Catherine Tanaka
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women with heartburn

Heartburn – Natural Strategies to Relieve Symptoms

In the hustle and bustle of everyday life, the last thing we need is the discomfort and inconvenience of heartburn. Unfortunately, this common condition affects a significant number of individuals, with nearly half of North American adults experiencing it at least once a month. If you’re tired of battling heartburn and looking for effective solutions that fit seamlessly into your busy schedule, read on.

Understanding Heartburn:

Before we dive into the natural strategies to alleviate heartburn, let’s briefly explore why it happens in the first place. Stomach acid, an essential component of digestion, helps break down food and protect against harmful bacteria. Normally, a valve in the esophagus prevents acid from reaching this sensitive area. However, when this valve malfunctions or weakens, stomach acid can flow back up, leading to irritation, inflammation, and the characteristic symptoms of heartburn.

Tip #1 – Foods to eat (and avoid): Identifying trigger foods is a crucial step in managing heartburn. While these triggers may vary from person to person, common culprits include onions, garlic, chocolate, citrus fruits, tomatoes, mint, spicy and greasy foods, coffee, carbonated drinks, and alcohol. If you notice a connection between certain foods and your heartburn symptoms, consider reducing or eliminating them from your diet.

Tip #2 – How and when to eat: Adopting mindful eating tactics, you can mitigate discomfort and promote healthy digestion. Begin by eating slowly, savoring each bite and using meal times as an opportunity to release stress. Chew your food thoroughly to ease the burden on your digestive system. Avoid consuming overly large meals and be mindful of your timing. Refrain from lying down with a full stomach by scheduling your dinner or snack at least 2-3 hours before bedtime. By following these simple guidelines, you give your body ample time to digest and reduce the risk of acid reflux.

Tip #3 – Lifestyle techniques: Certain lifestyle habits can either exacerbate or alleviate heartburn symptoms. Vigorous physical activity can sometimes worsen heartburn. Engaging in low-intensity exercises like walking or cycling, which are less likely to trigger symptoms. Elevate your head slightly with extra pillows while sleeping. This position helps keep stomach acid away from the esophagus, reducing the likelihood of reflux. Another intriguing technique is sleeping on your left side, as the valve preventing acid leakage is located on the right side of the stomach.


By being mindful of your food choices, incorporating more vegetables, adopting healthy eating habits, and considering lifestyle adjustments like low-intensity exercise and sleeping positions, you can find relief from heartburn naturally. Remember to consult a doctor if symptoms persist or worsen.

About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.