“Being stressed or anxious can lead to gut nerves being oversensitive where they fire off pain signals, such as cramping or bloating, at much lower levels of stimulation than would normally be required,” East adds.
Techniques such as mindfulness, cognitive behavioral therapy or hypnotherapy can help reduce stress and anxiety.
Physical positioning also plays a role in heartburn.
“Classical triggers for reflux include a large fatty meal late in the day, with alcohol, and then lying down flat,” East says.
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How to avoid heartburn
To avoid heartburn, do the opposite, he suggests.
Have your main meal in the middle of the day, don’t eat within three hours of bedtime, avoid fatty foods, moderate your alcohol intake and consider raising the head of your bed.
Lifestyle and home remedies
Other lifestyle changes that can help ease heartburn:
- Maintain a healthy weight. Excess pounds put pressure on your abdomen, pushing up your stomach and causing acid to back up into your esophagus.
- Avoid tightfitting clothing, which puts pressure on your abdomen and the lower esophageal sphincter.
- Avoid foods that trigger your heartburn.
- Avoid smoking and alcohol. Both smoking and drinking alcohol decrease the lower esophageal sphincter’s ability to function properly.
- Avoid large meals. Instead, eat many small meals throughout the day.