Be Happy - Managing Heartburn

HEARTBURN (Pyrosis) is a painful or burning sensation in the esophagus just below the breastbone, caused by regurgitation of gastric acid. The pain often rises in the chest and may radiate to the neck, throat, or angle of the jaw.

WHAT YOU SHOULD AVOID

· Avoid acidic, high-fat and spicy foods

· Alcohol, including wine

· Citrus foods (oranges, lemons, lime, etc.)

· Tomatoes and tomato sauce

· Coffee and colas

· Chilli powder and other spices

· Raw garlic, raw onions mint and chocolate

· Oregano

· Pure ghee, sweets, cheese (eg. Pizza and burger), deep-fried foods (eg. French fries, chips, etc.)

EATING HABITS

· Avoid large meals and try to eat more smaller meals throughout the day

· Avoid bedtime snacks eat early in the evening

· Lie down only after 2 to 3 hours of your meal intake

· Eat your main (larger) meal at noon and a lighter meal at night

· Whenever possible, eat in a relaxed manner and in stress-free surroundings

SAFE FOODS s

· Non-citrus fruits

· Most vegetable and salads, except onions and garlic

· Most grains and cereals

· Low-fat cheese and butter

· Lean meat, fish and white of an egg

EXERCISE

· Exercise to reduce your weight. An obese person is more prone to heartburn

· Avoid bending down exercises as gravity increases heartburn

· Yoga is also helpful

Inputs from Dr M H Chawla, consultant gastroenterologist, Guru Nanak Hospital, Mumbai