Five Tips to Add More Diversity to Your Diet
February 1, 2024
Managing Chronic Stress: 5 Ways to Complete the Stress Cycle
March 5, 2024
Five Tips to Add More Diversity to Your Diet
February 1, 2024
Managing Chronic Stress: 5 Ways to Complete the Stress Cycle
March 5, 2024

Hello, Thriven Community! Dr. Loy Anderson here to share five tips to help you address and resolve heartburn naturally. Heartburn is a burning sensation that can disrupt your life and often leads people to rely on over-the-counter or prescription medications for years. However, these medications can have unwanted side effects, disrupting digestion and leading to poor nutrient absorption, infections, and bone loss. Instead, let’s explore five tips that can help manage your heartburn naturally.

1. Practice Mindful Eating

Sit down, slow down, and be present while eating. Mindful eating involves being grateful for your food and chewing thoroughly. This process activates the parasympathetic nervous system, helping your body digest and absorb nutrients better. Eating on the go or while stressed disrupts digestion, leading to acid reflux. Take at least 20 minutes for meals to enjoy the time with family and ensure proper digestion.

2. Drink Water Away from Meals

Avoid drinking water or other fluids with your meals, as it dilutes digestive juices and increases the stomach’s volume, making heartburn more likely. Drink water at least 30 minutes before or an hour after meals instead. If you’re thirsty between meals, have a big glass of water before grabbing a snack. Proper hydration throughout the day is crucial but keep it separate from meal times.

3. Limit Snacking

Snacking between meals is a common habit that can worsen heartburn. Your body should have breaks between meals to regulate stomach acid production and digestion. If you’re snacking due to thirst or out of habit, drink water first and consider why you’re reaching for a snack. Avoid eating after 7 p.m. or at least two hours before bed to give your stomach time to digest before lying down.

4. Utilize Gravity

Staying upright for at least 30 minutes to an hour after eating helps keep stomach contents down, reducing acid reflux. Take a gentle walk after meals instead of reclining or lying down to promote digestion and maintain proper blood sugar levels. Avoid intense workouts but stay active.

5. Apple Cider Vinegar Primer

Before meals, mix a little apple cider vinegar with fresh lemon juice and unsweetened cranberry juice in water. Drinking this about 15 minutes before eating helps prime your digestive system and regulate blood sugar levels, reducing cravings. Adjust the formula based on your tolerance, but this drink can stimulate digestive juices, making heartburn less likely.

Bonus Tips

  • Digestive Enzymes: Often, heartburn results from too little stomach acid. Digestive enzymes can help break down food properly and prevent reflux. We have specific enzyme recommendations based on individual needs, so consider seeking personalized advice.
  • Avoid Coffee and Soda: These are common triggers for heartburn. Reducing or eliminating coffee and soda can significantly reduce heartburn and has many other health benefits.

I hope these tips help you tackle heartburn and work towards medication-free relief. Remember, you’re worthy and capable of healing, and you’re not alone in this journey!

Comments are closed.