Pregnancy is a beautiful and transformative journey in a woman's life. Despite its challenges, such as back pain, fatigue, excessive sweating, skin itching, foot swelling, sleep disturbances, and frequent restroom visits, women willingly embrace these experiences for their baby’s well-being. Among these challenges, heartburn is a common yet bothersome issue. This article delves into why heartburn occurs during pregnancy and offers effective remedies to manage it.
What is Heartburn?
Heartburn occurs when the lower esophageal sphincter (LES) fails to close properly after passing food to the stomach. This allows stomach acid to reflux into the esophagus, causing a burning sensation in the chest.
Why Does Heartburn Affect Pregnant Women More?
- Hormonal Changes: The hormone relaxin slows digestion, leading to longer food retention in the stomach, which increases acid production.
- Baby’s Growth: As the baby grows, it exerts pressure on the stomach and LES, triggering acid reflux.
Tips to Manage Heartburn During Pregnancy
1. Opt for Smaller, Frequent Meals
During pregnancy, the stomach expands to accommodate the growing baby, leaving less room for food. Eating smaller, more frequent meals improves digestion and reduces the likelihood of heartburn. Avoid the misconception that you need to "eat for two." Focus on a balanced and nutritious diet instead. Overeating can lead to weight gain, heartburn, and acidity issues, which may pose risks to both mother and baby.
2. Avoid Trigger Foods
Certain foods exacerbate heartburn. Avoid or minimize:
- Citrus fruits like oranges and lemons
- Tomatoes
- Spicy, greasy, and fried foods
- Chocolates
- Caffeinated and carbonated drinks
- Alcohol
Trigger foods vary for each woman, so track and avoid your personal triggers. Women must be aware of what they eat during the pregnancy, which could result in heartburn in this case, and completely avoid such foods. Eating food that creates more heat in the body may lead to spontaneous abortion, and then you land up having medical abortion.
3. Increase Fluid Intake
Liquids pass through the digestive system more easily than solids. Include protein shakes, smoothies, yogurt, soups, and milkshakes in your diet. Ensure proper hydration by drinking 2–3 liters of water daily to reduce acid reflux and prevent dehydration.
4. Chew Thoroughly and Eat Slowly
Chewing food thoroughly aids digestion, reducing the chances of acid reflux.
Natural Remedies for Heartburn Relief
- Almonds: Chew a few almonds daily to neutralize stomach acid and alleviate heartburn.
- Aloe Vera Juice: Consume Aloe Vera juice recommended for ingestion to soothe the stomach and reduce inflammation.
- Apples: Eating an apple helps neutralize stomach acid and prevents heartburn.
- Baking Soda: Mix ½ teaspoon of baking soda in water and drink to relieve acidity. Use sparingly.
- Chewing Gum: Sugar-free gum increases saliva production, which neutralizes stomach acid.
- Turmeric: Add turmeric to meals for its digestive and antiseptic properties.
- Potato Juice: Mix potato juice with cold water to balance stomach acid levels.
- Water: Stay hydrated to flush out toxins and reduce acid reflux.
Foods and Habits to Avoid
- Alcohol and Smoking: Harmful to both mother and baby and aggravate acid reflux.
- Citrus Fruits: Can increase acidity.
- Chocolates and Caffeinated Drinks: Trigger acid reflux.
- Carbonated Beverages: Cause bloating and heartburn.
By following these practical tips and remedies, pregnant women can effectively manage heartburn and enjoy a healthier pregnancy journey. Remember, a healthy mom leads to a healthy baby!