The term, heartburn refers to stomach acids being released up into the body’s esophagus (food tube) by an inadequately closing valve or muscle. This lower esophageal sphincter controls the passage between the food tube and the stomach. Three conditions – poor clearance of food or acid from the esophagus, too much acid in the stomach, and delayed stomach emptying – contribute to this disorder.
If heartburn occurs at least twice weekly for several weeks, the condition may have advanced to gastroesophageal reflux disease known as GERD. Other symptoms may include a chronic cough or raspy voice change. GERD may also leave a metallic taste in the mouth or cause swallowing problems. Carl Crawford, MD, Weil Cornell Medical College gastroenterologist, suggests at this point seeing a specialist for an evaluation.
Short-term medication, dietary changes, and lifestyle modifications may be helpful at first. If no change occurs in the patient, further test screenings may be advised such as X-rays tracking barium in the esophagus, and the use of an endoscopy tube with a tiny flexible camera for further inspection and to take a possible biopsy of the area, if necessary. According to Cornell’s āWomen’s Health Advisorā (March, 2016), if discovered, a precancerous stage known as Barrett’s esophagus, can be treated with long-term acid suppression to prevent esophageal cancer.
Before resorting to taking meds with possible side-effects (Prilosec, Prevacid, and Nexium), Harvard Women’s Health Watch (December, 2015) first suggests these nine lifestyle and dietary ways to control GERD:
1. Eat sparingly and slowly. If possible, try “grazing” or eating frequent small meals (instead of the basic three larger meals) throughout the day.
2. Avoid certain foods. Foods that seem to trigger reflux are fatty foods, spicy foods, tomatoes, onions, garlic, mint, chocolate, coffee, tea, and alcohol.
3. Don’t drink carbonated beverages. These drinks will make you burp which sends acid into the esophagus.
4. Stay up after eating. Gravity alone keeps acid in the stomach (where it belongs) when you are standing or sitting. Do not eat within three hours of going to bed.
5. Don’t move too fast. Avoid strenuous exercise for at least two hours after eating. Workouts that involve bending or horizontal positions, such as swimming, can send acid into your food tube.
6. Sleep on an incline. The Harvard Watch informs us, “Ideally, your head should be 6 to 8 inches higher than your feet.” A foam wedge support for your upper body is one way of accomplishing this height.
7. Lose weight if it’s advised. Extra weight can spread the muscular structure that supports the lower esophageal sphincter or valve. This in turn will decrease the pressure that holds the muscle closed.
8. If you smoke, quit. The Watch explains, “Nicotine may relax the lower esophageal muscle.
9. Check your medications. Some meds (anti-inflammatory painkillers, for example) can relax the sphincter while others, (Fosamax, Boniva, or Actonel) taken to increase bone density, can irritate the esophagus.
If these steps are ineffective for acid reflux relief, or if you have other difficulties with pain or swallowing, please see a doctor as soon as possible. There is the possibility that you will need to take meds, even as you try the nine lifestyle/dietary changes.
