HEARTBURN

What It Is, What Causes It, How to Prevent It & What to Do About It

What Is Heartburn?

Heartburn (acid reflux) happens when stomach acid flows back into the esophagus, causing a burning feeling in the chest or throat.
It’s common, usually harmless, but can become chronic (GERD) if not managed.

What Causes Heartburn?

  • Weak or relaxed LES (lower esophageal sphincter) — the valve that should close after you swallow doesn’t seal properly

  • Overeating or eating too fast

  • Lying down too soon after meals

  • High-fat meals (slow digestion = more reflux risk)

  • Trigger foods: spicy foods, chocolate, citrus, tomatoes, caffeine, peppermint, alcohol

  • Smoking (weakens the LES)

  • Pregnancy or obesity (pressure on the stomach)

  • Certain medications (NSAIDs, blood pressure meds, etc.)

How to Prevent Heartburn

  • Eat smaller, slower meals

  • Avoid heavy food 2–3 hours before bedtime

  • Identify and limit trigger foods

  • Maintain a healthy weight

  • Drink plenty of water

  • Avoid tight clothing around the waist

  • Stop smoking

  • Raise the head of your bed if symptoms occur at night

  • Choose low-acid, whole foods (oats, bananas, leafy greens, lean proteins)

What to Do If You Have Heartburn

Short-term relief:

  • Antacids (Tums, Gaviscon) — neutralize acid quickly

  • H2 blockers (famotidine) — reduce acid for several hours

  • PPIs (omeprazole) — long-term acid reduction, but shouldn’t be used forever without guidance

Natural helpful approaches:

  • Sip warm water or herbal tea (chamomile, ginger)

  • Eat soothing foods like oatmeal or bananas

  • Avoid lying down immediately

  • Try gentle walking after meals to improve digestion

  • Reduce stress; high stress increases reflux

  • Avoid very large or heavy meals

When to See a Doctor

  • Heartburn more than twice a week

  • Difficulty swallowing

  • Persistent cough or hoarse throat

  • Unintentional weight loss

  • Vomiting, blood in stool, or black stools

  • Severe or chest-like pain

These may be signs of GERD or a more serious condition.

Final Thoughts

Heartburn is often your body’s way of telling you that your digestion is overloaded, irritated, or out of rhythm.
With the right habits—smaller meals, smart food choices, staying upright after eating, and identifying triggers—you can significantly reduce symptoms and protect your long-term digestive health.