Television commercials have trained our minds to believe that taking antacids for our heartburn is a normal part of our life.
However, simple diet and lifestyle modifications can help prevent you from joining the 25 percent to 35 percent of Americans who suffer from frequent, severe heartburn, also known as gastroesophageal reflux disease (GERD). This condition can have serious consequences if left untreated, including an increased risk for esophageal cancer.
Frequently, medications are the first method of treatment for GERD. Unfortunately, some of these medications have side effects, such as impaired absorption of nutrients including calcium, vitamin B12 and iron. You may be able to avoid medication and its side effects by taking these easy steps to make prevention your first line of defense against heartburn:
# Avoid wearing tight-fitting clothes like neckties and tight waistbands. This will give your system room to move.
# Do not eat within three hours of bedtime. Avoid bending over or lying down immediately after meals. Gravity can help aid digestion.
# Avoid acidic, spicy foods, or any foods that you know trigger your heartburn. Consider skipping the nachos during the game.
# Avoid large, high-fat meals. Fat slows digestion, and slow digestion contributes to heartburn.
# Limit alcohol, caffeine and nicotine. These substances relax the esophagus and may allow acid to creep back from the stomach.
# Increase regular intake of "bitters" such as dandelion and mustard greens to stimulate digestion.
# Always consult your health care practitioner if your symptoms continue or become severe.
[Source: Laura Hunter, BS, dietetic intern and Debra Boutin, MS, RD, assistant professor in the School of Nutrition and Exercise Science at Bastyr University
Nonprofit, accredited Bastyr University (bastyr.edu) offers multiple degrees in the natural health sciences, and clinical training at Bastyr Center for Natural Health (bastyrcenter.org), the region's largest natural medicine clinic]
