5 Common Causes of Heartburn

How often are you awoken during the night from heartburn? Maybe you have trouble getting to sleep because of that awful burning sensation in your throat? Do you find yourself popping Tums most days?

If you suffer from heartburn, you’re definitely not alone. Whether it’s from stress, too many Vente lattes or that spicy take-out lunch from the Thai restaurant, the number of people suffering from heartburn is increasing, yet health experts aren’t sure why.

Common Triggers of Heartburn

Why is it that one person can take just two bites of chili and have almost instant heartburn, while someone else can eat three bowls and be absolutely fine? Specific causes for heartburn will differ from individual to individual, so it’s important that you learn your heartburn triggers specifically so you can avoid them.

The following are some of the most common triggers of heartburn:

Trigger #1: Fatty Foods

You might be surprised to hear that greasy/fatty foods, not spicy foods, are the number one heartburn trigger for most people. Greasy foods lead to a “lazy” or relaxed lower esophageal sphincter, which is located at the bottom of your esophagus, right before the stomach chamber. This sphincter is what keeps your stomach contents closed off from your esophagus. When the sphincter becomes relaxed, digestive acids can seep back into your esophagus.

Start paying attention to what you are eating. If you start to get heartburn after those Friday night fish fries with a stack of French fries, you will most likely need to watch your fat (bad fat) intake.

Trigger #2: Big Portions

Did you ever go to an antique store or estate sale and notice that dishes were smaller back on the day? People used to eat half or even less of the food we commonly eat today. I don’t know how or when portion sizes became so ridiculous, but they have.

Eating large meals puts pressure on the lower esophageal sphincter (LES) muscle. This pressure can cause food and digestive acid to seep back up into your esophagus, causing that familiar and unwanted burning sensation.

When you go out to a restaurant, order your meal with a to-go container. When your food arrives, cut it in half and immediately pack up half so you don’t overeat.

Trigger #3: Eating Before Bed

Are you a late night snacker? Are you often awoken with acid in your throat?

When you eat something and then immediately lay down, you are making your stomach work much harder than it wants to. It is best to allow two hours for digestion before lying down. This way the food has enough time to pass into your small intestine.

Trigger #4: Exercise

Well some of you may rejoice after hearing that certain exercises such as sit-ups can trigger heartburn. Any body position that puts pressure on the abdomen can cause stomach acid to be thrust up into your esophagus.

Be mindful of ab exercises, leg lifts that work the abdominal muscles, headstands and yoga positions like downward dog. These can all be triggers for some people. Even some jarring exercises like jogging or aerobics can slosh stomach contents upward. Never exercise right after eating to be safe.

Trigger #5: Medication

If you’ve read this blog for any length of time, you know we often discuss the nasty side effects that come with many over-the-counter and prescription medications. Well, you can add heartburn to the side effects list.

Regular use of aspirin and nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen may irritate the esophagus. Many people with arthritis, dependent on NSAIDs, give up their joint pain in exchange for heartburn.

There are many types of blood pressure medicine and heart disease medicines that also trigger heartburn. Calcium channel blockers and nitrates are notorious for relaxing that LES muscle.

Other medications that may relax the LES muscle in some people are:

• Athma medications
• Sedatives
• Narcotic painkillers
• Progesterone, a hormone found in some birth control pills
• Parkinson’s medicine
• Tricyclic antidepressants
• Certain supplements such as iron and potassium

If your medication is causing heartburn, always tell your doctor. He or she may be able to prescribe an alternative.

Other Foods That Relax Your LES Muscle

Besides greasy foods, there are other food and drinks that can relax that LES muscle. Some of the most common ones are:

• Alcohol – especially red wine
• black pepper
• garlic
• raw onions and other spicy foods
• chocolate
• citrus fruits such as lemons, oranges and orange juice (orange juice is a big one)
• coffee and caffeinated drinks, including tea and soda

Tracking Heartburn Triggers

Heartburn can be incredibly disruptive to your life, so it’s important that you keep track of your lifestyle choices. Keeping tabs on what you eat and drink and when, along with medications and exercise, will help you know what to avoid.

Or You Could Never Get Heartburn Again…

That word avoid… it can be such a downer sometimes. Life isn’t as enjoyable when you have to avoid your favorite foods or drinks.

So what if I told you you could be heartburn free and still enjoy the foods you love? And no, it doesn’t require you to take heartburn medications. In fact, we know that most heartburn medications only make the problem worse and can even lead to seriously health risks.

The truth is, you can cure your heartburn forever in as little as 6 minutes. Pick up your copy of The 6-Minute Heartburn Remedy and say goodbye to pain and burning for good and hello to all of your favorite foods again!