Stomach burns: how to reduce them and avoid medicines. Nutionist doctor: “Chew slowly and your body will thank you”
Stomach burns should not become a habit. Stress, fast meals and daily habits can aggravate acid reflux, but a few minutes of attention to how you eat can reduce discomfort and help digestion without drugs.
Stomach burns can be painful photo: Shuterstock
Almost half of adults are experiencing heartburn or indigestion more than once a month, according to a survey conducted in 2024 by British Medical Journal.
Acid reflux occurs when the stomach acid goes up to the esophagus, and if it becomes persistent it can lead to gastroesophageal reflux disease, often caused by the weakness of the muscles between the esophagus and the stomach.
Medications are not the only solution
For the rapid improvement of symptoms, many doctors prescribe proton pump inhibitors, such as omeprazole or lanesoprazole. They reduce the production of acid and allow the healing of any ulcers, but experts recommend their use only in the short term, because the sudden stop of the drug can aggravate the symptoms, writes Dailymail.
Deborah Grayson, a pharmacist with over 30 years of experience and nutritionist, explains that digestion begins before the first swallow, in mind.
“Our digestive system works optimally when we are relaxed, but stress activates the fight or running, slowing down”, she says.
Simple habits that help
The good news is that only a few minutes of preparation before the meal can make a significant difference. Grayson recommends paying attention to food, creating a calm environment, doing a short breathing exercise and including bitter leaves or bitter at the beginning of the table to stimulate digestive enzymes and bile production.
During the meal, it is important to chew each bite well and put the cutlery down between them to slow down. Proper chewing helps the stomach and digestive enzymes process the food easier and reduces the risk of bloating.
“Chew slowly and your body will thank you,” supports the nutritionist.
Certain foods, such as coffee, alcohol, chocolate, mint, tomatoes, citrus, fatty or very spicy foods and large portions, can aggravate the reflux.
In contrast, teas from chamomile, artichoke, fennel, nalba root or slippery elm can calm the stomach and support digestion.
Supplements, such as lecithin granules or digestive bitters, may be helpful, but should be discussed with a doctor or nutritionist before use.
The practice of conscious table not only helps digestion, but also mental condition. Slow chewing and attention to food reduces stress, bloating and supporting intestines.
