Quit Smoking to Reduce Heartburn Risk
Smoking is a significant contributor to the development of heartburn. The act of smoking triggers inflammation in the esophagus, leading to an increased risk of esophageal cancer. Interestingly, heartburn serves as an early warning sign for this potentially lethal disease. Furthermore, the nicotine present in cigarettes has the adverse effect of reducing the pressure of the lower esophageal sphincter (LES), thus creating a more favorable environment for stomach acid to flow back into the esophagus and trigger heartburn symptoms.
Managing Stress to Reduce Heartburn
Dealing with anxiety, stress, and depression can worsen the symptoms of heartburn, negatively impacting one’s overall well-being. However, finding effective ways to cope with these challenges can provide relief for both the body and mind. A study published in the Indian Journal of Gastroenterology in 2019 revealed that practicing mindfulness-based stress reduction (MBSR) techniques can effectively lower stress levels and alleviate symptoms of gastroesophageal reflux disease (GERD). Some common MBSR techniques include yoga, sitting and walking meditations, as well as incorporating mindfulness into daily activities.
Engaging in mindful eating, where one focuses on the sensations and flavors of each bite, deliberate breathing exercises, and staying fully present and engaged in the current moment have all shown significant benefits in reducing stress and improving overall health in various clinical trials and surveys.