5 ways to avoid heartburn

Image:http://www.stanfordchildrens.org/en/topic/default?id=gastroesophageal-reflux-disease-gerdheartburn-in-children-90-P01994

The summer season is here! That means spending time with friends and family, work parties, bbq's with yummy food and drink, and sunscreen. With all the summer fun, usually comes the dreaded summer heartburn (insert spooky music here). Summer Heartburn is not a diagnosis you’ll find in any textbook, it’s just how I refer to the consequences of maximizing the enjoyment of the summer. So, the question is, how do I prevent Heartburn?? The key to prevention is understanding the cause, so as per usual I’ll do my best to break it all down for you.
 
What is Heartburn?
Heartburn is formally known as Gastro Esophageal Reflux Disease (GERD), the action of the acid from your stomach moving up and splashing your esophagus. This is what leads to that burning feeling you get in your chest and the back of your throat.
 
What causes heartburn?
There’s a couple theories:

1. Stomach acid overproduction
   1. This theory is why you take antacids. It's the main treatment principle that your doctor uses when dealing with heartburn. They will prescribe you medication to decrease and suppress stomach acid production (not ideal for long term use, but that's a whole other topic).
2. Weak Lower Esophageal Sphincter (LES)
   1. "What the heck is the LES", you ask? Great question! This may be a bit tricky so bare with me. The LES acts like a rubber band at the top of your stomach to prevent stomach acid from going up and out of the stomach. It's like a clamp that stops everything from moving up and out of the stomach. If at any point the LES isn’t functioning properly, stomach acid will move up and out of your stomach leading to the common heartburn symptoms.

What triggers my heartburn?
Everyone has slightly different triggers, but the main offenders are usually from lifestyle and diet.

• Lifestyle triggers: Eating too quickly, not chewing your food adequately, eating large meals, eating then going into a food coma, stress, sleeping on your right side.
• Diet triggers: caffeine, alcohol, spicy foods, acidic foods, mint

How do I treat my heartburn?
Basically do the opposite of the things that trigger your heartburn
Lifestyle:

1. Slow down when you eat
2. Chew 20-30 times before you swallow
3. Eat smaller portions throughout the day
4. Minimize stress
5. Sleep on your left side
   

Diet: avoid the above foods

There you have it, simple and realistic ways to prevent and minimize your heartburn symptoms. Now get out there and enjoy the rest of your summer! (insert sunglasses smiley emoji here)

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