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YB WEB DESK. Dated: 9/22/2021 7:13:40 AM

HOME REMEDIES: MANAGING HEARTBURN

Chest, just behind your breastbone. Technically called gastroesophageal reflux disease ( GE RD), heartbur n occurs when stomac h c o nt ents back up into your esophagus. Sour taste and the sensation of food coming back into your mouth may accompany the sensation. Heartburn usually happens after you've eaten a meal, and it may occur at night. The pain usually worsens when you're lying down or bending over. Why does food back up into your esop hagu s? N o rmally, a str o ng band of muscle (lower esophageal sphincter) closes off the bottom of the esophagus and opens to allow food and liquid to flow down into your stomach. Then it closes again. If the muscle relaxes abnormally or become s weakened, s tomach contents can wash back up (reflux), irritating the esophagus. Occasional heartburn is common and no cause for alarm. Most people manage the discomfort on their own. More frequent heartburn that interferes with your daily routine may be a symptom of something more serious that requires assistance f rom your he a l th ca re provider. To avoid or minimize the effects of heartburn, you should: • Mai nta in a healthy weight. Excess p o unds pu t p ressu re on your abdomen, pushing up your stomach and causing acid to back up into your esophagus. If your weight is healthy, maintain it. If you are overweight or obese, work to lose weight slowly — no more than 1 or 2 pounds (0.5 to 1 kilogram) a week. Ask your health care provider for help in devising a weight-loss strategy that will work for you. • Avoid tig ht-fitti ng c lothing. Clothes that fit tightly around your waist put p re ssure on y o ur abdomen and the lower esophageal sphincter. • Avoid foods and drinks that trigger heartburn. Every o ne has specific t riggers. Common triggers, such as fatty or fried foods, tomato sauce, alcohol, chocolate, mint, garlic, onion and caffe in e, c a n make he artburn worse. Avoid foods you know will trigger your heartburn. • Eat smaller meals. Avoid overeating by eating smaller meals. • Don't li e down aft er a meal. Wait at least three hours after eating before lying down or going to bed. • Elevate the head of your bed. If you regularly experience heartburn at night or while trying to sleep, put gravity to work for you. Place wood or cement blocks under the feet of your bed so that the head end is raised by 6 to 9 inches. If it's not possible to elevate your bed, you can insert a wedge between your mattress and box spring to elevate your body from the waist up. Wedges are available at drugstores and medical supply stores. Raising your head with additional pillows is not effective. • T ry over-the-counter antacids occasionally.