If you experience a burning sensation and discomfort in your chest after every meal, it's likely that you have chronic heartburn or gastroesophageal reflux. This is a common occurrence that most of us experience at some point in our lives. However, it can be more frequent and consistent for some individuals due to medical reasons such as obesity or pregnancy. Additionally, some everyday habits that seem harmless and insignificant could actually exacerbate heartburn and make the condition unbearable.
1. You wear tight clothes
These days, tight clothing may be preferred for its fashionable appeal, but it may not be the healthiest choice due to its negative impact on blood circulation and potentially causing gastroesophageal reflux. Wearing tight jeans and belts can also lead to uncomfortable symptoms like heartburn.
2. You don't elevate your head when you sleep
Many people believe that sleeping without a pillow in certain positions benefits the neck and spine. However, this is not necessarily true for heartburn and gastroesophageal reflux. Medical professionals recommend elevating the head during sleep to approximately 8 inches (20 cm) from the center of the body to encourage the normal flow of stomach acids and alleviate heartburn. This is especially helpful when lying down to rest after meals. Continuing this practice for several nights can ease heartburn symptoms.
3. You lie down after heavy meals
It is a well-known fact that heavy meals can make us tired and sluggish, leading us to rest on the couch or bed. However, for individuals experiencing persistent heartburn, this habit should be avoided. Lying down after eating causes the food in the stomach to push against the valve connecting the esophagus and stomach, worsening heartburn symptoms. It is advisable to maintain a balanced state after meals and wait for 2-3 hours before lying down or sleeping.
4. You drink too much during meals
There are various opinions on the recommended daily intake of water. However, regardless of the specific amount, we all recognize the significance of drinking water. When it comes to digestion and heartburn, water consumption timing is crucial. Drinking liquids during a meal may seem tempting, but it can worsen heartburn. Overconsumption of liquids during meals can dilute stomach acids required for digestion, diminishing their effectiveness. This becomes even more critical with the addition of ice cubes to cold water, which can solidify fats and make food harder to digest.
5. You're working out too hard
Physical exercise plays a vital role in maintaining our well-being. However, the choice of sports activity can significantly impact our feelings after engaging in it. If you frequently experience gastroesophageal reflux, engaging in high-intensity activities such as weightlifting, cycling, or exercising can trigger symptoms of heartburn and bloating. While it is not a reason to give up on exercise, it is worth considering adjusting the intensity of your workout periodically to alleviate these discomforting symptoms.
