Are you one of the folks who are painfully familiar with the term “heartburn”? 40% the world’s populace experiences it at least once a month, and 80% of the discomfort takes place during the night. Are you sick and tired of looking for remedies that would relieve you of this agony? Then all you need to do change some of your habits. The writing team of Pakistan’s largest online food network, sooperchef has listed some of the simple changes in life which can help you get rid of the problem and prevent it.

Pay Attention to What You Eat

There is a long list of foods that are called trigger foods, just for the fact that they trigger heartburn: the list includes citrus fruits like oranges, limes, coffee and caffeinated drinks (soda as well), peppermint, tomatoes, chocolate, garlic, onions and fried, spicy foods. Do your bodies a favor and avoid consuming these trigger foods: this might be the best step you can take to ensure the prevention of heartburn. And evidently, you need to steer clear of junk and processed food: the better you eat, the better your body digests them!

Pay Attention to the Way You Eat It

Continuing the subject of nutrition: it's essential that we learn to not to inhale our food. This means that we are supposed to eat slowly, while thoroughly chewing our meal. Another way to do it is to divide the daily ration into small portions and instead indulging in 2 or 3 huge meals throughout the day, it’s better to go for 5 smaller ones. Additionally, consuming foods that are excessively hot or cold should be avoided. Another important factor to bear in mind when heartburn is concerned is to eat at least 2 hours before lying down no more running to the fridge at night for those late night cravings!

Take Care of Your Body

Taking care of the body means quitting smoking and losing weight. A generally healthy body certainly contributes to the stabilization of gastroenterological developments. It might be a relief to hear that according to recent studies, losing even a few pounds might be very helpful in bringing fast relief from heartburn. Scientists suggest that the excess fat tends to put extra pressure on the stomach, and causes the fluids to go up. So in order to fight heartburn, you might want to meet your physician and inquire him about healthy methods to get the BMI under 25.

Know Your Food

When it comes to the battle against heartburn, there are certain super-foods will stand by your side: they include vegetables, non-citrus fruits, ginger, oatmeal, lean meats and egg whites. What all of these foods have in common is that they are all low fat, they don’t trigger the acid reflux of the body and help the digestive system work accurately (e.g. by containing a high fiber content). And this does not mean that fats should be excluded them from the diet completely! In contrast: we are supposed to simply consume the healthy ones: the ones that can be found in olive and sunflower oil, avocados, walnuts, and flaxseed. Just for the record, sunflower seeds are a great therapy to use during a heartburn attack!

Change Your Sleeping Position

The way we sleep really matters when it comes to heartburn. For the folks who suffer it often, the best sleeping position is on the left side, as it is proven to help digestion. Another good way to sleep and prevent heartburn is with the upper part of the body, a little elevated. This would prevent stomach acid from flowing up the esophagus. On the other hand, it is to be noted that lifting the head alone with regular pillows won’t help, so a wedge-shaped might come in handy, which would raise the head of your bed for about 6 inches.

Wear Loose, Comfortable Clothes

This might come as a surprise, but it’s a proven fact that tight clothes and belts tend to exert extra pressure on the abdomen and lead to a rise in the fluid levels of the stomach. So re-evaluating your wardrobe before lying down might not be such a bad idea.

Reduce Your Stress

Scientists suggest that stress is another trigger for heartburn. According to a theory, stress makes us more sensitive to a variety of physical aches, including the acid in the esophagus. Nevertheless, in spite of all the theories, it is a known reality of heartburn which infuriates us before and during important meetings, complex decisions and commonly hard times. So it is essential to try everything we can to keep our stress levels down: this might include anything that works for you including workout, some yoga, enroll in a dance class or get a pet, simply read a book or go for a walk in the park!

Read More: Six Unusual Signs of Dehydration You Should Not Ignore


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