Lifestyle rules and nutritional advice
Heartburn is a common complaint. Some people experience it occasionally, others daily. In many cases, you can reduce or even prevent the symptoms by making adjustments to your diet and lifestyle. Therefore, keep these rules of life and nutritional advice in mind: it can certainly help you.
People with heartburn can basically eat and drink anything. What exacerbates the symptoms for one person does not cause problems for the other. It is wise to find out what causes complaints. In addition, pay attention to the following:
Prevent blockage
Clogged Intestines (constipation) can increase the pressure on the stomach, making symptoms worse. You can prevent constipation by eating a diet rich in fiber, drinking at least two liters a day and exercising a lot. Fiber stimulates the functioning of the intestines and ensures easy bowel movements. You can find fiber in vegetables, fruit, legumes, whole wheat bread, potatoes, whole wheat pasta and brown rice.
Watch what you eat
Some products can make the symptoms worse. What that is varies from person to person. alcohol, peppermint, chocolate, spicy herbs, carbonated soft drinks and citrus fruit juices are the culprit in many cases.
Healthy body weight
People with overweight have less space in the abdominal cavity. As a result, the pressure in the abdomen is greater than normal. The increased pressure allows stomach contents to flow into the esophagus more easily. The sphincter works less well. If you want to lose weight, it is important to do this gradually.
Greasy food
Try big, heavy meals and very fatty food to avoid. You are more likely to suffer from heartburn if the stomach is very full or if you have eaten a lot of fat. It is better to eat smaller meals throughout the day.
pinching clothes
It is better to wear loose-fitting clothing around the stomach. Tight clothing can increase the pressure on the stomach, which in turn leads to heartburn.
Stoop
If you have to bend down, try to bend your knees with your back straight. If you bend over, the gastric juice flows more easily into the esophagus.
Stop smoking
Smoking weakens the sphincter between the esophagus and stomach. Stop so with smoking to prevent heartburn.
Eat healthy
Healthy eating is important. A healthy and varied diet also ensures healthy digestion.
headboard
If you suffer from heartburn, especially at night, it is best to make sure that the head of the bed is 10 to 15 centimeters higher than the foot end. You can do this by putting the bed on bobbins. The stomach contents then flow less quickly back to the esophagus.
An extra pillow under your head is not a good solution, because then the stomach will get into trouble.
To sleep
Lying down on a full stomach also makes it easier for stomach contents to flow back into the esophagus. It is therefore wise not to eat three to four hours before going to sleep.
