Heartburn is usually related to acid reflux, which is the name given when stomach acid moves into the throat. Along with heartburn, a person may also experience an unpleasant sour taste in the mouth, a cough or hiccup that comes back, a hoarse voice, bad breath or swelling and a feeling of discomfort. A survey conducted by Nexium Control found that 61 percent of British Britons suffer from heartburn. A 72 percent revealed that an episode of heartburn interrupts up to four hours of their day, and 40 percent of people suffering from heartburn often suffer from heartburn, which means they experience it twice a week or more .
Some of the main causes of heartburn, according to the survey, were eating high-fat or high-fat foods, worry, stress and anxiety, eating or drinking too quickly, and eating or drinking late at night or just before bedtime.
The NHS adds heartburn and acid reflux can be made worse by being overweight, smoking and getting pregnant.
So what can you do to get rid of heartburn?
On behalf of Nexium Control, nutritionist Lily Soutter shared her best advice for relieving the disease.
She said: "Heartburn can be a frustrating but common condition. It is characterized by a painful burning sensation in the upper abdomen or behind the sternum, which can put a damper on any person's day.
"Fortunately, some simple dietary adjustments can help control the onset."
1. Eat smaller meals more often instead of two or three large meals
Eating until it is too full is not recommended for anyone, but in particular for those who suffer the symptoms of heartburn.
Lily said: "Heartburn can be caused when the lower esophageal sphincter does not tense as it should.In short, overeating can put internal pressure on the stomach and stomach acid can be pushed into the esophagus and cause acid reflux. "
Lily's best tips for reducing portion sizes: eat a smaller plate
The larger the food package, the more we tend to eat, choose smaller packages of food and you are likely to consume less
Eat more slowly; It takes at least 20 minutes for our brain to register that we can be full
2. Minimize alcohol
While it's absolutely fine to enjoy your favorite beverage in moderation, if you're willing to relieve your heartburn symptoms, alcohol should be considered and limited, Lily said.
"Alcohol can increase stomach acid and relax the lower esophageal sphincter, which are causes of heartburn."
To decrease alcohol consumption, Lily said, why do not you try:
Spritzers: add sparkling water to your wine to decrease the alcohol content in general
Vodka or gin with sparkling water and water infused with fruit can be a good alternative
Seedlip who is a spirit free of alcohol
Beet and red apple juice are excellent alternatives to fruit juices with high sugar content
3. Fast food and insufficient chewing.
If you have been told to slow down when you eat several times, it may be time to devote to a conscious diet.
Lily explained: "Digestion starts in the mouth and when you slow down and chew thoroughly, you will not only improve your enjoyment of the food, but also your digestion."
The best tips to eat with attention:
Put your knife and fork between each bite.
Chew each bite 10-15 times
Avoid eating on the go
Eat away from distractions such as television, laptops or the telephone.
4. Find your dietary trigger
It has been shown that certain foods trigger heartburn: common triggers include coffee, chocolate, citrus fruits and even spicy foods. However, it is important to remember that we are all unique and that the triggers can vary from one person to another, Lily said.
The best tips to find your triggers:
Keep a food and symptom diary to see what is affecting your symptoms.
Eliminate the suspect food or drink for two weeks, then challenge the food again while observing the symptoms
If coffee is a clear trigger, switch to the cup of barley or soothing herbal teas
Eliminate heavy spices and season your food with herbs such as oregano, thyme, chives, parsley and tarragon.
5. Think of fiber
In the UK, we are currently recommended to consume 30 g of fiber per day, however, as a population, we are only getting 15 to 18 g per day, which is only half of our recommended amount, said Lily.
He added: "According to epidemiological studies, the frequency of heartburn is negatively correlated with the amount of dietary fiber consumed.In addition to this, it has been shown that low fiber intake decreases stomach and intestinal motility, in addition to causing a delay in gastric emptying, both factors can contribute to the risk of heartburn ".
The best tips to increase fiber:
Choose fiber-rich whole grains over white refined carbohydrates
Keep the skin on your potato and other vegetables
Target your five a day
6. Minimize high-fat foods
While many find it difficult to digest fatty or fried foods before bedtime, those who suffer from heartburn really struggle, Lily said.
"Foods high in fat can delay gastric emptying, which increases the pressure of the stomach and, in turn, can cause heartburn."
The best tips to limit fatty foods:
Avoid fried foods
Choose lean cuts of meat without the skin.
Use aerosol oil on bottled cooking oil, which helps control portion size
Bake or steam instead of frying
Ditch high-fat dairy for its low-fat counterparts
7. Test a product to control the symptoms.
Lily explained: "Changes in lifestyle are excellent ways to control heartburn, but we can not always predict the types of food and beverages available when we eat out, for example.
"A combination of changes in diet and lifestyle, as well as medication, are the gold standard for controlling the symptoms of heartburn. Try Nexium Control, just one tablet in the morning and you'll be protected against heartburn all day. "
If heartburn persists, it could be a symptom of cancer.