Heartburn can be hard to cope with, and while there are ways to soothe symptoms, this quick and easy routine could keep you away from taking tablets and work just as effectively.
Experiencing a burning feeling in your chest is typically put down to heartburn, which is caused by stomach acid travelling up towards the throat. Although, if it’s something you experience regularly, it could be a sign of gastro-oesophageal reflux disease, also known as GORD.
Medications such as antacids and alginates often work well to keep symptoms at bay, or even proton pump inhibitors prescribed by a GP. These should, however, be limited to use for a month or two, as your body can become reliant on them. Instead, a top pharmacist has recommended a simple 15-minute routine to try before taking the pills.
A pharmacist and nutritional therapist with over 30 years of experience, Deborah Grayson explained: “Everyone’s gut is different. If you have severe symptoms, persistent bloating or changes in bowel habits, get checked by a GP”, The Sun reports.
Stress and anxiety can be a huge trigger for heartburn, the pharmacist added. They further explained that it can be exacerbated by spicy food or from smoking as well as obesity and pregnancy.
She said: “Our digestive system is controlled by the parasympathetic nervous system – what we often call ‘rest and digest’. But when we are stressed, the sympathetic nervous system, or “fight or flight”, takes over and digestion slows down.”
Although, there are ways you can ease discomfort that are quite straightforward, and they don’t require expensive supplements or extreme diets. Just a few minutes of preparation before your meal can help your body digest food easier, and it only takes 15 minutes.
Known online as the Godmother of Pharmacology on TikTok, Deborah explains that it’s all in the brain, and creating a stress-free environment can help. She says: “Start by thinking about the food you are going to eat, from how it smells, how it tastes, and how it makes you feel.
“Even if you are eating ready-prepared meals, taking a moment to focus on your food can really help.” On top of that, you need to ensure you’ve created a calm environment, which can be tough if you’re eating on the go.
Deborah equally recommends a short breathing exercise, in which people should take five minutes doing “alternate nostril breathing” or any other relaxing breathing method.
She explains: “Place your right index finger over your right nostril and breathe in deeply. Swap over to close off your left nostril and breathe out.Then breathe in through the left nostril, swap and breathe out through the right, and continue in this loop for five minutes.”
As little as two minutes can be equally beneficial. As long as you’re clearing all distractions when you sit at the table to eat, allowing your body to ‘rest and digest’.
A big part of ensuring you’re digesting your food properly and avoiding heartburn is to not “inhale” your food. Deborah explains the importance of slowing down the entire process.
She said: “We live in a culture that prizes speed. We grab a sandwich on the go, eat at our desks, or scroll on our phones while we chew. But our digestive system thrives on calm attention. Even a few minutes of preparation can transform how your body handles food.
“By slowing down and focusing on your food, you help your body absorb nutrients more efficiently. It can also reduce bloating and support overall gut health.”
This story originally appeared on Express.co.uk
