Reduce Heartburn by Shedding Extra Weight
Excess weight, particularly around the abdomen, can significantly increase the risk of experiencing gastric reflux symptoms such as heartburn. According to a study published in Clinical Gastroenterology and Hepatology, individuals with gastroesophageal reflux disease (GERD) can reduce heartburn and their reliance on proton pump inhibitors (PPIs) by losing 10% of their body weight if they are overweight.
Losing weight not only helps alleviate heartburn but also reduces the pressure exerted on the lower esophageal sphincter (LES), a muscular ring responsible for separating the stomach and the esophagus. When this ring weakens, stomach acid can flow back into the esophagus, causing gastric reflux. By shedding excess weight, the upward pressure on the LES is reduced, thereby minimizing the likelihood of acid reflux episodes.
If you are seeking long-term relief from heartburn without relying on medication, weight loss is considered one of the most effective methods.
Limit Alcohol Consumption to Reduce Heartburn
Alcohol consumption can contribute to the occurrence of heartburn. This is because alcohol stimulates the production of stomach acid, which can weaken the lower esophageal sphincter (LES). The LES is a muscular ring responsible for preventing stomach acid from flowing back into the esophagus. It has been observed that white wine tends to cause more heartburn compared to red wine, as white wine is more acidic. However, a study revealed that both red and white wines can increase stomach acidity. On the other hand, beer is highly acidic and can significantly worsen heartburn symptoms. Darker and stronger alcoholic beverages like rum, whiskey, and brandy contain substances called congeners, which can further irritate the stomach and trigger heartburn.