All about heartburn and effective home remedies: what really helps
Many people are familiar with it, usually when under too much stress or after eating fatty foods and drinking alcohol: heartburn, the painful burning sensation when stomach acid rises into the throat and pharynx. Some people help themselves by taking acid blockers and the like - but this is not good in the long term due to the frequent side effects [3].
But how can you get relief instead? We provide you with comprehensive information on the causes and valuable tips on how you can get quick help with common household remedies and lifestyle changes.
What is heartburn and how does it develop?
Heartburn is a burning sensation that manifests itself in the upper abdominal area or behind the breastbone. It is caused by the backflow of stomach acid into the oesophagus (reflux). This may be due to a weak sphincter muscle at the end of the oesophagus, also known as the lower oesophageal sphincter (LES)[2]. This muscle should hold the stomach contents in the stomach but can be weakened, allowing reflux to occur.
Causes of reflux can include excess stomach acid and gastroesophageal reflux disease (GERD) [2]. As the oesophagus does not have a protective layer like the stomach, it reacts sensitively to the rising stomach acid, which causes discomfort, namely burning pain and acid regurgitation. The pH value plays a decisive role here, as the rising acid attacks the sensitive mucous membrane of the oesophagus. Diseases such as hiatal hernia, gastritis and diabetes can also be triggers [1].
Find out more background on the topic of heartburn here: https://vita-world24.de/en/blog/Heartburn-an-annoyance-and-a-burden
What lifestyle factors favour heartburn?
Various lifestyle factors can favour acid regurgitation. These include an unhealthy diet, the consumption of stimulants, a stressful everyday life and being overweight. Pregnancy can also trigger the unpleasant symptoms.
Consumption of stimulants: Those who are prone to excessive alcohol consumption or are smokers are more likely to suffer from the symptoms described. Alcohol and nicotine have a relaxing effect on the muscle between the stomach and oesophagus, impairing its function and also stimulating stomach acid production [1].
Stress: Stress can also trigger or exacerbate the symptoms. Stress triggers hormonal processes and can increase the production of stomach acid [7]. It can also put the body on alert (fight or flight mode) and consequently ensure that blood flows to the vital parts of the body. As digestion is less important in a potential escape from danger than, for example, the skeletal muscles, heart and brain, the digestive organs are supplied with less blood, which slows down digestion and impairs the function of the oesophageal sphincter, which can no longer sufficiently retain stomach acid.
Pregnancy: Almost every second pregnant woman is affected by heartburn [5]. During pregnancy, the pressure on the stomach is increased, which can lead to unpleasant symptoms. In the case of pregnancy, the trigger for this is the growing baby, which increasingly displaces the organs and thus increases the pressure on the stomach. In addition, the pregnancy-related increase in the hormones oestrogen and progesterone means that the lower oesophageal sphincter muscle is less tense and is less able to retain gastric juice [5].
Obesity: The risk of heartburn is higher if you are overweight, as this can also increase the pressure on the stomach. In this case, it is the additional fat that displaces the organs and thus increases the pressure in the abdominal cavity and can impair the closing function of the muscle between the stomach and oesophagus [1] [5].
How does diet affect heartburn?
Diet plays an important role in the development of acid reflux. Certain foods and eating habits can exacerbate the symptoms.
Problems include meals that are too large and lounging immediately after eating. Sufferers are advised to eat small meals, eat them slowly and chew thoroughly [5].
These foods increase symptoms [2]:
- Citrus fruits
- Tomatoes
- Fatty or spicy foods
- Chocolate
- Coffee
- Alcohol
- Mint
Avoiding these foods can help to reduce your symptoms. A customised diet plan with alkaline foods can help to alleviate symptoms.
For more information on acidic foods and acid-alkaline balance, see our article on this topic: https://vita-world24.de/en/blog/Acidic-foods
All important aspects of basic nutrition can be found here:
https://vita-world24.de/en/blog/Alkaline-diet
Which home remedies for heartburn?
The first choice should be natural home remedies, as these can gently help to alleviate the discomfort caused by too much stomach acid. Home remedies and foods that can help include:
Exercise: A walk after eating stimulates digestion and can have a positive effect.
Teas or still water: Drinking liquids such as tea or still water dilutes your stomach acid and can thus reduce the burning sensation [4]. Soothing teas that you can drink are chamomile tea, fennel tea, caraway tea and sage tea.
Soda with water: Baking soda is metabolised in an alkaline way. If you stir it into a glass of water and drink it, baking soda and water can ensure that excess stomach acid is neutralised [1]. What many sufferers don't know: Neutralisation releases the gas carbon dioxide, which can encourage belching and therefore allow stomach acid to make its way into the oesophagus [1].
Potato juice: As potato juice is alkaline, it can neutralise excess acid. It can also temporarily create a thin protective film on the mucous membranes and protect them from the acid [6]. To do this, drink the pressed juice of raw potatoes that have no green spots and that you peel thoroughly beforehand.
Sugar-free chewing gum: Chewing stimulates saliva production. If chewing gum is chewed after eating, the saliva produced can rinse the oesophagus and prevent the burning pain.
Nuts: When thoroughly chewed, nuts form a porridge that can bind excess acid in the stomach [1].
Ripe bananas: Bananas contain a lot of potassium, which can neutralise stomach acid [1]. Make sure you use ripe bananas, as unripe bananas have the opposite effect.
Oatmeal or porridge: The thick porridge can bind excess stomach acid in the stomach.
Milk and quark: Milk and dairy products as a home remedy for acid-related stomach complaints are controversial. Some doctors recommend the protein-rich products to neutralise excess stomach acid, while others advise against them due to their slightly acidic pH value [4].
Ginger: Ginger is also controversial due to its paradoxical effect. Yes, ginger can be helpful for such complaints, as it has anti-inflammatory properties and can calm the stomach [1]. It can be taken in the form of ginger tea or freshly chewed ginger to relieve discomfort. For some people, it can therefore be a good home remedy for reflux, while for others it can exacerbate the symptoms.
Aloe vera: Aloe vera can have an anti-inflammatory and soothing effect on the oesophagus. A sip of aloe vera juice can occasionally help to relieve the symptoms [1]. However, aloe vera should be used with caution, as it can have a laxative effect.
These methods can provide temporary relief, but are not equally effective for all people, as each person reacts individually to the home remedies mentioned here.
Can you take medication for heartburn?
There are medications that you can take to counteract the painful burning sensation; these include medications such as acid blockers and proton pump inhibitors [1]. These medications are an option for treatment, but they also harbour risks, as acid blockers are suspected of causing liver damage [3].
Tip: Use home remedies first and consult your doctor if you experience persistent symptoms to clarify the symptoms and the correct treatment.
When should you see a doctor for heartburn?
You should see a doctor if the painful burning sensation occurs more than twice a week or lasts longer than two weeks. This could indicate an underlying condition such as gastro-oesophageal reflux disease (GERD). Even if heartburn is accompanied by other symptoms such as difficulty swallowing, weight loss or vomiting blood, medical help is required. Treatment in the form of medication or surgery may be necessary to prevent serious secondary diseases (e.g. oesophageal cancer) associated with reflux [1].
Does your sleeping position cause heartburn at night?
Elevating the upper body during sleep can reduce nocturnal discomfort, as the stomach and oesophagus are no longer on the same level and the stomach acid is prevented from running upwards into the oesophagus by gravity [4]. Use additional pillows or an adjustable bed to slightly elevate the upper body.
In addition, sleeping lying on the left side can have a positive effect [1]. If you sleep on your right side, the oesophagus lies below the stomach and stomach acid can easily run from the stomach into the oesophagus. However, if you sleep on your left side, the stomach, which sits on the left side of the body, is below the oesophagus, which can prevent stomach acid from draining and therefore give you a restful night.
Can avoiding triggers provide long-term relief?
Avoiding the heartburn triggers mentioned above and changing your diet can help to minimise heartburn in the long term by reducing the frequency and severity of symptoms. By tackling the cause of the typical symptoms, you can significantly improve your quality of life. However, if your health problems persist, do not hesitate to seek medical assistance, as treatment with medication or surgery may be necessary.
Sources
[1] https://www.netdoktor.de/symptome/sodbrennen/
[2] https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults
[3] https://www.nih.gov/news-events/nih-research-matters/blocking-stomach-acid-may-promote-chronic-liver-disease
[4] https://www.internisten-im-netz.de/aktuelle-meldungen/aktuell/stilles-wasser-und-milch-helfen-gegen-sodbrennen.html
[5] https://www.vis.bayern.de/essen_trinken/krankheiten/sodbrennen.htm
[6] https://www. uniklinik-freiburg.de/fileadmin/mediapool/08_institute/rechtsmedizin/pdf/MTP08S19.pdf
[7] https://www.internisten-im-netz.de/fachgebiete/psyche-koerper/psyche-verdauungssystem.html
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