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Acid Reflux Heartburn:::Preventing Heartburn
Preventing Heartburn Before It Starts
Preventing Heartburn Before It Starts
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Every day you see ads for acid reflux and heartburn
medicines on your television are designed to treat
acid reflux heartburn after you already are
experiencing symptoms. However you very seldom
see any information about the preventing of heartburn.
It is surprising that most people do not even consider
taking the necessary steps in preventing heartburn.
About 90 percent of all heartburn and acid reflux is
preventable. Remember it is far easier to prevent
heartburn than to cure it. Why suffer the pain and
discomfort of this disorder when you do not have to.
In addition you may increase your risk of related
heartburn illnesses like Gastoresophageal Reflux
Disease (GERD) or even cancer.
Not everyone will get heartburn or acid reflux disease.
Genetics does play a role in determining who is at
risk. If you look into your family background and see
several relatives with heartburn related problems then
you can assume that you are at increased risk for
getting this disorder. In addition if you are on the
heavy side, eat large meals to the point of discomfort,
take in large amounts of caffiene or frequently eat
spicy foods then your risk is further increased. Living
in a stressful environment is also considered a factor
in developing heartburn related conditions.
The first and probably the easiest method of
preventing heartburn risk is to change how and when
you eat your meals. You need to become a grazer ,
that is to eat several smaller meats each day. You
should eat these meals at about the same time each
day as well. Never eat until you feel full, but just
enough as to not feel hungry, To do this effectively
you must become more aware of your body and what
it is telling you. In addition try to eat in a stress free
environment. This may not be totally possible but if
you can eat away from point cause of stress such as
your place of work you will be more relaxed.
Remember no spicy foods and cut back on your
coffee or tea intake. Caffeine free coffee is a good
alternative.
Another way of preventing heartburn is to stop or
greatly reduce your use of alcohol and intake of acidic
liquids. This will have an immediate effect of reducing
your risk of getting heartburn and acid reflux disease.
If you are a smoker you have another reason beside
cancer to quit . This is probably the toughest change
in your life style that you will undertake. Stopping the
use of nicotine, caffeine and alcohol are the big three
in preventing heartburn before it starts.
If you have the opportunity, a short period of exercise
prior to eating will also reduce your heartburn risk.
This can be in the form of walking up or down several
flights of stars or walking several block to where you
are going to eat your meal. This will reduce your
appetite and stress. It is never a good idea to exercise
after you have eaten. You should wait at least 2 hours
if you are going to do an intense workout. Also
whenever possible you should wear loose fitting
clothing as this will reduce the pressure and
discomfort associated with heartburn.
Most people who have pre-heartburn symptoms will
have trouble getting a good nights sleep. Acid reflux
and heartburn symptoms are usually to blame. Not
getting enough sleep will increase your stress and
thus your risk as well. A couple of things that you can
do to prevent these symptoms is to first not eat for at
least four hour prior to laying down. In addition you
can prevent the acid reflux that is associated with
heartburn by raising the head of the bed. This can be
easily done with books, bricks and/or wooden blocks.
You only need to raise it 2 to 3 inches to keep acid
from flowing upward to your esophagus. The use of a
firm pillow or a wedge pillow will also help in
preventing acid reflux.
Another important step in preventing heartburn is to
talk to your family physician. Specifically ask him or
her what medications are putting you at risk for
heartburn. Aspirin related pain relievers and
non-steroidal anti-inflammatory medications are
especially hard on the stomach and can increase your
heartburn risk. Ask your doctor for alternatives that
do not cause indigestion. In addition you should ask
him or her what over the counter antacids they
recommend.
Preventing heartburn is always more preferable to
curing it. Design a plan for changing your lifestyle and
stick to it. It will require discipline and help from family
and friends. Make sure they know what your goals are
and ask them to help and support you in your
endeavor to be heartburn free.
Preventing Heartburn
medicines on your television are designed to treat
acid reflux heartburn after you already are
experiencing symptoms. However you very seldom
see any information about the preventing of heartburn.
It is surprising that most people do not even consider
taking the necessary steps in preventing heartburn.
About 90 percent of all heartburn and acid reflux is
preventable. Remember it is far easier to prevent
heartburn than to cure it. Why suffer the pain and
discomfort of this disorder when you do not have to.
In addition you may increase your risk of related
heartburn illnesses like Gastoresophageal Reflux
Disease (GERD) or even cancer.
Not everyone will get heartburn or acid reflux disease.
Genetics does play a role in determining who is at
risk. If you look into your family background and see
several relatives with heartburn related problems then
you can assume that you are at increased risk for
getting this disorder. In addition if you are on the
heavy side, eat large meals to the point of discomfort,
take in large amounts of caffiene or frequently eat
spicy foods then your risk is further increased. Living
in a stressful environment is also considered a factor
in developing heartburn related conditions.
The first and probably the easiest method of
preventing heartburn risk is to change how and when
you eat your meals. You need to become a grazer ,
that is to eat several smaller meats each day. You
should eat these meals at about the same time each
day as well. Never eat until you feel full, but just
enough as to not feel hungry, To do this effectively
you must become more aware of your body and what
it is telling you. In addition try to eat in a stress free
environment. This may not be totally possible but if
you can eat away from point cause of stress such as
your place of work you will be more relaxed.
Remember no spicy foods and cut back on your
coffee or tea intake. Caffeine free coffee is a good
alternative.
Another way of preventing heartburn is to stop or
greatly reduce your use of alcohol and intake of acidic
liquids. This will have an immediate effect of reducing
your risk of getting heartburn and acid reflux disease.
If you are a smoker you have another reason beside
cancer to quit . This is probably the toughest change
in your life style that you will undertake. Stopping the
use of nicotine, caffeine and alcohol are the big three
in preventing heartburn before it starts.
If you have the opportunity, a short period of exercise
prior to eating will also reduce your heartburn risk.
This can be in the form of walking up or down several
flights of stars or walking several block to where you
are going to eat your meal. This will reduce your
appetite and stress. It is never a good idea to exercise
after you have eaten. You should wait at least 2 hours
if you are going to do an intense workout. Also
whenever possible you should wear loose fitting
clothing as this will reduce the pressure and
discomfort associated with heartburn.
Most people who have pre-heartburn symptoms will
have trouble getting a good nights sleep. Acid reflux
and heartburn symptoms are usually to blame. Not
getting enough sleep will increase your stress and
thus your risk as well. A couple of things that you can
do to prevent these symptoms is to first not eat for at
least four hour prior to laying down. In addition you
can prevent the acid reflux that is associated with
heartburn by raising the head of the bed. This can be
easily done with books, bricks and/or wooden blocks.
You only need to raise it 2 to 3 inches to keep acid
from flowing upward to your esophagus. The use of a
firm pillow or a wedge pillow will also help in
preventing acid reflux.
Another important step in preventing heartburn is to
talk to your family physician. Specifically ask him or
her what medications are putting you at risk for
heartburn. Aspirin related pain relievers and
non-steroidal anti-inflammatory medications are
especially hard on the stomach and can increase your
heartburn risk. Ask your doctor for alternatives that
do not cause indigestion. In addition you should ask
him or her what over the counter antacids they
recommend.
Preventing heartburn is always more preferable to
curing it. Design a plan for changing your lifestyle and
stick to it. It will require discipline and help from family
and friends. Make sure they know what your goals are
and ask them to help and support you in your
endeavor to be heartburn free.
Preventing Heartburn
The Acid Reflux Heartburn Cure |
| By James Kesel,MS |