Natural Heartburn Soothers

Heartburn. It hurts like crazy, robs you of sleep, and can be terrifying when mistaken for a heart attack. And it’s exacerbated by stress. This irksome condition has become epidemic: Half of all Americans experience the occasional bout, and 15 percent–that’s 43 million people–get it frequently enough to consult a doctor. In fact, heartburn is so common that the leading medications, Prilosec and other proton pump inhibitors (PPIs), are among the world’s most frequently prescribed drugs. The New York Times reported that last year, Prilosec (a.k.a. “the purple pill”) racked up U.S. sales of $4.6 billion–more than the profits for McDonald’s, Wendy’s, KFC, Taco Bell, and Pizza Hut combined!

PPIs do work better than other heartburn drugs, relieving symptoms in 90 percent of cases. But they have a troubling–and underpublicized–downside: They actually make heartburn worse after you stop taking them.

Here’s why: Heartburn happens when a ring of muscle that surrounds the base of the esophagus weakens or is overpowered by upward pressure from the abdomen, allowing acid to back up or “reflux” into the esophagus, explains Jana Nalbandian, an assistant professor of naturopathic medicine at Bastyr Center for Natural Health in Seattle. PPIs work by minimizing stomach acid, but they also increase gastrin, the enzyme that triggers acid production. Stop taking a PPI and you get “rebound hypersecretion,” which means that your stomach actually produces more acid than before. “PPIs are like a dam on a river,” says gastroenterologist Neil Stollman, an associate clinical professor of medicine at the University of California, San Francisco Medical Center. “The dam cuts the flow to a trickle. But remove the dam, and the river floods.” As a result, those who discontinue PPIs typically rush back to their doctors and beg for more; Stollman says his patients call Prilosec “purple crack.” To get off PPIs, users must wean themselves slowly over several weeks.

Fortunately, there’s another solution, one that targets prevention rather than controlling symptoms. Of course, it’s a bit more work because it requires a number of lifestyle changes rather than just popping a pill. “Heartburn prevention is a balancing act,” Nalbandian says.

Choose foods with care
Perhaps there’s a reason why the sales of PPIs have risen in tandem with the profits of several fast food chains. Compared with fruits, vegetables, and grains, fatty foods spend more time in the stomach generating acid. “That’s why pepperoni pizza is a classic heartburn trigger,” Stollman says. Acidic foods such as coffee, chili peppers, orange and tomato juice, and tomato sauce can also cause heartburn, as can drugs like tetracycline, aspirin, and ibuprofen, as well as iron and potassium supplements.

There are also several foods that seem to promote heartburn by weakening the muscle at the base of the esophagus. These include garlic, onions, and–say it ain’t so–chocolate. Some drugs can have this effect, too. Formulations you’ll want to avoid include estrogen, narcotics, and Valium, as well as certain antidepressants and asthma medications.

Eat elegantly
Beware the double whammy of stress and eating on the run, which tend to go hand in hand. Stress triggers both acid production and sensitivity to heartburn pain, while eating quickly encourages overeating and pushes acid up the esophagus. “Eat slowly, chew thoroughly, relax when you eat, and keep portion size moderate,” Stollman says.

Pop that gum
One heartburn soother may come as a surprise: Saliva. “Chemically, saliva is a base,” Nalbandian says. “It neutralizes refluxing acid and washes it back into the stomach.” Enter gum: A study at the VA Medical Center in Albuquerque showed that chewing gum after meals significantly reduced esophageal acid levels.

Take soothing herbs
Several herbs have long histories as heartburn remedies. After you eat, steep one to two teaspoons of chamomile, angelica, anise, caraway seeds, coriander, fennel, or a combination to make a soothing tea. Peppermint and spearmint, once considered reflux triggers, also appear to reduce heartburn. German researchers found that taking a capsule containing peppermint and caraway seed oils for four weeks reduced heartburn significantly more than taking a placebo.

Walk it off
Walking after meals helps too, by settling food and aiding digestion. We’re not talking about strenuous walking, which stalls digestion, leaving food in the stomach longer. A pleasant half-hour stroll is all it takes.

Rely on gravity
When you stand or sit, gravity helps keep stomach acid where it belongs. But when you lie down, you lose that benefit. “Lying down after meals and eating big bedtime snacks are prime risk factors for heartburn,” Nalbandian says. Make gravity your friend by putting several bricks under your mattress to tilt the head of your bed up at least 6 inches. Don’t rely on extra pillows; you’ll just end up bending your body at the waist, which increases upward pressure on your stomach.

Downsize yourself
A spare tire around your abdomen will press against the stomach, pushing acid upward. “Lose weight, and you’re less likely to suffer heartburn,” Stollman says. Tight clothes are another culprit, so don’t squeeze yourself into your Calvins before a big meal. If you do eat extravagantly, go ahead and loosen your belt. Pregnancy causes similar problems, especially during the third trimester. (The only fix: Wait a few months.)

Natural Solutions: Vibrant Health, Balanced Living offers its readers the latest news on health conditions, herbs and supplements, natural beauty products, healing foods and conscious living. Click here for a free sample issue.