Heartburn, despite its name, has absolutely nothing to do with your heart. It’s that uncomfortable burning feeling in your esophagus, the tube that carries food from your mouth to your stomach. When heartburn strikes, it can last for a few minutes or stretch to several hours, causing significant discomfort. If you’re experiencing this, you’re likely searching for effective ways to stop heartburn fast.
Understanding Heartburn
What is Heartburn and What Does it Feel Like Exactly?
“Heartburn occurs when gastric secretions reflux from the stomach into the esophagus,” explains Dr. Kerri Glassner, a gastroenterologist at Houston Methodist. The stomach’s acidic contents are essential for breaking down food, and the stomach itself is designed to handle this acidity. However, your esophagus is not. It gets irritated and can even be damaged by stomach acid.
To prevent stomach acid from flowing back into the esophagus, a ring of muscle at the base of the esophagus, known as the lower esophageal sphincter (LES), acts as a valve. This valve relaxes to allow food into the stomach and contracts to prevent food and acid from backing up.
When the LES relaxes abnormally, stomach contents can flow back into the esophagus, leading to acid reflux. Heartburn is the primary and most noticeable symptom of this reflux.
Heartburn can manifest differently depending on its severity, but common symptoms include:
- A burning sensation in your chest, located behind your breastbone.
- Burning pain that rises up towards your throat.
- A bitter or sour taste in your mouth.
While sometimes acid reflux and heartburn are symptoms of underlying medical conditions or medication side effects, they are often triggered by diet and lifestyle choices. This makes occasional heartburn a very common experience.
Dr. Glassner identifies common heartburn triggers as:
- Consuming certain foods, such as spicy and acidic foods, caffeine, chocolate, and alcohol.
- Smoking.
- Being overweight.
Common Causes of Heartburn
Understanding what triggers your heartburn is the first step to stopping it. Beyond the foods and lifestyle factors mentioned above, other contributors can include:
- Large meals: Overeating can put pressure on your stomach and the LES.
- Eating quickly: This can also contribute to overeating and insufficient chewing, making digestion harder.
- Lying down after eating: Gravity helps keep stomach acid down; lying flat after a meal makes it easier for acid to reflux.
- Tight clothing: Clothes that are tight around the abdomen can put pressure on your stomach.
- Stress: Stress can sometimes exacerbate digestive issues, including heartburn.
Quick Home Remedies to Stop Heartburn
If you’re looking for immediate relief from heartburn, here are several effective home remedies:
1. Keep a Food Journal and Avoid Trigger Foods
Certain foods and drinks are known to trigger acid reflux and heartburn by reducing LES pressure, making it easier for stomach acid to back up. Identifying your personal trigger foods is crucial.
Start a food and symptom diary to track what you eat and when your heartburn occurs. This will help you pinpoint specific culprits. Once identified, minimize or eliminate these foods and drinks from your diet. Common trigger foods include:
- Spicy foods
- Acidic foods (tomatoes, citrus fruits)
- Fatty foods
- Caffeine (coffee, tea, soda)
- Chocolate
- Alcohol
- Peppermint
2. Avoid Lying Flat Right After Eating
Lying down soon after eating can significantly worsen acid reflux and heartburn. Wait for at least 2-3 hours after eating before lying down to give your stomach time to empty and reduce the likelihood of acid refluxing. This is especially important before bedtime.
3. Resist Overeating and Eating Quickly
Eating large meals, especially close to bedtime, increases pressure on the LES, making acid reflux and heartburn more likely. Eating quickly can also lead to overeating and swallowing air, which can contribute to bloating and heartburn.
Practice mindful eating:
- Eat smaller, more frequent meals throughout the day rather than a few large ones.
- Eat slowly and chew your food thoroughly.
- Stop eating when you feel full, not overly stuffed.
4. Take Steps to Lose Weight if You Are Overweight
Excess weight, particularly around the abdomen, puts extra pressure on your stomach. This increased pressure can force stomach acid into the esophagus, increasing the risk of acid reflux and heartburn.
Losing even a small amount of weight can make a significant difference. Focus on:
- Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
- Getting regular physical activity – aim for at least 150 minutes of moderate-intensity exercise per week.
5. Elevate the Head of Your Bed
Elevating your upper body during sleep can help gravity keep stomach acid in the stomach and out of the esophagus. Raise the head of your bed by 6-8 inches. You can do this by:
- Placing blocks under the bedposts at the head of your bed.
- Using a wedge pillow placed under your mattress.
Avoid simply piling up pillows, as this can bend your neck and actually worsen heartburn symptoms.
6. Adjust Your Sleep Position
Sleeping on your left side is often recommended for heartburn relief. It is thought that this position aids digestion and can limit stomach acid reflux. While the exact reason isn’t fully understood, it may be due to the angle at which the esophagus enters the stomach when lying on the left side. While it might be difficult to control your sleep position throughout the night, starting on your left side could be beneficial.
7. Wear Loose-Fitting Clothing
Tight clothing, especially belts and garments that constrict your abdomen, can put extra pressure on your stomach and contribute to heartburn. Opt for looser, more comfortable clothing, particularly after meals, to reduce pressure on your stomach and LES.
8. Stop Smoking if You Smoke
Smoking weakens the LES, making it easier for stomach acid to reflux into the esophagus. Smoking also increases stomach acid production and can impair the esophagus’s ability to clear acid.
Quitting smoking is one of the most impactful lifestyle changes you can make to reduce the frequency and severity of heartburn and improve your overall health.
Long-Term Strategies to Prevent Heartburn
While home remedies can provide quick relief, adopting long-term strategies is key to preventing heartburn from recurring. In addition to the remedies mentioned above, consider these lifestyle adjustments:
- Manage Stress: Practice stress-reducing activities like yoga, meditation, or deep breathing exercises. Stress can worsen digestive issues.
- Stay Hydrated: Drink plenty of water throughout the day, but avoid drinking large amounts of liquids with meals, as this can distend the stomach.
- Consider Chewing Gum (After Meals): Chewing sugar-free gum after meals can increase saliva production, which can help neutralize stomach acid in the esophagus.
When to See a Doctor for Heartburn
For mild, occasional heartburn, over-the-counter medications like antacids can provide relief. Always follow the product label instructions and avoid exceeding the recommended dosage.
However, if you experience severe or frequent heartburn, or if it persists despite home remedies and OTC medications, it’s essential to consult your doctor.
Dr. Glassner advises, “If you are having daily symptoms requiring antacids, it’s time to be evaluated by a gastroenterologist. Additionally, if heartburn symptoms are uncontrolled despite a trial of a daily proton pump inhibitor, it’s important to consult your doctor.”
Persistent heartburn can sometimes be a symptom of more serious conditions, such as:
- Gastroesophageal Reflux Disease (GERD): Chronic acid reflux.
- Barrett’s Esophagus: A precancerous condition caused by chronic acid exposure.
- Esophageal Cancer: In rare cases, chronic heartburn can be a risk factor.
Seek immediate medical attention if you experience any of these warning signs along with heartburn:
- New onset of heartburn in individuals over 60 years old.
- Vomiting blood.
- Black or bloody stools.
- Difficulty swallowing or pain when swallowing.
- Unexplained vomiting.
- Poor appetite.
- Unexplained weight loss.
Don’t let heartburn control your life. By understanding its causes and implementing these strategies, you can effectively stop heartburn and improve your digestive health. If you have concerns, always consult with a healthcare professional for personalized advice and treatment.
