This month Sue Lucente talks about heartburn…
This month I thought I would write about a topic that is likely to affect many of us at this time of year, especially with Decembers festivities giving us an excuse to overindulge.
Heartburn is something that most people will experience at some point in their life. The good news is that there are many things that we can do to help reduce our risk of suffering from it.
Heartburn is the burning sensation in the chest that we sometimes experience particularly after eating a large meal. At the entrance to the stomach there is a valve called the lower oesophageal sphincter. This valve allows food to pass through and should then close to prevent the acid produced in the stomach from leaving that area and moving upwards. If this valve is faulty, doesn’t close completely or is put under pressure it can allow the acid to travel upwards causing the burning sensation we know as heartburn.
Some factors that can affect the function of this valve include over eating ,thus putting pressure on it and making it more difficult to close properly . Lying down after a meal or snacking shortly before bed and then lying flat. Alcohol, tea, coffee and fizzy drinks can also contribute particularly if consumed with a meal.
Other symptoms can include bloating, nausea, burping and persistent hiccups.
To reduce your risk of developing heartburn start by allowing time to sit and eat your food, preferably in a relaxed frame of mind so that you can enjoy your food. Digestion starts in the mouth as chewing and saliva begin the process and start to break down the food before it enters the stomach.
Stop eating when you are comfortably full to prevent putting added pressure on the valve.
Sip water with your meal rather than adding extra liquid which will also add pressure.
Reduce the fat intake in your diet, avoid fatty meats, instead opt for lean protein such as chicken and fish.
Fibre rich foods will also aid digestion.
Wear loose fitting clothes around your middle.
A gentle walk after a meal is a good way of helping the gastric juices flow in the right direction.Avoid lying flat after eating, if you have a snack before bedtime try propping yourself up on a couple of pillows.
Smoking is also bad for your digestion as it slows it down and reduces the amount of saliva you produce which is your bodies natural defence against stomach acid. Try to cut down or stop if possible. This will not only improve your digestion but your overall health.
