Heartburn is more common than you might think. It usually manifests as a burning sensation behind the breastbone, acid reflux, or pressure in the upper abdomen. Heartburn is unpleasant, but often easy to treat. In this article, you will learn what causes heartburn, what the typical symptoms are, and how you can use simple strategies to restore your well-being.
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What is heartburn?
Heartburn is a symptom caused by stomach acid flowing back into the esophagus. Doctors refer to this as gastroesophageal reflux. The esophagus is a muscular tube that connects the mouth to the stomach. At the junction with the stomach is a sphincter muscle that normally prevents the acidic stomach contents from flowing back up.
If this closing mechanism no longer functions properly, for example due to pressure, relaxation or irritation, stomach acid can enter the esophagus. The result is a burning, often rising sensation that many people find extremely unpleasant.
Distinguishing between occasional and chronic heartburn
Not all heartburn is the same, which is why it is important to distinguish between occasional symptoms and chronic reflux disease.
Occasional heartburn affects many people. It occurs, for example, after a very fatty or heavy meal, a glass of wine in the evening, or a hastily eaten meal. Lying down for a long time after eating or certain movements can also cause stomach acid to enter the esophagus for a short time. In these cases, the burning sensation is usually temporary and can be easily controlled by making small changes to your daily routine.
Chronic heartburn, medically known as gastroesophageal reflux disease (GERD), occurs when the symptoms occur several times a week or recur over a longer period of time. In such cases, persistent irritation of the esophagus can occur, which can damage the mucous membrane in the long term. Less obvious symptoms such as a dry cough, hoarseness, or difficulty swallowing may also be related.
Anyone who regularly experiences these symptoms should seek medical advice. The earlier the cause is identified, the better it can be treated with targeted measures.
Heartburn causes: Why does it burn?
The causes of heartburn are varied and range from diet and lifestyle to physical factors. In most cases, several aspects come together.
Diet: What we eat affects how we feel
Diet plays a central role. Some foods promote the formation of stomach acid or weaken the sphincter between the stomach and the esophagus. These include:
- Fatty and hard-to-digest foods stay in the stomach longer and increase pressure.
- Spicy spices, acidic foods (e.g., tomatoes, citrus fruits) and very sweet foods can further irritate the mucous membrane.
- Alcohol, coffee, and carbonated drinks have a muscle-relaxing effect. This means that they also relax the lower esophageal sphincter, which facilitates the reflux of acid.
- Large portions or eating quickly overload the digestive system and often lead to reflux.
Lifestyle: Small habits with a big impact
It is not only certain foods that can cause heartburn; our lifestyle also plays an important role. Often, it is everyday habits that put additional strain on the stomach without us immediately recognizing the connection.
Constant stress, for example, not only messes with your head, but also with your digestion. Acid production increases while the stomach works more slowly. This combination can promote heartburn.
Smoking also weakens the sphincter muscle between the stomach and esophagus, making it easier for stomach acid to rise.
Another factor that is often underestimated is tight clothing, especially around the abdomen, which can put additional pressure on the stomach, particularly after eating.
Another important factor is body weight. Excess belly fat in particular increases pressure in the abdominal cavity, which facilitates the reflux of stomach acid. Even moderate weight loss can help alleviate the symptoms. This does not require strict diets or radical changes.
Physical causes: When there is more to it
Some triggers of heartburn cannot be explained by diet or lifestyle. Instead, physical or hormonal changes that promote the reflux of stomach acid are sometimes behind it.
A common cause is a condition known as a hiatal hernia. This occurs when part of the stomach slides up through the diaphragm into the chest cavity. This can cause the sphincter muscle between the esophagus and stomach to become unbalanced, allowing stomach acid to enter the esophagus more easily.
Heartburn is also common during pregnancy. Hormonal changes cause the tissue to relax, while the growing belly puts additional pressure on the stomach. Many pregnant women complain of increased symptoms, especially in the last trimester.
In addition, certain medications can also promote heartburn, including painkillers such as NSAIDs, some blood pressure medications, and sedatives. They can either impair the sphincter muscle or irritate the stomach lining.
Reflux symptoms
Heartburn does not manifest itself in the same way in all people, nor does it always immediately present as a typical burning sensation behind the breastbone.
The symptoms can vary greatly depending on how severe the reflux is, how long it lasts, and which areas of the body are affected.
Typical symptoms
One of the most common signs is the classic burning sensation behind the breastbone, which often occurs after eating and can rise up into the throat or even into the throat. This burning sensation is usually most noticeable when bending over or lying down.
Acid reflux is also one of the typical symptoms. This is when stomach contents come back up into the mouth, sometimes accompanied by a bitter or sour taste.
Many sufferers also report a feeling of fullness or pressure in the upper abdomen, especially after large or fatty meals. The stomach feels overloaded or “congested,” which can further promote reflux.
Less well-known but relevant symptoms
In addition to the classic symptoms, there are also symptoms that are not immediately associated with heartburn and are therefore easily overlooked.
- A dry cough, especially at night or in the early morning, can be caused by rising stomach acid that irritates the airways.
- Hoarseness or frequent throat clearing are further signs. They occur when the mucous membrane in the larynx area is irritated by reflux.
- Some people have difficulty swallowing or feel that something is “stuck” in their throat. This can also be a consequence of persistent reflux.
- Tooth damage or bad breath can occur if stomach acid regularly enters the mouth and attacks the tooth enamel.
Although these symptoms are less well known, they should be taken seriously, especially if they occur over a long period of time or worsen.
Symptoms at night
Heartburn is often particularly unpleasant at night. When lying down, there is no gravity to help keep stomach acid in the stomach. This can make reflux more likely, even with smaller meals. Many sufferers report a burning sensation in the chest, coughing fits or disturbed sleep accompanied by a sour taste or the urge to clear their throat.
Simply raising the upper body slightly, avoiding heavy meals in the evening and not eating anything for at least two to three hours before going to bed can help.
What helps against heartburn?
If heartburn only occurs occasionally, the symptoms can often be alleviated with a few simple measures. It is important to identify your own triggers and gradually find out what is good for your stomach and what tends to upset it.
Emergency measures: What can help immediately for heartburn
For occasional symptoms, you don't need to reach for medication right away. Often, small adjustments in your daily routine are enough to provide relief for your stomach:
- Smaller, lighter meals are often easier to digest than large portions. Eating throughout the day relieves the digestive system and prevents feelings of fullness.
- Sitting upright after eating helps prevent stomach acid from flowing back up. Ideally, you should stay active or in an upright position for at least 30 minutes before lying down.
- Chewing gum stimulates saliva production. Saliva is alkaline and can neutralize the acid rising in the esophagus.
- Baking soda or healing clay are also considered proven home remedies. They can help bind stomach acid in the short term. However, they should not be taken regularly without consulting a healthcare professional.
Long-term strategies: relieve symptoms sustainably
Those who suffer from heartburn on a regular basis will benefit from a holistic approach to nutrition and lifestyle. Conscious habits can often achieve a lot.
- Eat consciously: Not everyone reacts the same way. A food diary can help identify individual triggers. For some people, these may be spicy foods or fatty meals, while for others they may be acidic drinks.
- Start the day with something gentle on the stomach: A light breakfast with mild ingredients can be easier to digest than a quick coffee on an empty stomach. Warm porridge with banana and plant-based milk is a good option.
- Avoid eating late: Ideally, your last meal should be two to three hours before bedtime. This allows enough time for digestion.
- Reduce stress: Relaxation techniques, regular exercise, or short breaks during the day can help your body and digestive system to relax.
- Elevate your upper body slightly at night: A special wedge pillow or a raised headboard can prevent stomach acid from flowing back when lying down.
- Regulate your weight carefully: If you are overweight, even moderate weight loss can significantly reduce symptoms.
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Medical treatment for heartburn
If the symptoms occur regularly or are particularly severe, it is important to take a closer look. In such cases, gastroesophageal reflux disease (GERD) may be present, which is a chronic reflux of stomach acid that can damage the lining of the esophagus over time.
Doctors can find out whether further treatment is necessary by asking specific questions, possibly supplemented by a gastroscopy. Various drug therapies are available:
- Antacids work in the short term by neutralizing stomach acid. They are particularly suitable for occasional symptoms.
- H2 blockers reduce acid production in the stomach and provide longer-lasting relief.
- Proton pump inhibitors (PPIs) are considered particularly effective for chronic heartburn. However, they should only be taken in consultation with a doctor and not continuously without supervision.
Anyone who suffers from frequent or persistent heartburn should not take the symptoms lightly. Early clarification by a doctor helps to prevent possible complications and initiate appropriate treatment.
Conclusion: Small steps to greater well-being
Heartburn can have many different causes, ranging from certain foods to stress and physical changes. Often, a little attention and small adjustments to your daily routine can go a long way.
If you know your own triggers, listen to your body regularly, and consciously take time for stomach-friendly meals and relaxation, you can usually alleviate the symptoms significantly.
And if the symptoms occur more frequently or are particularly severe, it is advisable to seek medical advice. This will allow you to take early countermeasures and do something good for your body in the long term.
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Frequently asked questions
What are the causes of my constant heartburn?
Constant heartburn can have various causes. These range from chronic reflux disease and a weakening of the sphincter muscle between the stomach and esophagus to persistent pressure in the abdomen, for example due to obesity or tight clothing. Certain medications or a permanently unhealthy diet can also play a role.
What can trigger heartburn?
Common triggers include fatty or spicy foods, alcohol, coffee, large portions, or eating late in the evening. However, stress, smoking, tight clothing, or physical causes such as a hiatal hernia or pregnancy can also contribute to heartburn.
How can I get rid of heartburn?
In many cases, it helps to change your diet, eat smaller and lighter meals, and avoid known irritants. Stress reduction, sitting upright after eating, and raising the head of your bed can also alleviate symptoms. If you experience frequent or severe heartburn, you should seek medical advice.
