**How to Deal with Heartburn**
Most of us have experienced the burning sensation of heartburn at least once in our lives, possibly after a heavy meal, eating too quickly, or consuming spicy foods. Heartburn, caused by acid reflux—when stomach contents flow back into the esophagus and even the mouth—tends to become more common with age, notes https://xrust.ru/. “Your esophageal sphincter, the muscle that prevents acid from rising into the esophagus, loses tone with age,” say medical experts. Additionally, as you age or gain weight, you become more vulnerable to a hiatal hernia, where the upper part of the stomach protrudes through the diaphragm into the chest cavity. Both of these factors lead to acid reflux and heartburn. Many cases of heartburn can be alleviated with simple lifestyle changes and short-term use of over-the-counter medications as needed, experts state. However, chronic heartburn—occurring more than twice a week—may require more serious measures. This is because it can be a sign of a condition called gastroesophageal reflux disease (GERD), according to doctors. Beyond heartburn, GERD can cause chest pain, dry cough, shortness of breath, or difficulty swallowing, and it may damage the esophagus or even increase the risk of esophageal cancer.
**Lifestyle Changes**
Lifestyle modifications can be highly effective in preventing heartburn in the first place. Harvard researchers in 2021 published a paper stating that women who maintained a healthy weight, did not smoke, exercised for 30 minutes a day, limited their intake of coffee, tea, and soda to two cups per day, and followed a “sensible diet”—rich in fruits, vegetables, whole grains, and fatty fish—were nearly 40 percent less likely to experience heartburn. Another measure is to avoid lying down for two to three hours after eating. This prevents stomach acid from rising into the esophagus and causing heartburn. If lying down is necessary, it is recommended to elevate the head of the bed.
**If You Have Heartburn**
If you experience heartburn once or twice a week, it can generally be managed on your own, doctors say. Start by identifying the triggers. For some people, heartburn may be provoked by consuming things like caffeine, fatty foods, chocolate, alcohol, or peppermint. If you notice heartburn after eating certain foods, try to avoid them. To relieve the burning sensation, you can try an over-the-counter antacid, such as calcium carbonate or aluminum hydroxide and magnesium hydroxide. These quickly neutralize the acid in your stomach and esophagus.
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