Heartburn can make your chest feel like it is on fire. Symptoms include a burning sensation, chest tightness and a feeling of warmth sweeping your throat. Because the symptoms can mimic a heart attack if the pain is intense doctors advise that you visit your doctor or an emergency room immediately.

Heartburn is really just a teaspoon or two of stomach juice back washing up from your stomach and into your oesophagus – the tube that carries food from your mouth to your stomach. This teaspoon of stomach juice contains hydrochloric acid and this acid can burn the tender lining of your oesophagus. Acid reflux – as it is also known – can cause deep ulcers, lead to narrowing or obstruction of the oesophagus and cause bleeding. For millions of people heart burn is an unwelcome experience and sales of antiacids to help them cope increase every year.

 

Women are just as prone to heartburn as men and if you’re pregnant the odds can be as high as 1 in 2 that you will experience acid reflux by your third trimester. Pregnancy increases your risk of heart burn because higher hormone levels relax the muscle that is supposed to keep stomach acid where it belongs, while your growing baby presses upwards on your stomach.

 

If you aren’t pregnant, heartburn can be caused by your own diet and lifestyle habits. A fatty diet, too much alcohol, smoking and even mints and chocolates can weaken the muscle that controls the opening between your stomach and oesophagus, called the esophageal spincture. Being overweight – especially around the middle – and wearing tight clothing can also make this muscle work less efficiently.

 

Experts also believe that meal times and meal size play a part. If you eat a large meal quickly and then lie down you are asking for a trouble. A full stomach puts pressure on the oesophageal spincture and lying flat makes it easy for acid to flow backward. Other causes include straining while coughing, constipation, aspirin and certain prescription drugs.

 

If you are in a lot of pain and need quick relief a chewable or liquid antacid will do the trick but I don’t recommend long term use of antiacids because they don’t treat the underlying cause which is most likely to be your diet and lifestyle habits.  There is a natural alkalising supplement (containing sodium bicarbonate) rather than a conventional antacid that I use in the clinic which is called Bio-carbonate (see the Resources Page) but it is still better to address the cause in order to get long term relief.

 

Natural ways to soothe the pain

 

Choose foods carefully: Certain foods and drinks can make reflux worse and so they should be avoided. Foods that irritate the oesophagus and make the burning sensation worse include chocolate, peppermint, spearmint, foods rich in saturated and transfats and coffee, both decaffeinated and regular. Citrus juices and fruits, tomatoes, tomato juice, spicy dishes and onions are healthy foods but for some people can also aggravate the problem so they should be eaten with caution.

 

Eat early: Sitting down to dinner at least three hours before you go to bed will ensure that your stomach isn’t full when you go to sleep. When you lie down stomach acid flows more easily into your oesophagus but if your stomach is empty there is less acid there.

 

Eat little and often: Eat five or six meals and snacks a day instead of three big ones. There is less pressure to cause reflux this way.

 

Lose excess weight: Even losing just a few pounds can significantly alleviate heart burn because the extra weight around the middle squeezes the oesophagus and stops it tightening as it should which makes reflux worse.

 

Quit smoking and cut down on alcohol: If you haven’t already, quit smoking because smoking is a well known cause of acid reflux. Alcohol can also make the spincture muscle work inefficiently and irritate the oesophagus. One of the first things your doctor may advise you to do if you suffer from heartburn is cut down or eliminate alcohol completely.

 

Loosen your belt: Tight belts, waistbands or girdles can increase the pressure on the abdomen and make reflux worse.

 

Lie on your left: Studies show that if you must lie down after a meal it is better to lie down on your left side. Experts speculate that this is because lying on the right side puts the junction of the stomach and oesophagus lower than the gastric pool in the stomach so it is easier for acid to seep into the oesophagus.

 

Organic milk: Another common natural remedy to relieve heartburn is milk. The basic nature of milk counteracts the acid and coats the oesophagus to bring natural relief straight from your fridge.

 

Ginger tea: Try herbal teas, like ginger tea, that soothe and aid digestion.

 

Papaya: This contains papain, an enzyme that can naturally soothe your stomach.

 

Review your medication: If you are taking aspirin, prescription medication for asthma or heart conditions these can all cause heart burn. Talk to your doctor about other options available.

Few of us can escape the symptoms of mild jet lag twice a year when the clocks go either forward in March or back in October for one hour. Studies suggest that it takes people several days to fully readjust their body clock and sleep schedule after the time change.

Researchers report that adapting to the spring time change is more difficult than facing the end of Daylight Saving Time in October, which lengthens the day rather than shortening it. Every year the movement against daylight saving time gathers momentum claiming that putting the clock forward in March increases the risks of accidents on the roads but at present there are no signs to change the situation.

 

The following tips can help you beat fatigue and sleepless nights when the clocks change:

 

• Begin to re-jig your sleeping routine a few days before the time change by going to bed earlier for a March clock change and later for an October change. You could start by going to bed 15 minutes earlier or later and then the next night 30 minutes and so on.
• Get at least 15 minutes exposure to sunlight, without glasses on, first thing in the morning. The bright sunlight (or any bright light) tells your body’s natural biological clock that its time to wake up, and that same clock will then be set to tell your body its time to go to sleep about 14 to 16 hours later. 
• Reorganise your mealtime schedule by eating dinner earlier or later.
• Be careful when operating machinery or driving on the day of the time change.
• Avoid turning to caffeine to wake you up in the morning and alcohol at night to help you sleep. Eat properly, drink lots of water and remain physically active.
• Don’t nap after 3 pm.

With more centenarians than anywhere else on the planet, five times less heart disease and half the cancer rates of the West, the inhabitants of the Japanese Island of Okinawa are clearly getting something right. Their secret? A healthy diet with seven servings of fruit and vegetables, lots of whole grains, oily fish and soya and few animal, milk and dairy products as well as practising traditional dance and karate and regular walking and gardening. People pray each day, have a strong sense of community and shake off stress easily.