4 Fast Acting Home Remedies For Heartburn

1. Eat A Big Breakfast & A Small Dinner

Inverting the meal size status quo – that is, eating a large breakfast, a medium sized lunch, and a light dinner – can have a substantial impact on our digestive processes. Because insulin – the hormone responsible for processing sugars and storing glucose – is most active early in the day, eating a big breakfast provides a good boost to metabolic processes, like fasting glucose levels. Saving the largest meal for night time, on the other hand, leads to higher BMIs and waist circumference, according to a studypublished in 2013.

In addition to weight loss and healthier metabolic panel, eating breakfast like a king, lunch like a prince, and dinner like a pauper might help mitigate the frequency of heartburn. A study published in 1988 tracked the incidences of heartburn of 220 patients over a 24 hour period and found that the greatest amount of acid reflux occurred between the hours of 5 p.m. and midnight. Consuming a big dinner amps up stomach acid to aid digestion, and a huge meal can put pressure on the abdomen, leading to stomach acids backing up into the esophagus.

2. Lose The Spare Tire

Excess fat around the abdomen is a major risk factor for developing a hiatal hernia, a condition where the upper part of the stomach slips through the diaphragm and into the lower esophagus. While small hiatal hernias are usually symptom-free and don’t cause digestive issues, a large hiatal hernia can allow stomach acid and food to back up into the esophagus to cause heartburn.

3. Cut Out The Carbs

A very low carbohydrate diet may help improve the symptoms of heartburn, according to a small study published in 2006. Although the reason why cutting carbs works to alleviate acid reflux is unknown, consuming a diet of just 20 grams of carbohydrates or less per day showed significant changes in pH levels in the stomach. Using the Johnson-DeMeester scoring system, where heartburn is indicated at a score of above 14, the participants went from a median of 37.4 back to a normal range after eating a low carb diet after only six days.

4. Identify Your Heartburn Triggers

If your episodes of heartburn seem to strike at random times, keeping a journal can help narrow down your individual heartburn triggers. Keep a record of food and drink, the time of consumption, activities you engaged in before, during, and after, as well as the symptoms you experienced, for at least one week. Once you’ve identified your individual triggers, you don’t necessarily have to eliminate them from your life – just consume in moderation or swap them out for milder versions.

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