Heartburn is that burning sensation in your chest, usually after meals. It happens when stomach acid flows back into the oesophagus, irritating its lining. While occasional heartburn is common, frequent episodes may be a sign of GERD (gastroesophageal reflux disease).
👉 Curious about how heartburn happens, and what triggers it? Read this first: 5 Causes of Heartburn You Must Know!
Here’s How You Can Ease the Discomfort
- Eat Smaller Meals
Large meals stretch your stomach and put pressure on the valve at the top, making it easier for acid to escape. Instead of 3 big meals a day, try 4 – 5 smaller meals spaced throughout the day, chewing food more thoroughly and eating slowly to avoid swallowing too much air, which increases pressure.
- Avoid Common Trigger Foods
Certain foods can worsen heartburn, such as spicy dishes (nasi lemak yum!), fatty or fried meals, citrus fruits and juices, chocolate and caffeine. Keep a food diary to record what you eat and when symptoms appear. This will help you spot your triggers more easily.
- Don’t Lie Down After Eating
Give your body enough time to digest after a meal. Wait at least 2–3 hours before lying down or going to bed to reduce the chances of acid moving upward. You can also take a light walk after eating to aid digestion.
- Sleep with Elevated Head & Shoulders
Gravity helps! Sleeping with your head and shoulders elevated (using extra pillows or a wedge pillow) prevents stomach acid from flowing back into the oesophagus at night.
- Maintain a Healthy Weight
Extra abdominal fat increases pressure on your stomach, increasing the risk of reflux. Even a small weight loss can help to improve overall digestion and energy level. Pair it with a balanced diet for overall good health.
- Quit Smoking & Limit Alcohol
Both nicotine and alcohol weaken the lower oesophageal sphincter (LES), making it easier for acid to escape into the oesophagus. Cutting it down can significantly reduce symptoms.
- Over-the-Counter Fast Relief Options
Sometimes, lifestyle changes aren’t enough – or you just need quick relief when symptoms strike. These remedies can provide a quick comfort:
💊 Gaviscon Peppermint Sachet – Neutralizes acid quickly with a refreshing peppermint flavour. Single-serve sachets make it perfect for travel or relief anytime, anywhere.
💊 Gaviscon Double Action– Neutralizes stomach acid and forms a protective barrier to stop it from rising into the oesophagus. Convenient chewable tablets for fast, on-the-go relief.
💊 Gaviscon Double Action Bottle – Works fast to neutralize acid and create a barrier against reflux. Ideal for soothing, long-lasting relief after meals or before bed.
✅ Key takeaway: Occasional heartburn is normal, but frequent or severe symptoms shouldn’t be brushed aside. With the right diet, lifestyle adjustments, and remedies, you can find relief and improve your quality of life.
