What causes Heartburn?

Heartburn is a medical condition with biological reasons. Some people are more prone to develop heartburn than others, because they have a weak lower esophagus sphincter (LES).

The symptoms are usually a burning in the chest that is caused when acids from the stomach irritate the esophagus lesions. The stomach is protected against the strong digestive acids, but the esophagus is not. When stomach acids reflux into the esophagus it creates a burning pain in the chest close to the heart, therefore called heartburn. Over time this pain can become more frequent and persistent.

The following diet and lifestyle habits can provoke frequent or chronic heartburn:

· Caffeine and Chocolate (relaxing the esophagus so that it cannot resist the pressure from the stomach)
· Tomato products
· Alcohol
· Citrus Fruits
· Fatty foods (cannot be digested fast, therefore kept in the stomach longer, which in turn increases the stomach pressure)
· Tobacco (Smoking) (weakens esophagus)
· Extreme exercising
· Large meals
· Eating shortly before bedtime
· Wearing clothes too tight around the abdomen (literally "squeezes" the stomach acids back up into the esophagus)
· Obesity
· Pregnancy: Certain hormones released during pregnancy have a relaxing effect on the esophagus and prevent it from working properly. Another reason for constant acid reflux during pregnancy is the pressure that is created on the stomach when the baby grows.

· H. pylori bacteria
· Problems of the digestive system

Stress can aggravate symptoms and cause severe symptoms.

How can I prevent Heartburn?

· To avoid stomach pressure, eat smaller servings
· Avoid "bad" food (see above)
· Take your time when you eat, chew thoroughly and relax
· Do not eat before bedtime (stomach pressure against esophagus increases when lying down)
· When lying down elevate the level of your head by a few inches. Use 4 inch bricks to elevate the head of your bed. That can decrease the stomach pressure against the esophagus. Don't use pillows: Elevating your head in bed with pillows has actually proven to increase the stomach pressure and cause persistent acid reflux!
· Try to always sit upright
· Bend at the knees not at the waist to decrease the stomach pressure
· Decrease stomach pressure by wearing loose fit clothing
· Loose weight (extra weight creates extra pressure)
· Quit smoking

Avoid any kind of stress in order not to aggravate symptoms or cause persistent, chronic pain.

What is the best diet when having frequent or chronic acid reflux?

The following food/ food groups are safe to eat when suffering from acid reflux. It is also recommended to create your own "good food - bad food" list in addition to this list. Every one can experience heartburn differently, and food can sometimes cause different reactions in different people.

In order to better observe when the symptoms occur, it might be a good idea to lead a diary where you write down when exactly you experience the pain. After a while it will be easy to discover causes and change your life style accordingly.

· Apples and bananas
· Broccoli, Peas, baked potato and carrots
· Lean meat and fish
· Egg whites and substitutes
· Fat free or reduced fat dairy products
· Multi grain bread, corn bread, pretzels, rice, oatmeal
· Only fat free sweets

Once you follow these guidelines you might feel an improvement of your condition. Persistent or chronic pain however might be a sign for a more severe condition called acid reflux disease (GERD)