What may help get rid of heartburn?

If you’ve ever woken up in the middle of the night with a burning sensation in your chest, chances are you’ve experienced heartburn. This annoying condition, that’s also commonly called indigestion or acid reflux, is caused by stomach acid rising back up into the oesophagus (throat) after you eat. Some people experience it very rarely, while others may have it persistently every day. The symptoms of heartburn can often be similar to that of a heart attack, so it’s important that you know the differences. In general, heartburn symptoms include¹:

• A burning beneath the ribs which can continue up the throat and into the jaw.
• An acidic taste in the back of the mouth.
• Hiccups or coughing.
• Bloating or nausea.

When heartburn hits

When you experience heartburn, waiting it out might not be your only way to feel better. When indigestion hits, why not try the following:

Elevate your upper body

When heartburn starts, try standing up to help encourage the excess acid to flow back down towards your stomach². If you’re in bed, prop yourself up with an extra cushion so your chest and throat are elevated.

Avoid cigarettes

Smoking when you’re experiencing heartburn is a big no-no as the smoke will not only irritate your gastrointestinal tract (digestive system), but also potentially over relax the muscles in your oesophagus. If they’re too relaxed, they’ll do a poorer job of keeping stomach acid down where it belongs³.

Chew some gum

Some studies show that chewing gum after you eat may reduce the risk of indigestion. This is because chewing stimulates saliva production which will then coat the oesophagus and help clear it off any acidic build up⁴.

Sleep on your left side

Some scientists believe sleeping on your right-hand side can aggravate heartburn symptoms. This is because the oesophagus enters the stomach on the right side of your body, therefore, leaning on it while you sleep could cause stomach acid to travel more easily back up towards your throat⁵.

How to prevent heartburn in the future

The best way to avoid heartburn is to try and work out exactly what is causing it. There are a few common foods and beverages which may be the likely culprits of your indigestion, most of which are quite acidic. These include⁶:

• Spicy foods
• Tomatoes
• Raw onion or garlic (cooked or raw)
• Fatty or fried foods
• Citrus fruits
• Alcohol (particularly wine)
• Caffeinated or carbonated drinks

If your heartburn is becoming an issue or you’ve only recently started to develop it, it’s probably worth keeping a food diary for a few weeks. That way, you can record exactly what you’re eating and work out which food and/or drink is causing the burning sensation in your chest. Other things which might reduce the likelihood of indigestion returning include⁷: