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8 lifestyle habits that may cause heartburn

Heartburn and acid reflux are related conditions that involve the backward flow of stomach acid into the esophagus. It may cause discomfort and a burning sensation in the chest and can be triggered by various factors, including bad lifestyle and eating habits. By examining these habits, one can find the underlying triggers and learn how to minimize their impact. Here are eight such bad habits and ways to incorporate healthier alternatives to find relief.

Lying down after meals
When one lies flat, gravity cannot keep stomach acid down, which allows the acid to flow back into the esophagus more easily, causing discomfort. So, one should maintain erect posture while eating and avoid lying down for at least two to three hours after a meal. One can also practice Vajrasana or thunderbolt pose, which is a yoga pose where one sits on one’s heels with the knees bent. This posture aids digestion by promoting healthy blood flow to the abdominal area and supporting the natural movement of food through the digestive system.

Wearing tight clothing
Tight-fitting clothes, especially around the waist and abdomen, can put pressure on the stomach, leading to heartburn. One can opt for loose-fitting attire to alleviate this pressure and improve digestion.

Stress and anxiety
Chronic stress and anxiety can disrupt the normal functioning of the digestive system, leading to heartburn. One can practice stress management techniques such as deep breathing exercises, yoga, and meditation to reduce stress levels and promote a healthy digestive system.

Consuming caffeinated beverages
Caffeine is known to stimulate acid production in the stomach. So, one must limit the consumption of coffee, tea, and energy drinks, especially in the evening or closer to bedtime, to prevent heartburn symptoms.

Bedtime snacking
Eating late at night or indulging in heavy snacks close to bedtime can trigger heartburn symptoms when lying down. One should allow at least two to three hours for digestion before going to bed and opt for light, easily digestible snacks if necessary.

Overeating
Overindulging in large meals can put excessive pressure on the stomach, causing the contents to push against the lower esophageal sphincter (LES). This pressure can lead to the backflow of stomach acid. To prevent this, one can practice portion control and listen to the body’s signals of fullness.

Not chewing properly and eating too quickly
When one eats rapidly, they swallow more air, causing the stomach to expand. Additionally, large food particles can be hard for the stomach to digest, leading to increased acid production and reflux. Eating mindfully and chewing food thoroughly can aid digestion and maintain gut health.

Having fried foods and carbonated beverages
Fatty and fried foods take longer to digest and trigger more acid production. Similarly, carbonated drinks like soda or sparkling water introduce air into the digestive tract, triggering heartburn. So, one must limit high-fat meals and opt for leaner protein sources, fruits, vegetables, and whole grains to improve digestion.

Indigestion, heartburn, and acid reflux can significantly impact one’s quality of life. Persistent digestive issues should be evaluated by a healthcare professional to determine the underlying causes and develop a personalized treatment plan.

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