“What Makes Heartburn Worse/Better?”

 

WHAT'S OK TO EAT, WHAT'S NOT? That burning discomfort in your chest or throat may have nothing to do with your heart. It can happen when stomach acid backs up, or refluxes, and irritates your esophagus, the tube that connects your mouth and stomach. Certain foods can trigger it, but they're not the same for everyone. So, when it comes to eating, what will help you avoid heartburn?

EATING TOO MUCH: The first thing to think about isn't any specific food: It's the amount you eat at one time. This is one case where bigger isn't better. No matter what food you're eating, how good it looks, or how much you like it, a stuffed stomach makes heartburn more likely. Try using smaller plates to help you trim your portions.

SLOW DOWN: Shoveling food into your face is also a no-no. The three Gs -- grab, gulp, and go -- don't lead to good digestion, and they can make heartburn symptoms more likely, says Leslie Bonci, a registered dietitian and director of sports nutrition at the University of Pittsburgh Medical Center. Take your time and enjoy your meals.

FATTY FOODS: High-fat foods tend to stay in your stomach longer. And the longer they're there, the more likely there will be discomfort, say Bonci and Elaine Magee, a registered dietitian and author of Tell Me What to Eat If I Have Acid Reflux. Big servings of those high-fat foods -- like a lot of fried chicken, chips, or wings -- are a double whammy.

CUT BACK ON FATS IN PREP: You might be able to bake, broil, grill, or roast your favorite foods instead of frying them. Trim the fat off of meat and poultry and cut the skin off chicken. Tweaks like these might be enough to tame your heartburn.

HIGH-ACID FOODS: Tomatoes (including foods like salsa and marinara sauce) and citrus fruits (such as oranges, grapefruits, and lemons) can trigger heartburn, especially if you eat them by themselves, on an empty stomach. Vinegar is another acid, and it's a common ingredient in salad dressings and other dishes.

EXPLORE YOUR OPTIONS: Try other fruits and vegetables with less acid to give your tummy a break. Or limit your portion size of acidic foods and offset them with something else. For instance, use less tomato sauce on your pasta and have a little meat or extra veggies at the same time. Experiment to find your comfort zone.

WATCH WHAT YOU DRINK, TOO: Certain beverages can make heartburn more likely. Drinks with caffeine (that's decaf coffee, too) boost acid in the stomach. Alcohol can relax the valve between your esophagus and stomach, letting acid escape more easily. And carbonation from fizzy drinks can bloat your stomach, which may lead to heartburn. Tomato and citrus juices have acid, too.

BETTER BEVERAGES: Choose drinks without bubbles and caffeine, such as herbal teas, milk, and plain water. If you must have that coffee, cola, or bloody mary, drinking a smaller size will help.

CHOCOLATE: Sorry, it has caffeine. If you can't bear life without chocolate, see if cutting back does the trick. Maybe you can eat only a bite or two, or just on special occasions. Also consider what other heartburn triggers may be at play. Eating chocolate for dessert at the end of a fatty feast, or by itself on an empty stomach, probably aren't good ideas.

FOODS WITH A KICK: It's not really surprising that the heat from peppery foods and hot sauces can scorch you from the inside. But did you know that peppermint could be a problem? Although it's cool, not fiery, it may relax that gateway valve, leading to heartburn. Flavorful, pungent garlic and onions -- especially raw -- can also be culprits.

DIAL DOWN ON THE HEAT: You aren't necessarily headed for a lifetime of bland foods. Easing up a bit on the spiciness could make a difference. You don't have to drown your wings in hot sauce, for example. Maybe go with two alarms for your chili instead of four. Look for other ways to flavor foods that don't require burning your tongue.

TRACK YOUR TRIGGERS: Everyone's different. You might be OK with a mildly spicy meal unless it has tomatoes. You may be able to drink a small cup of coffee as long as you don't gulp it down without food. Make notes or keep a diary to help you pinpoint what you can handle and what leads to heartburn.

CHEW GUM: After a meal, chewing gum keeps your mouth making saliva. The extra liquid helps neutralize acid and spurs your stomach to empty its contents into your small intestine faster -- basically, moving your food down the line before heartburn gets a chance to set in. Choose a flavor other than peppermint or mint to keep that barrier valve closed.

HEALTHY HABITS: Don't lie down right after a meal; allow 3 hours between dinner and bedtime. Smoking and carrying extra pounds may also raise your chance of heartburn. Everyone gets it now and then, but you should talk to your doctor if it happens to you a lot. Heartburn could be a symptom of digestive problems.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on December 20, 2020

SOURCES:

American Academy of Family Physicians.

American College of Gastroenterology.

American College of Gastroenterology's Consumer Health Guides.

Bonnie Taub-Dix, registered dietitian; spokeswoman, American Dietetic Association; nutritionist, New York City and Woodmere, NY.

Cleveland Clinic.

Daniel Mausner, MD, section head of gastroenterology, Mercy Medical Center, Rockville Centre, NY.

Deepa A. Vasudevan, MD, assistant professor of family medicine, University of Texas Medical School, Houston.

DeVault, K. and Castell, D. American Journal of Gastroenterology, 2005.

Elaine Magee, registered dietitian; author, Tell Me What To Eat If I Have Acid Reflux.

Leslie Bonci, registered dietitian; director of sports nutrition, University of Pittsburgh Medical Center.

National Digestive Diseases Information Clearinghouse.

Pettit, M. Pharmacy World and Science, December 2005.

Robynne Chutkan, MD, founder, Digestive Center for Women, Chevy Chase, Md.; gastroenterologist, Georgetown Hospital, Washington, D.C.

Shekhar Challa, MD, president, Kansas Medical Clinic; author, Spurn the Burn, Treat the Heat.

Talley, N. and Vakil, N. American Journal of Gastroenterology, October 2005.

University of Maryland Medical Center.

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“14 Foods That Make You Look Older!”

Your diet may be aging you beyond your years! Here's how to diminish the damage.

AGE-ACCELERATING FOODS: There's a reason why your skin feels a little off after a series of holiday parties, BBQs, or mojito-filled beach days: "What you eat affects your skin—for better or worse," says Ariel Ostad, MD, fellow of the American Academy of Dermatology. While a few indulgences won't age you overnight, a continuously poor diet can accelerate the aging process of your skin (and teeth) over time. Here are 14 foods to consume in moderation in order to look as young as you feel.

SWEETS: Sugar overload may kick-start a process called glycation. The theory: When you eat more sugar than your cells can process, the excess sugar molecules combine with proteins, creating "advanced glycation end products" (appropriately referred to as "AGES"), explains Dr. Ostad. Ultimately, AGES may damage your skin's collagen (the protein that keeps skin firm and youthful). Unsurprisingly, too much sweet stuff is also bad for your smile. "Sugar sticks to your teeth, encouraging bacteria, decay, and discoloration," says Brian Kantor, a cosmetic dentist who practices in New York City. If you treat yourself to something sweet, swish water around your mouth afterward to remove any buildup.

ALCOHOL: A healthy liver means healthy skin. "When your liver is functioning well, toxins that could potentially affect the skin are expelled naturally through your body," says Dr. Ostad. "But if toxins build up in your liver, and aren't broken down properly, your skin can develop a variety of issues, like acne, sallowness, and wrinkles." Drinking can also trigger Rosacea outbreaks. To top it off, alcohol is dehydrating and bad for your sleep, which was associated with accelerated aging in a Case Western Reserve University study. "Inadequate sleep is linked to wrinkles, uneven pigmentation, and reduced skin elasticity," says Dr. Ostad.

WHITE WINE: White wine falls into its own category because of its surprising dental damage. While a glass of red will give you instant "wine mouth," the acid in white wine damages your enamel and makes your teeth more prone to longer-lasting stains. So if you always end your day with a glass of chardonnay, your teeth may be more vulnerable to those coffee stains the next morning. Here's what not to do: brush your teeth immediately after drinking (same goes for any acidic drink). Brushing already acidic teeth can further the erosion of your enamel. "You need to give your teeth time to remineralize after being bathed in an acidic beverage," says Maureen McAndrew, clinical professor at the New York University School of Dentistry. "I'd wait an hour after drinking before lifting a toothbrush."

CHARRED MEAT: That black char on your burger? It may contain pro-inflammatory hydrocarbons, which could present a problem since inflammation breaks down the collagen in your skin, explains Dr. Ostad. You don't necessarily need to banish BBQ from your vocab, but at least make sure you scrape off the black stuff, and clean the grill afterward so you don't contaminate your next meal.

SALTY FOODS: You might not cook with salt, but that doesn't guarantee your intake is low. "Many canned foods are preserved with sodium, which can make you retain water and cause a 'puffy' look," says Ranella Hirsch, MD, former president of the American Society of Cosmetic Dermatology & Aesthetic Surgery, and dermatologist practicing in Massachusetts. If you need a quick fix, combat fluid retention with a moisturizer that contains caffeine (it's known for reducing puffiness when applied topically).

PROCESSED MEATS: Think: Deli meat, sausage, and bacon. "Many of these meats have sulfites and other preservatives, which can trigger inflammation in the skin, and accelerate the appearance of aging," says Dr. Ostad. They also tend to be high in salt, which can make you look puffy. (Not to mention, processed red meats have been linked to heart disease.) Try swapping the deli meat on your sandwich for chicken or turkey. If you can't say goodbye for good, use less meat, and load up on veggies.

SPICY FOOD: Spicy food aggravates rosacea-prone skin, but it can also do damage during menopause. "It's believed that the blood vessels in the skin are more reactive then," says Dr. Ostad. Since spicy food dilates your blood vessels, menopausal women may find their skin looking blotchy and less youthful during this time. Don't worry about indulging in the occasional spicy curry, but regular flare-ups could lead to spider veins, puffiness, and/or permanent redness, says Dr. Ostad. Order your food mild when possible.

RED MEAT: "Fatty meat generates free radicals," says Dr. Ostad. Free radicals are in search of missing electrons, they snag electrons from healthy cells, damaging them in the process. This damage ultimately affects your skin's ability to protect itself and generate collagen. While it's fine to eat a burger here and there, don't make it a daily habit. "You're better off with leaner meats, like a turkey burger or chicken," says Dr. Ostad. And remember to load up on antioxidants, both in your fridge and in your beauty bag: "Antioxidant-rich foods and serums help combat age-promoting free radicals," says Dr. Ostad. Look for serums that have vitamin C (also known as ascorbic acid).

ENERGY DRINKS: Energy drinks may make you feel like you have the pep of a kid, but they have a not-so-youthful effect on your teeth. In fact, teeth exposed to energy drinks were stripped of more enamel than sports drinks, according to a General Dentistry study. Energy drinks were also found to be more acidic—no coincidence there. (Remember: Acidity makes your teeth more vulnerable to stains.) If you really need your energy drink fix, sip from a straw: "The less contact with your teeth, the better," says Kantor.

LEMONADE: All citrus wears away your enamel, but lemons may be the worst of the worst: lemon juice created the most dental damage, compared to orange and grapefruit juice, in a General Dentistry study. "Add the sugar in lemonade to the equation, and you have enamel wear from the acid, plus plaque buildup from the sugar, creating stains and decay," says Kantor. As with energy drinks, sip from a straw if you must.

ANYTHING CAFFEINATED: "Caffeine is like any other diuretic; it can make you excrete fluid, and deplete your body of moisture," says Dr. Hirsch. And yes, that includes your skin: "Anything dehydrating can dehydrate your skin, making it look dull and aged." Good News: It's simple to combat the consequences of one too many cups of coffee. "Moisturizer, hands down, is the easiest way to look younger instantly," says Dr. Hirsch. Try one that has hyaluronic acid, a super-moisturizing ingredient that holds 1,000 times its weight in water.

TRANS FATS: In case the risk of heart disease isn't enough to make you swear off trans fats for good, they may also be bad for your skin. "Trans fats promote inflammation," says Dr. Ostad. (Inflammation is also bad news for your collagen.) Plus, the unhealthy fats may make you more vulnerable to UV damage, which is the number-one cause of aging, according to a preliminary mouse study published in Lipids. Don't be fooled by a label that says "0g trans fat," as it can still contain under 0.5g of the artificial fat. Make sure to avoid products that list a partially hydrogenated oil on the ingredient label, too.

COFFEE: Caffeine isn't the only reason drinking coffee can age you beyond your years—coffee is hard on your teeth. "Acidic beverages can create microscopic pores on the surface of the enamel, causing erosion overtime," says McAndrew. Not ready to give up your java? (You shouldn't: Research shows drinking coffee has several health benefits, including a possible link between coffee/caffeine and a reduced risk of skin cancer.) Just follow with a glass of water: "Water has a neutral pH, which washes away the acid," says McAndrew. "Sugar-free gum can also reduce discoloration, since it boosts your saliva production, and saliva remineralizes your teeth." (Remineralization helps protect your enamel.)

BLACK TEA: Thanks to the high tannin content, tea drinkers don't get off stain-free, either. Good news, though: a new study published in the International Journal of Dental Hygiene found that the casein in milk reduced tea-induced tooth stains. Make tea au lait your go-to, and pass on the lemon: Much like the acid in coffee, citric acid makes your enamel more porous, and thus more susceptible to stains, says McAndrew.

By Kiera Aaron (Healthy Living Magazine)

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)