Heartburn happens when a muscular valve called the lower esophageal sphincter (LES) fails to keep stomach acid in the stomach. If there's too much pressure on the stomach, say from obesity or pregnancy, the LES doesn't tighten like it should and stomach acid starts leaking.
If you're overweight, dropping a few pounds can make a difference. Just be careful which exercises you choose. Avoid any jarring movements because they can jostle the contents of your stomach and cause the acid to back up and trigger heartburn episodes. Don't go jogging, jumping rope or participating in bouncy aerobic classes. Instead try walking, riding a bike, the stair climber or an elliptical. Pilates stomach strengthening exercises are good too.
For those times when you can't avoid lots of shaking, try taking an antacid before or during your routine.
Check your wardrobe. Make sure you're wearing loose fitting clothing. Tight pants and shirts can push against your stomach and cause problems. If your pants are so tight you have a "muffin top" it's time to drop a few pounds or get some bigger sizes.
 |
(For those of you who don't know what a muffin top is, Wikipedia defines it as "...the phenomenon of overhanging flesh when it spills over the waistline of pants or skirt in a manner that resembles the top of a muffin spilling over its paper casing. This generally occurs when an obese or overweight person wears low-rise, hip-hugger pants, or midriff-baring tops that are too small.")
|
Stress is another heartburn trigger because it causes increased acid production. Taking yoga classes can help you release tension. Avoid using alcohol to relax, it can actually set heartburn off.
Too much food or foods that relax the LES may also be a problem. Caffeinated products, chocolate, citrus fruits, garlic, onions, peppermint and tomatoes are all culprits. Sometimes foods that are high in fat cause heartburn, as can certain medications.
Wait at least two hours after eating before you exercise. It'll give your stomach a chance to digest some of the food. When you eat, do it slowly. Rushing through a meal can cause you to overeat, because you don't give your stomach enough time to tell your brain you're full. Try taking a bite, then putting your spoon or fork down until you've swallowed. Eating several small meals throughout the day instead of two or three big ones may help as well.
When you lie down, stomach acid can creep up and cause discomfort. Eat your last meal of the day two or three hours before bedtime. That'll give your stomach time to digest the food and empty before you lay down.
Elevating your head when you go to bed also helps. Try and get your head and chest higher than your feet, but don't do it with pillows. Pillows can tilt your head so that you're putting more pressure on your stomach, making matters worse. Instead put blocks under the bedposts at the head of the bed and raise them 5-8 inches.
Smoking is a major contributor because it both relaxes the LES and stimulates stomach acid. Unfortunately switching to smokeless cigarettes won't do any good. It's the nicotine that does the weakening. If you smoke, look into smoking cessation programs.
Last but not least, keep a heartburn log. Write down what you're eating, drinking and doing each day so you can see what's triggering the incidents.
