Add more fibre into your diet. Fiber helps keep the digestive tract healthy –
Please note – Re the information outlined here in this article. This is not medical advice nor should it substitute for consultation with a qualified medical practitioner..
Heartburn presents as a painful warm and burning sensation in the chest, usually behind the breastbone. The pain arises from the stomach or lower chest and then spreads towards the neck, throat,and jaw as a result of stomach acid backing up to the esophagus (the swallowing pipe where the food passes from the mouth to the stomach). Heartburn is medically labeled as pyrosis. It commonly appears after a meal or during sleep. The pain associated with heartburn worsens when one lies down or bends over and can last for several minutes and even hours. 
Heartburn afflicts a few people occasionally. However, when heartburn occurs too often, gastroesophageal reflux disease (GERD) should be suspected. Although heartburn itself poses no serious health concern, it can sometimes interfere with a person’s daily routine. The discomfort of heartburn particularly can hinder a person from accomplishing certain tasks. Here is a list of home remedies that may assist and prevent heartburn.
1. Diet modification – Add more fibre into your diet. Fibre helps keep the digestive tract healthy. Also, avoidacid-forming foods: Certain foods and drinks can trigger an increased stomach acid secretion and hence may worsen heartburn. These food items include coffee, alcohol, carbonated drinks, fatty or spicy foods, chocolates, tomatoes and tomato sauces, peppermint and spearmint, and acidic fruits and juices such as those from oranges, pineapples, and grapefruit. Avoid foods and drinks that can trigger heartburn.
2. Eating properly – Aside from a diet devoid of heartburn triggers, eating smaller meals rather than three large ones is advised. Don’t rush your meal into your mouth, and try smaller bites instead – as eating too much can trigger heartburn for some. Moreover, only lie down to rest or sleep about three hours after your meal. This will ensure that what’s inside your full stomach doesn’t press too much against the lower esophageal sphincter, a band of muscle at the end of your esophagus responsible for closing off the esophagus.
3. Quitting smoking – Cigarette smoke may contain chemicals that can weaken your lower esophageal sphincter.
4. Chewing sugar-free gum – There is more to chewing gum than just eliminating certain odors in your mouth from some meals. The results of a study from London Hospital Medical College, UK, indicated that chewing gum is an effective non-pharmacological treatment option for some patients with gastroesophageal reflux.  Chewing gum increases the production of saliva, one of the body’s natural defensive responses against acid reflux. Saliva is alkaline in pH and acts as an acid buffer. Moreover, chewing gum stimulates one to swallow more often. Swallowing helps to clear the acid within the esophagus by pushing the acid back into the stomach and out of the esophagus. In a 2005 UK study published in the Journal of Dental Research, chewing sugar-free gum for half an hour after a meal was evidenced to reduce the acidic reflux after eating a meal. 
5. Fat-free Skimmed Milk – Drinking half a cup of skimmed milk can help ease the heartburn. It can temporarily buffer stomach acids and can provide the necessary nutrients that would help irritated esophageal tissues to recover. Note that whole milk contains fats that may induce acid production in the stomach, so drink only fat-free milk.
6. Baking Soda – Baking soda, or sodium bicarbonate, is a well-known home antacid probably just sitting at the comfort of your kitchen cabinet. Acting as a base, it remedies heartburn by neutralizing the excess acid in the stomach. For adults, mix 1-2.5 teaspoons of baking soda effervescent powder into a glass of water and drink this after meals. For children, reduce the amount to a quarter or half a teaspoon. When using baking soda powder, add one-half teaspoonful in a glass of water, and take this every two hours. 
7. Apple Cider Vinegar – There is not much actual scientific research regarding the effectiveness of apple cider vinegar against acid reflux – but it has been reported beneficial by some sources. Apple cider vinegar, although acidic itself, supposedly helps to balance the acid production in the stomach, buffering the acidity level. Mix one teaspoon to two tablespoons of apple cider vinegar with eight ounces of water, and drink this to relieve the heartburn. Add honey if apple cider vinegar doesn’t exactly suit your taste.
Please note – Re the information outlined here. This is not medical advice nor should it substitute for consultation with a qualified medical practitioner.
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