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Morning sickness may get all the attention, but anybody who has had pregnant heartburn or indigestion will tell you that these digestive disorders are not easy to deal with. Acid reflux, bloating, and general discomfort are all unpleasant. If you're suffering and want to relieve the burn, know that you're not alone. Heartburn and indigestion during pregnancy are usual. Of course, this does not imply you should have to go through unpleasant sensations every morning, noon, and night. So, what causes indigestion or heartburn during pregnancy, and what are the best ways to cope? Read these tips to help you get some sweet comfort.
Heartburn vs. indigestion during pregnancy
An unpleasant, burning feeling in the middle of the chest is called heartburn. It is not really in your heart; rather, it is produced by stomach acid rising into your oesophagus. Indigestion, on the other hand, refers to pain or discomfort after eating, such as an upset stomach.Can you avoid discomfort and indigestion during pregnancy?
While you may not be able to completely avoid heartburn and indigestion during pregnancy, you can certainly attempt to lessen pain and eliminate episodes by making a few dietary and lifestyle modifications. Here are some steps to follow:Consume in moderation
To begin with, doctors recommend eating slowly and spacing meals out so you have smaller and more regular servings rather than a few large ones.Instead of three substantial meals each day, eat smaller, more frequent meals. This method may keep your stomach from growing excessively full, reducing pressure on the lower esophageal sphincter and so lowering the risk of acid reflux. Eating every 2-3 hours might also help you maintain consistent energy levels throughout the day.
Avoid common food triggers
Try to avoid typical heartburn-causing meals and snacks. They include dishes that are spicy, greasy, or too acidic. (Unfortunately, this may require you to decrease your coffee consumption, which you should do anyway throughout pregnancy.)Consider including milk or yoghurt in your diet: Products made from dairy might lessen stomach acidity.
Say no to booze and smoking
Tobacco and alcohol are two prominent causes of heartburn that should be avoided—but there are even more compelling reasons to do so if you're pregnant.Do not eat before bedtime
Are you looking for pregnancy heartburn relief at night? For starters, allow yourself some time between your last meal and sleep. Purdie also suggests elevating your head, neck, and shoulders in bed, either with many bed pillows, a wedge pillow, or blocks placed under the bed. Research published in the Journal of Gastroenterology and Hepatology discovered that sleeping at an 8-inch inclination decreased esophageal acid exposure in individuals with heartburn.Importance of drinking fluids between meals
Hydration is important throughout pregnancy, but how and when you consume fluids are important. Drink fluids in between meals, rather than during them. This helps to minimise stomach distension, which may put extra strain on the oesophagus and worsen heartburn. Drink water or herbal teas between meals to keep hydrated while avoiding pain.Can you use Tums during pregnancy?
According to experts, antacids such as Tums are typically safe to consume while pregnant. Still, it is recommended to see your doctor before using any drugs. If over-the-counter treatments don't work, see your doctor about prescription possibilities.Pregnancy-safe foods
Incorporating pregnancy-safe meals may dramatically lower the chance of experiencing heartburn. Here are some possibilities that are commonly tolerated:- Muesl: It is high in fibre and soothing on the stomach, helping to absorb excess acid.
- Bananas: This alkaline fruit helps to neutralise stomach acid and makes an excellent snack.
- Ginger: Ginger is known for its anti-nausea effects, but it may also aid digestion and relieve heartburn.
- Yoghurt: It is high in probiotics, which promote gut health and may relieve stomach pain.
- Lean proteins: Proteins such as chicken or turkey, are simpler to digest and less prone to produce heartburn.
What heartburn drugs should be avoided when pregnant?
Aspirin-containing drugs are typically not advised during pregnancy, according to the doctors.Alternative natural remedies to cure indigestion:
There are some natural therapies that might help with heartburn and indigestion.- Chamomile Tea: It is known for its relaxing effects and may help to ease the digestive system.
- Aloe Vera Juice: A modest quantity of aloe vera juice may assist to soothe the stomach lining and prevent inflammation.
- Apple Cider Vinegar: While not for everyone, some people find comfort by combining a teaspoon of apple cider vinegar with water. Always check with your doctor before attempting this therapy.
- Fennel Seeds: Chewing fennel seeds after a meal might help digestion and prevent bloating.
Lifestyle changes to be made to cure heartburn during pregnancy
Certain lifestyle adjustments may dramatically reduce symptoms of heartburn and indigestion during pregnancy. Here are some useful techniques to consider:Wear loose-fitting clothes
Tight clothes may increase abdominal pressure and cause heartburn. Wearing loose, comfortable clothes helps your stomach to naturally expand after meals, which reduces the chance of acid reflux. Consider wearing maternity garments made of soft materials and flexible waistbands to give comfort and support without constraining your belly. This may significantly affect how you feel during the day.Elevate your head when sleeping
If you have evening heartburn, lifting your head while sleeping may help. Use additional cushions or a wedge pillow to elevate your upper body by 6 to 8 inches. This elevation prevents stomach acid from entering the oesophagus, providing for a better night's sleep.Practice mindful eating
Taking your time throughout meals will considerably improve digestion. Eating slowly enables your body to effectively metabolise food and sends signals to your brain that you're full, keeping you from overeating. Concentrate on eating your food completely and savouring each mouthful, which will increase your pleasure of meals.Manage stress levels
Stress may aggravate digestive problems, so finding techniques to handle stress is critical. Prenatal yoga, deep breathing techniques, and meditation may help you relax while also reducing the frequency and intensity of heartburn attacks. Regular physical exercise, such as walking or light stretching, might also help you feel better and manage stress.Stress may worsen heartburn and indigestion, so it's important to discover techniques to handle it. Consider the approaches listed below.
- Prenatal Yoga: Gentle yoga may help relieve stress and promote relaxation for both you and your baby.
- Deep Breathing Exercises: Spending a few minutes focussing on deep, soothing breaths may help alleviate anxiety and physical tension.
- Meditation: Mindfulness and meditation activities may enhance your general mental health and aid with stress-related digestive difficulties.
Be mindful of meal timing
Plan your meals to allow you enough digesting time before indulging in activities that involve bending or laying down. If you have a hectic schedule, try to set aside specified times for meals and snacks to ensure that your body has enough time to metabolise food correctly.Maintain proper posture
Maintaining proper posture may greatly minimise reflux. Here are a few tips:- Sit Up Straight: Whether you're eating or sitting at your computer, keep an upright posture to help digestion.
- Avoid Slouching: Slouching puts extra strain on the belly, making reflux more probable.
- Stand Tall: When standing, keep your shoulders back and your head in line with your spine.
Identifying potential triggers beyond food
While nutrition plays an important part in treating heartburn and indigestion, other non-food variables may also contribute to these symptoms. Identifying and managing these triggers might help you feel more comfortable while pregnant. Here are some important aspects to consider:Activities and Physical Positions
Certain physical activity or postures might worsen heartburn and indigestion. Be aware of how your everyday routine may affect your symptoms:- Physical Activity: High-impact workouts, bending over, or vigorous motions just after eating might cause pain. If you notice that specific activities exacerbate your symptoms, consider changing your routine or timing. For example, choose mild walks or prenatal exercises that are less likely to cause reflux.
- Body Positioning: After eating, try not to slouch or lie down quickly. Maintaining an upright posture, particularly during tasks that involve bending, may help avoid acid reflux. Consider maintaining proper posture throughout the day to aid digestion.
Environmental factors:
Your surroundings have a huge influence on your comfort levels and may lead to heartburn and indigestion.- Temperature and Humidity: Hot, humid situations may amplify sensations of discomfort. If you discover that specific weather conditions are affecting your symptoms, remain cool and hydrated.
- Air quality: Poor air quality, such as smoking or strong odours, may irritate the stomach and oesophagus. If possible, avoid smoking, strong fragrances, and cleaning agents that may cause discomfort.
- NoiseHigh noise levels or chaotic situations might raise stress, exacerbating digestive problems. Look for peaceful places to eat and rest whenever feasible.
Sleep environment:
Your sleep environment may also impact heartburn and indigestion, particularly if you encounter symptoms throughout the night.- Mattress Quality: A supportive mattress that maintains your body in a comfortable posture will assist to alleviate nocturnal pain. If your mattress is excessively soft or worn out, try getting a new one or adding extra pillows for support.
- Sleeping posture: Try sleeping on your left side, since this posture may help prevent acid reflux more than resting on your back or right.
When to Consult a Doctor about Pregnancy Heartburn & Indigestion?
If your symptoms change abruptly or you are unable to manage them with over-the-counter drugs, doctors recommend that you consult your doctor. Symptoms such as vomiting, weight loss, and black tarry stools should also necessitate a doctor's appointment. Consult your doctor about the best course of action for treatment if heartburn or indigestion are causing you discomfort during your pregnancy. And rest assured that most people's symptoms will go away once they give birth.FAQs on How to Find Relief for Indigestion and Heartburn During Pregnancy?
- How can I reduce acid reflux at night when pregnant?
Resist the impulse to lay down after eating. Elevate your head when sleeping. You may elevate the head of your bed a few inches or rest your head on supporting pillows. Consult your doctor about which medications are safe to use for heartburn during pregnancy. - How can I speed up my digestion during pregnancy?
Drinking water with lemon juice or apple cider vinegar before meals will enhance stomach acid and digestive enzyme synthesis, which helps raise tone in the lower esophageal sphincter, allowing food to pass more easily.
