HEARTBURN THROUGH STRESS: TIPS FOR RELAXATION
Heartburn is not just a result of improper diet: Stress can also cause the stomach to produce too much acid that rises into the esophagus, causing burning pains and other unpleasant symptoms. The fact that heartburn can be caused by stress is based on completely natural metabolic mechanisms. When the body is set on alert, stress hormones cause the energy to be directed to where it’s most needed: in the heart, in the skeletal muscles, and in the brain. Energy-intensive, but short-term non-vital body functions such as digestion are shut down in the episode. If the food stays longer in the stomach, it stimulates acid production. The result is heartburn.
WHEN CONSTANT STRESS HITS THE STOMACH
Having stress once in a while can have some positive aspects (such as increased performance) – and of course, it does not have to trigger any heartburn . On the other hand, prolonged stress may lead to digestive problems . And that’s not just because stressed people tend to eat unhealthily and eat quickly: a constantly increased level of stress hormones means that the digestive organs are no longer optimally perfused.
This can also affect the functioning of the esophageal sphincter, the sphincter between the stomach and the esophagus. If it no longer seals properly, gastric juice can penetrate into the esophagus. In addition, due to the lack of blood flow, the mucosa becomes more susceptible to irritation, increasing the suffering of heartburn. How close the relationship between heartburn and psyche is, also shows a study with people suffering from anxiety and depression. According to her, heartburn occurs three times more frequently in anxiety patients than in people without particular mental stress.
RELIEVE HEARTBURN BY REDUCING STRESS
The extent to which heartburn can be traced back to stress can be found in a heartburn diary in which sufferers regularly record their daily routine with stress factors and nutrition. But even if it turns out that stress is not the sole cause of heartburn , changing habits to a more relaxed lifestyle does not only have a positive effect on the psyche, it can also help reduce the symptoms.
What triggers stress and how it is perceived differs from person to person. Nevertheless, there are some proven measures to reduce stress and thereby avoid or relieve heartburn .
sufficient sleep : Man needs an average of eight hours of sleep per night to regenerate. Heartburn can disturb this night’s sleep. To counteract this, you should eat very little in the evening, the last time about three hours before bedtime. Increased upper body storage also prevents heartburn – because it makes it harder for the acid to enter the esophagus.
Relaxation Exercises : The best way to reduce stress is to learn relaxation techniques. The selection is huge and ranges from Autogenic Training, Progressive Muscle Relaxation, Yoga and Meditation to Tai Chi or Qigong.
Endurance sports : Sport clears the mind and promotes the release of happiness hormones that contribute to relaxation. In addition, moderate exercise can stimulate digestion and thereby help prevent heartburn.
It is especially important that you eat with pleasure and in peace, because the digestion begins when chewing: So you can already take a lot of work off your stomach. Also, treat yourself to a little break every day to do something for yourself, be it a soothing bath, listening to your favorite music or reading a good book. Above all, however, you should learn to say no – even for the sake of your health.
Heartburn Pregnancy: 21 Tips That Really Help
# 1 Left lateral position
Although it often helps to keep your upper body high in bed, it is much more effective to lie on your left side. The left lateral position makes use of an anatomical kink at the mouth of the esophagus, which helps to close it. On top of that, the stomach contents in this position are more quickly directed into the digestive tract, and as a further effect, the left lateral position also improves your baby’s supply of blood and nutrients from the placenta.
# 2 Adapt dinner time
Avoid meals at bedtime. Your last meal of the day should be taken no less than three hours before bedtime.
# 3 Upright after the meal
Do not lie down for the first 60 minutes after eating. Sitting or walking may be difficult after eating because you are tired, but it helps to protect the esophagus and avoid heartburn during pregnancy.
# 4 Do not wear tight clothing
Sometimes even a maternity trousers becomes too tight and then you should either continue to put them on or wear a more appropriate size to avoid extra pressure on the stomach. Even underpants and bras can sometimes push too hard. Be sure to wear wide and comfortable maternity clothes that are loose on the stomach.
# 5 Chewing gum
Chewing gum contains bicarbonate (also contained in baking soda), which counteracts hyperacidity and can neutralize acid in the esophagus. In addition, chewing gum stimulates salivation, which also fights the acid in the esophagus. Additional effect: It improves the taste in the mouth and gives fresh breath.
# 6 diet change
Fat foods, chocolates, nuts, spicy foods, big meals: anything that puts a strain on digestion and keeps your stomach warm for a long time increases the likelihood of heartburn in pregnancy. Better are several easily digestible and small meals with little fat. Also do without sweets.
# 7 Drink right
Heartburn can actually be a sign of dehydration. Hand on heart, how much water have you drunk today? You should drink about six to eight glasses of water a day, but not too much at once but well distributed throughout the day and as little as possible with meals. Incidentally, you should absolutely refrain from coffee and carbonated drinks, which would be like “pouring gasoline into the fire”.
# 8 Milk for heartburn in pregnancy
Milk has long been touted as a remedy for heartburn, even better is yogurt. A few spoonfuls of yogurt after a meal can help to protect the esophagus and also promote digestion.
# 9 Avoid acid
Do not eat any foods or drinks that contain much acid. For example, avoid high-acid juices and salad dressings with a lot of vinegar.
# 10 Eat slowly
The site gynecologists on the net also recommends: eat slowly and consciously, chew thoroughly and try not to eat over the hunger. So you relieve your digestion and give heartburn no chance.
# 11 ginger against heartburn
Ginger has long been used as a remedy for nausea, but also in heartburn ginger can provide either raw, as a tea infusion or in tablet form for significant relief. Papaya as fresh fruit, juice, dried or in tablet form should also help. If you are still in the first trimester , you should consume ginger only in very small doses, as ginger can also promote the breeze.
# 12 mustard
Grandma’s tip: eat a teaspoon of mild mustard after the meal.
# 13 oatmeal
A teaspoon of oatmeal long and chew well, then swallow. The porridge protects your stomach from hyperacidity.
# 14 nuts
Chew long hazelnuts or almonds and then swallow the porridge. Try both, as the nuts have different effects.
# 15 baked goods
Chew a piece of white bread or rusks for a long time and then swallow them down.
# 16 raw food
First chew a raw carrot and then swallow. Or eat a cooked potato.
# 17 healing earth
Healing earth (can be found in the health food store) according to the package instructions in a glass of water and drink or alternatively take in capsule form to you. Make sure you drink enough. Caution: Eberhard Volger and Benno Brinkhaus warn in their guide “Course book natural remedies for continuing medical education” against taking healing clay, if you have a kidney dysfunction.
# 18 Potato juice
Rub a raw potato, then squeeze the juice out of it and drink.
# 19 condensed milk
Take one tablespoon of condensed milk after the meal.
# 20 sunflower seeds
Chew the seeds for a long time and then swallow.
# 21 cucumber
A piece of cucumber calms the stomach and provides important fluid.
Attention: Often, pregnant women are advised to soda, the gynecologist Prof. Dr. med. Costa advises against it and recommends natural remedies against burning.
11 signs of heartburn
Heartburn is a common problem that many believe is easy to recognize and treat. Sometimes, however, acid reflux occurs with symptoms that are easily mistaken for something else. This is dangerous because the untreated reflux can lead to Barrett’s esophagus, which is a precursor to cancer. We’ve gathered the most common and less well-known symptoms that suggest you are suffering from acid reflux.
Chest pain that occurs when the stomach acid flows back into the esophagus is a classic symptom of heartburn. The pain can be long lasting and very intense, so many people have confused the symptoms of heartburn with heart attacks. However, it is important to never ignore any chest pain, especially if it gets worse due to movement. Contact your doctor as soon as possible to make sure you have no heart attack.
Aggravating Pain in lying Position
The acid that should remain in the stomach is more likely to enter the esophagus if it is lying down or bending, causing heartburn. If above, gravity helps keep food and stomach acid in the stomach. That’s why they are suggested to people suffering from chronic heartburn to lift the head of the bed and not eat much before going to bed
Post Meal Pain
Post-meal pain (especially after abundant meals) indicates that the stomach is loaded and its contents can no longer move upwards. To avoid this type of heartburn, professionals recommend that you avoid heavy, fatty foods and reduce the amount of alcohol and cigarettes.
Occasionally, acid from the stomach comes to the back throat, causing bitter mouth. In extreme cases it can even cause suffocation. Acid-reducing drugs, proton pump inhibitors, H2-receptor blockers and acid-binding agents help relieve symptoms.
You may find yourself at an early stage of cold when your voice becomes hoarse. However, this can also be caused by heartburn, as the acidity of the stomach is irritating to the tape. If your voice usually becomes hoarse after meals, it is probably heartburn
Sore throat is a classic symptom of colds and flu, but can actually cause digestive problems. Post-meal sore throat refers to heartburn if there are no other symptoms of colds such as sneezing, runny nose.
Many respiratory symptoms (eg chronic cough, wheezing) may be caused by heartburn, which is due to gastric acid entering the lungs. If symptoms occur mainly after a meal, it is advisable to perform a pH test that measures the amount of acid in the esophagus over a 24-hour period and helps you decide whether acid reflux is present in the background
Coughing and wheezing caused by heartburn may be as severe as triggering asthma. The reason for this may be that the trachea contractes to prevent the entry of gastric acid.
Nausea may be associated with so many diseases that it rarely causes reflux. However, the only sign of reflux is nausea, which occurs after a meal. With the regular use of acid binders, this unpleasant symptom can be reduced.
If there is suddenly more saliva in the mouth, it may be a reflux sign. The body tries to neutralize the irritating substance in the esophagus / throat.
After some time, esophageal damage caused by acid reflux can lead to scarring that causes swelling in the lower esophageal tissues, causing esophageal narrowing and difficulty in swallowing.
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