Heartburn (which has nothing to do with your heart and is explained in detail here) is one of pregnancy’s many uncomfortable side effects, and it is extremely common among expecting mothers. Even if you’ve never had heartburn before, you’re likely to experience it during your pregnancy for a number of reasons. First, as the hormone levels in your body change, the muscles that control the esophagus tend to relax, and as those muscles relax, they allow stomach acid to travel upwards, triggering burning and pain. What’s more, the increased pressure that your baby places on your stomach also allows stomach acid to escape. Heartburn, however, can be avoided, or at least minimized to a degree, by following the tips below:
1. Avoid heartburn trigger foods
Although every woman’s heartburn trigger foods will differ slightly depending on her individual body, there are a number of foods that are known to cause heartburn in most of the general population. Most of these foods are acidic and include obvious foods such as spicy meals or heavily seasoned foods. There are, however, a number of perfectly healthy foods that can cause heartburn in pregnant women. Citrus fruits like oranges and lemons and their juices, for example, are known heartburn triggers, as are tomatoes, tomato-based products, and mint products. Chocolate can also trigger heartburn, and fatty foods are another known cause. Although these foods cannot be avoided completely, as many of them are essential components of a well-balanced diet, if you’re particularly prone to heartburn, you’ll need to follow the other tips below to keep from feeling the pain of heartburn.
2. Don’t smoke or drink
Obviously, these two activities are not only toxic to you, but they are also poisonous and dangerous to your baby. But if, for some reason, you needed another reason to avoid cigarettes and alcohol while pregnant, now you have one: They both cause heartburn.
3. Eat smaller meals
Although you certainly need to eat an increased number of calories while you’re pregnant, there’s no reason that you should eat them all during three large meals. Eating three huge meals not only puts you at greater risk for getting heartburn, but it also contributes to excessive weight gain. And the more overweight you are, the more likely you are to suffer from heartburn. Instead, try eating a larger number of smaller meals and snacks spread evenly throughout the day. Although it may seem counterintuitive, eating more frequently actually helps you to maintain a healthy weight, whether pregnant or not. Eating something healthy every two to three hours helps you by performing all of the following: It precludes excessive weight gain, keeps you feeling full, balances your blood sugar, energizes you, and also staves off heartburn.
4. Don’t eat before bedtime
Eating before bedtime can also be a heartburn trigger. Instead, try limiting your meals to no sooner than three hours before you lay down for bed. If you still experience heartburn despite this, try propping yourself up on pillows or a “husband” style backrest. If your stomach acid has to work against gravity, then you’re less likely to experience the pain and discomfort of heartburn. Many expecting mothers choose to prop themselves up in this manner throughout the entire night to ensure that they will not be awoken in the middle of the night with heartburn.
5. Wear the right clothes
Although it may seem unlikely, wearing the wrong types of clothing can actually be a heartburn trigger. Mainly, clothes that fit tightly across your midsection can put excessive pressure on your stomach, causing stomach acid to creep upwards towards your esophagus. Instead, avoid tight-fitting clothing and focus on wearing comfortable clothes that drape over your belly rather than cling to it. This could help to prevent heartburn.
Although heartburn during pregnancy can usually not be prevented entirely, it can be avoided. By eating the right foods, avoiding unhealthy activities (like smoking, drinking, and overeating), wearing the proper clothes, and leaving enough time between when you eat and when you lay down, you could help to reduce the amount of pain you experience from heartburn.
Located in Kettering in the Mama DiSalvo’s building, Women’s Center, Kettering offers free pregnancy tests, free ultrasounds, and other related services. Initial consultations to Women’s Center-Kettering can be scheduled on-line by going to our website: www.womenscenterohio.com/kettering.aspx.
Related posts:
