Heartburn 24 Tips: What to do

1. Heartburn it makes you enjoy food less, sleep badly or even fear letting go after a sip of carbonated drink.

1. In addition, heartburn is not the same for everyone. Some suffer from it after dinner, others in the morning or in the evening. It can be quite bothering and it can disrupt everyday activities, causing everything to go wrong.

1. So tips against heartburn and regurgitation.

2. Hence tips against heartburn and regurgitation.

Heartburn and drinking

1. Citrus fruits can cause acid regurgitation to some people. For example, from orange juice. You can also get heartburn from stinging your drink.

2. Citrus fruits can cause acid regurgitation to some people. For example from orange juice. You can also get heartburn from stinging your drink.

Tip 1: Avoid acidic drinks

1. Fruit juices can affect the acidity of your stomach acid causing you to suffer from heartburn or regurgitation. Although no studies have yet been conducted on avoiding citrus juices, this seems to be the solution if you get heartburn after consuming orange juice.

Tip 2: Avoid fizzy drinks

1. This not only concerns soft drinks with carbonation, but also water with carbon dioxide. Indeed, research has shown that drinking these drinks can contribute to heartburn and regurgitation.

2. This is not only about soft drinks with carbonation, but also water with carbon dioxide. Indeed, research has shown that drinking these drinks can contribute to heartburn and regurgitation.

Heartburn Chocolate

1. Research shows that in some cases chocolate can contribute to heartburn and regurgitation. For example when consuming more than 120 milliliters of chocolate syrup.

2. Research shows that in some cases chocolate can contribute to heartburn and regurgitation. For example when consuming more than 120 ml of chocolate syrup.

Tip 3: Avoid chocolate

1. If you suspect that chocolate is the cause of heartburn, it is important to see if stopping eating chocolate will help you get rid of it. After six weeks, by eating chocolate, you can test whether it is really chocolate that you can blame for your heartburn or not. Otherwise, you have to use a food diary to look further for the cause of your heartburn.

2. If you suspect that chocolate is the cause of heartburn, it is important to see if stopping chocolate will help you get rid of it. After six weeks, by eating chocolate, you can test whether it is really chocolate that you can blame for your heartburn or not. Otherwise, you will have to use a food diary to search further for the cause of your heartburn.

Heartburn stress

1. Stress is super annoying because it gives you all kinds of side effects. One of them is heartburn. Scientific research has even shown that stress and post-traumatic stress can cause regurgitation. Hence, a few tips to reduce stress.

2. Stress is super annoying because you get all kinds of side effects. One of these is heartburn. Scientific research has even shown that stress and post-traumatic stress can cause regurgitation. Hence, a few tips to reduce stress.

Tip 4: Meditate

1. Meditation helps you to relax and even reduce the stress level in your blood. Meditating for 10 minutes a day can help. This effect should already be visible after a few weeks. There are different forms of meditation you can try, but with all forms you focus primarily on your breathing.

1. In one version you focus on your breathing and nothing else and in the other it is just about becoming aware of your surroundings so that you are in the here and now. .

1. If you find meditation difficult, yoga is also a good solution, because you have to concentrate on your form so that you don't get distracted by strange thoughts that suddenly come to mind (which is very normal is).

Tip 5: Cognitive Behavioral Therapy (CBT)

1. Especially if you have been left with stress from a trauma, CBT can help you to have less stress. A psychologist can help you with this and you also have self-help books for applying CBT.

Tip 6: Go to bed earlier

1. Another way to de-stress is to sleep more. Especially if you now sleep less than 7 hours a night, this can intensify your stress because you cannot concentrate properly during the day and you will make mistakes that contribute to extra stress.

1. By sleeping at least 8 hours a night you improve your energy level and concentration during the day, which reduces stress factors.

Smoking heartburn

1. Smoking and heartburn almost literally go hand in hand. Research shows that smoking can cause heartburn and that the longer you smoke the worse it gets.

1. The worst part is that if you've smoked for a long time, you won't always get rid of your heartburn. This is damage that you cause because you smoke. That is why it is important to stop smoking in time to prevent worse.

1. This is because the regurgitation can happen during a smoking cough, among other things, which gets worse the longer you smoke.

1. Also deeply inhaling a cigarette can cause heartburn or deep breathing in general if you are a (ex) smoker.

Tip 7: Stop smoking

1. To prevent worse heartburn it is important to quit smoking. For this to be successful, it is important to reward yourself when you have stopped for a certain period of time. If you think it is great that you got through the day without a cigarette, you can reward yourself with something and if you think that quitting for a month is a miracle then you reward yourself after a month.

Tip 8: Use nicotine replacements

1. You can make it easier to quit smoking by using nicotine gum or patches. This gives your lungs and stomach a chance to recover from your smoking habits, but you still get your daily nicotine shot;).

Heartburn alcohol

1. As with smoking, alcohol is associated with heartburn and just like smoking it is important not to be a heavy drinker for years. This is because the longer you drink (heavily), the longer you stop drinking, the more you have a significant reduction in heartburn.

1. Heartburn occurs in 43 percent of people who drink a lot of alcohol, while only 16 percent of non-drinkers suffer from it.

Tip 9: Stop drinking

1. Are you someone who regularly knocks back a bottle of booze instead of a few glasses? Then it is important to stop drinking as soon as possible (possibly with supervision) to prevent worse damage to your body.

Tip 10: Never drink more than 2 (as a woman 1) glasses of alcohol per day

1. Moderate drinkers have less heartburn than heavy drinkers. Therefore, preferably do not drink or else as a man a maximum of 2 glasses of alcohol or as a woman 1 glass of alcohol per day.

1. You can't add up these glasses and get your quota all at once during the weekend, unfortunately it doesn't work that way with alcohol!

Heartburn overweight

1. Obesity also contributes to heartburn. Research has shown that with a BMI of more than 30 points, you can suffer from this much more. Losing weight can help with heartburn if it is overweight.

1. Researchers do indicate that more research should be carried out into this. In any case, a crash diet will not work.

Tip 11: Move more

1. By exercising more you burn more calories so you can lose weight. Exercising for 30 minutes a day can help. Such as a daily walk of half an hour or daily cycling or swimming.

Tip 12: Use weights

1. Strength training is one of the best ways to lose weight because you build muscle mass that also burns more energy at rest than when you have less muscle. Daily kettlebell exercises can help build muscle.

1. On Pinterest and Youtube you can find many exercises for your strength training.

1. Do you want to do it safely under supervision? Then it's best to go to a gym where instructors teach you proper posture.

1. There you can also participate in group lessons that can maintain your motivation for an hour.

Tip 13: High Intensity Interval Training

1. Endurance sports are often seen as a good way to lose weight, but interval training is actually the best. This requires more effort from your body, causing you to lose more weight. With HIIT training you can also alternate strength training and cardio exercises.

Tip 14: Intermittent fasting

1. Intermittent fasting is a way to eat less and encourage your body to burn fat instead of sugar. With intermittent fasting, you don't eat for several hours a day to let your body burn fat instead of the sugar you normally get from your diet. This also allows you to lose weight. You are not supposed to eat less than 1,500 calories per day. After the fast you can eat normally (preferably healthy) again.

Tip 15: Adjust your diet

1. Overweight is often caused by an unhealthy diet full of (added) sugars and (trans) fats. You can lose weight by eating healthier and replacing the sugar and fat-rich food with healthy ingredients. So instead of a muesli bar you eat an apple. Instead of a bowl of chips you eat a bowl of carrots. Instead of that pizza you eat meat and two servings of vegetables. Instead of white bread you eat whole grain bread and so on and so on.

1. The paleo diet is also widely recommended for weight loss.

1. You eliminate dairy products and grains from your diet. Then you eat more fruit, vegetables, meat, eggs and nuts.

Chew heartburn

1. Not chewing your food properly after eating can contribute to regurgitation and heartburn.

Tip 16: Chew your food well.

1. To really enjoy the taste in your food, it is important that it is in your mouth for longer than 1 second. Therefore, chew your food well before you swallow it. Make sure there are no hard pieces in it that press against your esophagus when you swallow it. Chewing well means that you have to chew up to ten times, so you not only enjoy your food more, it is also digested more easily and you eat less too much!

Heartburn milk

1. In some cases you can get heartburn from drinking milk. This may be due to an allergic reaction to cow's milk.

Tip 17: Keep a food diary

1. Not sure if you have an intolerance to certain foods, but do you notice that you often suffer from heartburn after eating? Then it is wise to keep a food diary in which you write down what you eat and drink and how your stomach reacts to it.

1. That way you can find out if milk is causing heartburn or something else.

1. Then you can remove the foods that you really suspect as the cause from your diet for six weeks, then try it one more time to see if you start to suffer from heartburn again. Then you know for sure.

Heartburn medicines

1. There are medicines for heartburn and there are medicines that can cause heartburn. That's why I have two tips for people who are on or want to use medication. [! 160650 => 1130 = 45!] Tip 18: Read the package leaflet for side effects

1. Do you use medication for a condition and do you suffer from heartburn? Then read the package insert for side effects to check whether it could be due to the medication. If the medications are really bothering you, you can ask your doctor for another medication that does not have the side effect or give something to reduce the heartburn caused by the medication. [! 160650 => 1130 = 46!] Tip 19: Use the tips even if you are already using medication

1. Do you only use medicines for your heartburn? Try to apply the other tips in this article so that you can possibly use less medication.

1. Please check with your doctor before reducing your medication.

1. Medicines often do not solve the underlying problem, while if you can find that cause and remove it you may not need the medication.

Heartburn and sports

1. On the one hand, exercise can be an enrichment to get rid of heartburn if you are overweight, on the other hand, exercise can cause heartburn and regurgitation.

1. This is because your stomach moves a lot and your stomach acid is shaken up.

Tip 20: Don't eat an hour before exercising

1. Eating right before you exercise can not only cause stitches in the side. It can also cause heartburn. I therefore have the rule not to eat at least an hour before exercise.

Tip 21: Sport where your stomach doesn't move much

1. The previous tip doesn't help? Then look for a sport where your stomach moves less. Running, for example, blows the stomach. In that case cycling is a good alternative.

Heartburn pregnancy

1. One of the “side effects” of pregnancy is that you can suffer from heartburn, sometimes to the point of vomiting. That is very annoying because you also eat for your child and then you can try again to eat something. A study of diet and its effect on heartburn shows that diet has an effect on regurgitation.

1. So two tips:

Tip 22: Eat less spicy food

1. The study showed that women suffered significantly more from regurgitation after eating spicy herbs and spicy food or if they ate spicy more than three times a week. To prevent this (during pregnancy) it is best to stop eating spicy herbs. Or at least give in to that no more than two days a week.

Tip 23: Eat more green vegetables

1. Green vegetables, such as broccoli, spinach, green beans and other literally green vegetables have a protective effect on regurgitation (during pregnancy). If you have trouble eating, adding green vegetables to your diet is a great way to combat heartburn.

1. The women who ate green vegetables every day suffered the least from regurgitation.

Heartburn and your stomach

1. Yes this may sound a bit strange at first, but your stomach may be in the wrong place and you will get heartburn. So if you have followed all the advice and you still suffer from heartburn, request an ultrasound or MRI scan to determine the location of your stomach.

1. Your stomach should be under your diaphragm. In some cases this does not go quite well and your stomach sticks out.

1. However, your esophagus usually goes through a (relatively) small hole through the diaphragm and when your stomach goes through it you get a kind of hourglass stomach. Which can cause heartburn that cannot be stopped normally.

1. If it is a really big problem, it can only be solved surgically.

1. This is not a rare condition, it is estimated that half of people over 50 suffer from a gastric hernia, which is also called hernia hiata, to some degree.

Tip 24: If nothing helps, see your doctor

1. Persistent stomach acid can be a symptom of something else such as pregnancy, a stomach hernia or asthma. In addition, persistent regurgitation can cause asthma. This is because the regurgitation causes your diaphragm to press against your lungs. Therefore, if heartburn does not go away, always go to a doctor to find out if you don't have another medical condition.

Finallyâ €!

1. Diet, exercise, and weight can all affect heartburn and regurgitation. Diet and lifestyle changes can reduce heartburn.

1. Is this not possible in a natural way? Then it is important to see a doctor to see if there is something else wrong with you such as a pregnancy or a stomach hernia.

1. In the long run, it is very important to reduce heartburn and regurgitation to prevent asthma.

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