Dealing with heartburn
In many cases, this digestive problem can be prevented with some simple lifestyle changes. But when heartburn hits - as it does daily for millions of people, including one in five Australians -natural remedies can provide quick relief from those unwelcome fiery sensations.
What It Is
To help digest food, the stomach produces about a liter of hydrochloric acid a day. Usually, the acid isn't a problem, because the gastrointestinal tract is coated with a protective mucous lining. But when acid moves up the esophagus (the tube running from the throat to the stomach), look out. Lacking a protective coating, the delicate tissue of the esophagus is vulnerable to the acid's corrosive action, which produces a burning sensation that doctors call gastro-esophageal reflux - and the rest of us know as heartburn.
Symptoms
When to Call a Doctor
What Causes It
Stomach acid generally stays where it belongs, because the lower esophageal sphincter relaxes to admit food into the stomach and then shuts tightly. But sometimes it doesn't close properly, and the stomachs contents wash up into the esophagus.
Being overweight, pregnant or a smoker weakens the sphincter. Smoking also dries up saliva, which neutralizes acid in the esophagus and washes it into the stomach. Some foods (chocolate, alcohol, fatty foods, garlic and onions) and certain medications make the sphincter relax. Acidic foods (tomatoes, citrus fruits and coffee) may produce extra stomach acid. Tight clothing presses on the abdomen, forcing the stomach contents upward. Overeating also increases pressure and stimulates prolonged acid production to digest the extra food. Don't lie down too soon after a meal, as this tilts the digestive juices toward the esophagus.
How Supplements Can Help
All of the supplements listed are effective for relieving heartburn - the ones shown in blue immediately, those shown in black within a month or so. Try each methodically to see which one, or which combination, works best for you. All can be used in addition to prescription or over-the-counter heartburn drugs.
Calcium carbonate (probably the most familiar heartburn-related supplement) is used in antacid tablets and is good for occasional reflux. Licorice helps to repair the mucous lining of the stomach. You can also try aloe vera juice to soothe an irritated esophagus.
To enhance the whole digestive process - which will most benefit people with chronic heartburn - take gamma-oryzanol, a rice bran oil extract. The supplement appears to work on the central nervous systems control of digestion. Alternatively, use the B-vitamins choline, pantothenic acid and thiamine in combination for a month and see if your symptoms diminish. If they don't, consult your doctor.
What Else You Can Do
Facts and Tips
Latest Findings
Chewing gum can give quick heartburn relief. A recent study found that a stick of sugarless gum reduced heartburn in 70% of the participants. The gum stimulates saliva production and washes away stomach acid. Drinking a glass of lukewarm water after a meal may produce a similar effect.
What It Is
To help digest food, the stomach produces about a liter of hydrochloric acid a day. Usually, the acid isn't a problem, because the gastrointestinal tract is coated with a protective mucous lining. But when acid moves up the esophagus (the tube running from the throat to the stomach), look out. Lacking a protective coating, the delicate tissue of the esophagus is vulnerable to the acid's corrosive action, which produces a burning sensation that doctors call gastro-esophageal reflux - and the rest of us know as heartburn.
Symptoms
- A burning sensation behind the breastbone lasting from a few minutes to several hours.
- A burning sensation in the throat or regurgitation of a hot, sour fluid into the back of the throat.
- Belching.
- Discomfort that worsens when lying down.
When to Call a Doctor
- If you have heartburn twice a week or more.
- If you have difficulty in swallowing or if you feel as if food is stuck in your esophagus.
- If you are vomiting or passing black stools.
- If chest pain is crushing rather than burning; or if it is accompanied by dizziness, shortness of breath, sweating or pain that radiates to your arm or jaw - these are signs of a possible heart attack. Get medical help immediately.
- Reminder: If you have a medical condition, talk to your doctor before taking supplements.
What Causes It
Stomach acid generally stays where it belongs, because the lower esophageal sphincter relaxes to admit food into the stomach and then shuts tightly. But sometimes it doesn't close properly, and the stomachs contents wash up into the esophagus.
Being overweight, pregnant or a smoker weakens the sphincter. Smoking also dries up saliva, which neutralizes acid in the esophagus and washes it into the stomach. Some foods (chocolate, alcohol, fatty foods, garlic and onions) and certain medications make the sphincter relax. Acidic foods (tomatoes, citrus fruits and coffee) may produce extra stomach acid. Tight clothing presses on the abdomen, forcing the stomach contents upward. Overeating also increases pressure and stimulates prolonged acid production to digest the extra food. Don't lie down too soon after a meal, as this tilts the digestive juices toward the esophagus.
How Supplements Can Help
All of the supplements listed are effective for relieving heartburn - the ones shown in blue immediately, those shown in black within a month or so. Try each methodically to see which one, or which combination, works best for you. All can be used in addition to prescription or over-the-counter heartburn drugs.
Calcium carbonate (probably the most familiar heartburn-related supplement) is used in antacid tablets and is good for occasional reflux. Licorice helps to repair the mucous lining of the stomach. You can also try aloe vera juice to soothe an irritated esophagus.
To enhance the whole digestive process - which will most benefit people with chronic heartburn - take gamma-oryzanol, a rice bran oil extract. The supplement appears to work on the central nervous systems control of digestion. Alternatively, use the B-vitamins choline, pantothenic acid and thiamine in combination for a month and see if your symptoms diminish. If they don't, consult your doctor.
What Else You Can Do
- Eat little and often to minimize stomach acid production.
- Avoid fatty foods and coffee (even decaf), and limit alcohol intake.
- Eat your last meal or snack at least three hours before going to bed.
- Sleep with the head of your bed elevated 15 centimeters or so to allow gravity to help prevent reflux.
Facts and Tips
- A very effective heartburn remedy is to take a dessertspoon of slippery elm powder in soy milk before meals. (Don't mix it with yoghurt, as this makes heartburn worse.)
- Strange as it may seem, heartburn can be the result of insufficient stomach acid. You may have this problem if you don't feel the typical burning sensations of heartburn but still suffer from routine stomach aches, bloating, belching and flatulence after meals. Consider taking a supplement supplying 500 mg of betaine hydrochloride and 100 mg of pepsin with each meal for one month. (Before using this combination, make sure you don't have an ulcer; betaine hydrochloride can make it worse.) If your symptoms don't improve, see your doctor.
- Instead of coffee after meals, try one of these herbal teas: licorice, marshmallow, ginger, meadowsweet or chamomile. They provide a warm, soothing end to a meal and have the added benefit of alleviating the irritation of heartburn. You can also try them in various combinations.
Latest Findings
Chewing gum can give quick heartburn relief. A recent study found that a stick of sugarless gum reduced heartburn in 70% of the participants. The gum stimulates saliva production and washes away stomach acid. Drinking a glass of lukewarm water after a meal may produce a similar effect.
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