Heartburn, often described as a burning sensation in the chest or throat, is a common condition that affects people worldwide. It is primarily caused by stomach acid refluxing into the esophagus, leading to irritation and discomfort. This condition is often accompanied by flatulence, the release of excess gas from the digestive system. Acidity or heartburn can also be triggered by certain foods and drinks, such as spicy or acidic foods, caffeine, alcohol, etc. Lifestyle factors like stress, lack of physical activity, and obesity can also contribute to the development of heartburn.
In addition to the burning sensation, individuals experiencing heartburn may also notice symptoms like regurgitation of food or liquid into the mouth, difficulty swallowing, sour or bitter taste in the mouth, persistent cough or sore throat, and dryness or ulcers due to chronic conditions, among others.
Three mindful habits to include in your daily routine:
- Hydration: Drinking enough water helps dilute stomach acids, reducing the severity of heartburn. It also neutralizes excess stomach acid, providing relief from acidity and heartburn. Staying hydrated supports the digestive process, making it easier for the body to break down food and absorb nutrients. Aim for 2.5-3 liters of water per day and consult your healthcare provider if you have any restrictions.
- Light meals: Opt for simple and light meals like dal rice or khichdi, known for easy digestibility. These meals are beneficial for the digestive system, as they are easier to process due to minimal spices and fat content. The combination of rice and dal provides a good balance of carbohydrates and complete protein, promoting overall digestive health.
- Chew your food well: Slow and thorough chewing initiates the digestive process in the mouth, allowing the stomach to handle food more efficiently. Mindful chewing prevents overeating, aids in portion control, and reduces the likelihood of indigestion, acid reflux, and bloating. Effective digestion also contributes to reduced constipation.
Additional Home Remedies:
- Liquorice: Contains glycyrrhizic acid, soothing the stomach lining and providing relief from acid reflux and heartburn. It also has mild laxative properties that can aid in relieving constipation. Mix half a teaspoon of liquorice powder in a cup of warm water and consume it an hour after a meal. Use in moderation and consult a healthcare provider before starting any new herbal treatment.
- Ice pack: Applying an ice pack to the abdomen can alleviate symptoms of acidity, heartburn, and bloating. The cold sensation soothes irritated tissues, while the pressure stimulates blood flow, reducing inflammation and swelling. Pay attention to your body’s signals and make necessary adjustments to manage heartburn and flatulence effectively.
Remember, if acidity symptoms persist or worsen, consult a healthcare professional for further evaluation, management, and treatment options. Prioritize self-care and make informed choices to support your digestive health, crucial for overall well-being.
