New research shows that heartburn discomfort is on the rise in Ireland.
These unpleasant symptoms (burning pain in the chest and throat, unpleasant taste, bloating, feeling sick or bad breath) are occurring daily or at least twice a week for 30% of sufferers.
The research comes just in time for Heartburn Awareness Week which returns for its fourth year from 8th – 14th of October.
So, what are the biggest triggers?
Unsuprisingly, rich or spicy food was found to be the biggest culprit for half of suffers (49%).
However, stress was found to be the second biggest contributor to the condition, with 34% of those surveyed stating stress as a factor that can set off their heartburn.
Here are some key findings from the research:
Heartburn symptoms have doubled in frequency for sufferers since 2016
2 in 3 adults admit their diet is impacted when they are stressed
For 6 in 10 there is a definite link between stress and changes to their diet
Over a third of adults don’t always sit and take time to eat their meals
41% of those that don’t sit and consume their meals attribute this to lack of time
Sarah Doyle, stress management expert said: “The research highlights a continuing condition that affects over a third of adults in Ireland. Of those who suffer, a further 59% say that symptoms of heartburn are directly linked to stress. To help protect against heartburn, sufferers need to learn to manage stress levels and be mindful of what and how they eat during stressful times in their lives. Reducing stress levels can help protect and reduce the occurrence of heartburn.”
She also offered this advice to help reduce stress and in turn, the impact it has on our digestive system:
Relax
When feeling stressed or under pressure, breathing is something that can be affected and creates even more tension. Deep or rhythmic breathing is an effective way to promote a feeling of calm when feeling a little under pressure. If you are up against a deadline at work and feeling overwhelmed, take a few deep breaths to help manage your anxiety. It is important to take time out to relax and enjoy mealtimes as this can help reduce digestive symptoms of bloating, gas, stomach cramps and heartburn.
Diet
Food can be the last thing on your mind when going through a stressful period and you may find yourself eating at your desk, on the go or skipping meals altogether. Try not to miss meal times as delaying meals when you’re stressed will lead to energy crashes. Bananas are said to help combat stress as they are full of potassium. Other happy foods include avocados, aubergines, pineapples, tomatoes and walnuts. Stress can also result in poor dietary decisions - you may find yourself reaching for something convenient or comforting rather than nourishing. Eating the wrong food and over-eating can put too much stress on your body and trigger heartburn.
Plan ahead
When you know a stressful period is coming up then plan in advance to get meals and snacks ready, so you always have healthy food ready to be eaten. Creativity also activates the right side of your brain helping to distract from stressful thoughts and feelings. Using colourful, vibrant or decorative food in your meals is appealing not just to your tummy, but your eyes too!
Exercise
Exercise is one of the most powerful tools you can use to increase your happiness, energy levels and wellbeing and in turn decrease your stress. We use exercise to manage our weight and physical health, but rarely do we focus as much on the role exercise can play in transforming our mental well-being.
Get up from your desk and go for a twenty-minute walk during your lunch break. This not only aids digestion after meals but will have a great impact on your overall stress levels. Reduced stress levels and better digestion mean you are less likely to be affected by heartburn or acid reflux.
Sleep
Improving the quantity and quality of your sleep can be one of the most productive ways to decrease stress, while in turn helping to avoid the nasty symptoms of heartburn. Most people require getting somewhere between six to eight hours of sleep per night and to achieve this a good bed time routine and a little discipline is needed. A good tip to fall sleep is to ensure the bedroom is cool and dark and avoid looking at any mobile devices around 30-60 minutes before going to sleep – this helps the mind to begin the process of winding down.
