Fire burning in your throat? Acid reflux (often referred to as 'heart burn') is a common problem where acid from the stomach backs up into the esophagus after eating, leading to a hot, burning sensation in the chest just behind the breastbone.
The esophageal sphincter normally only opens to allow food to pass into the stomach, then closes tightly behind - but for some people, weaker muscles in this area cause the sphincter to re-open, allowing food and acid to spill back into the esophagus. Because your throat is not protected with the same coating as the stomach, you feel pain and burning from the strong stomach acids. Some people also experience an ongoing cough due to acidic irritation, and never actually get the burning or fiery sensations that most people complain of.
Many people experience the worst symptoms after a large meal, especially if the food was rich in fats, oils or spices, and find that the burning gets worse if they lie down or bend over. Eating overly large meals late at night is another common habit that leads to acid reflux, as the stomach has not had a chance to empty before lying down for the night, and can easily back up into the throat when the body is horizontal.
Healthy eating habits are the first place to start to reduce symptoms:
- Eat regular, smaller meals throughout the day.
- Try not to eat within 1-2 hours before bedtime.
- Aim for the larger meal of the day to be at noon, instead of in the evening.
- Avoid your triggers - commonly fried and fatty foods, or spicy ethnic foods.
- Don't rely on dairy - contrary to popular belief, dairy is actually acidic, so drinking a glass of milk may actually make the problem worse!
- Reduce alcohol, carbonated beverages and caffeine - especially later in the day.
- Maintain a healthy weight.
If changing your diet doesn't work, there are natural remedies that can help to calm the burning sensations and promote healthy digestion:
- Gum. Chewing gum (preferably a healthier option with Xylitol instead of sugars), for 30 mins after a meal helps to produce saliva, which naturally neutralizes stomach acid and helps to promote excretion of digestive enzymes.
- Calcium. Calcium carbonate is the most commonly used mineral to treat acid reflux. Taking chewable (such as Tums) or effervescent calcium as needed for symptoms is a quick and easy way to get relief, plus it is good for your bones too!
- Licorice. Herbal licorice root (not the candy) is very effective in treating heartburn, nausea and stomach cramps. You can take this as capsules, chewable tablets, or as a herbal tea as needed for symptoms.
- Aloe Vera. This is a natural anti-inflammatory for the throat and stomach, and can help to protect against irritation from acid. Drink 1/2 cup of aloe vera juice before meals for best results - however, be aware, aloe can have laxative properties so it is a good idea to start slowly or look for brands that have the laxative properties removed.
- Juice. Cooling fruits and vegetable juices can be a great help for heartburn. Keep in mind, natural cold-pressed juices are preferred, as sugary blends may make the problem worse. Juice mango, papaya, cabbage, potato, guava and pear and sip on as needed.
- Chamomile or Ginger Tea - Drinking chamomile and ginger teas after meals are another natural way to calm the stomach and reduce acid reflux. Sipping on a cup after meals, especially in the evening, can help reduce symptoms throughout the night. Adding fresh ginger to meals can also stop the heartburn before it starts.
Is nighttime is when you experience acid reflux the most? Try propping pillows so that the upper half of your body is slightly elevated. This helps to keep acid and food from moving back up the esophagus, and will keep you more comfortable while you digest throughout the night.
Please note: If you are needing to use remedies on a daily basis, are having severe pain or notice bleeding it is important to see your physician or naturopath, as these symptoms may be signs of an ulcer, or other serious problems.
For general digestion and other stomach upset, try aromatherapy with essential oils with Saje's Eater's Digest Remedy blend. Using peppermint, chamomile and fennel, this blend can help to calm the stomach, and promote healthy digestion!
Take control of your diet, and add a few natural remedies and you should be well on your way to reducing your symptoms and enjoying healthy food in comfort!