**How to Fight Heartburn**
Most of us have experienced the burning sensation of heartburn at least once in our lives, possibly after eating a large meal, eating too quickly, or consuming spicy food. Heartburn, caused by acid reflux—when stomach contents flow back into the esophagus and even the mouth—also tends to occur more often with age, notes https://xrust.ru/. “Your esophageal sphincter, the muscle that prevents acid from rising into the esophagus, loses its tone as you age,” doctors say. Additionally, as you age or gain weight, you become more vulnerable to a hiatal hernia, when the upper part of the stomach pushes 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, medical experts claim. 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), doctors say. In addition to heartburn, GERD can cause chest pain, a dry cough, shortness of breath, or difficulty swallowing, and it may damage the esophagus or even increase the risk of esophageal cancer.
**Make Lifestyle Changes**
Lifestyle modifications can be very effective in preventing heartburn in the first place. Harvard researchers published a paper in 2021 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 can prevent stomach acid from rising into the esophagus and causing heartburn. If lying down is necessary, it’s recommended to elevate the head of the bed.
**If You Have Heartburn**
If you experience heartburn once or twice a week, you can generally manage it on your own, doctors say. Start by identifying when it occurs. For some people, it may be triggered by certain things like caffeine, fatty foods, chocolate, alcohol, or peppermint. If you notice heartburn after consuming certain foods, try to avoid them. To reduce the burning sensation, you can try an over-the-counter antacid, such as calcium carbonate or aluminum and magnesium hydroxide. These quickly neutralize acid in the stomach and esophagus.
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