Daniela Knaan
UX/UI Designer at - AdobeIf you experience heartburn you are not alone! Almost half of all pregnant women experience acid reflux sometime during their pregnancy! I know it is really uncomfortable, but there are many things you can do to prevent or relieve the symptoms of this challenging side effect of pregnancy! Let`s dive in!
Why do we experience heartburn during pregnancy?
During pregnancy, our body undergoes significant hormonal changes, including an increase in the hormone progesterone. Progesterone plays a crucial role in maintaining a healthy pregnancy by relaxing smooth muscle tissue throughout the body, including the muscles that control the opening between the esophagus and the stomach (lower esophageal sphincter or LES).
As the LES relaxes, it becomes less effective at preventing stomach acid from flowing back up into the esophagus, leading to a condition known as gastroesophageal reflux disease (GERD) or simply heartburn. Additionally, as your uterus expands to accommodate the growing baby, it can put pressure on your stomach, further exacerbating acid reflux symptoms.
Other factors contributing to heartburn during pregnancy may include:
- Increased Gastric Pressure: The growing uterus can push your stomach upward, increasing pressure on the LES and promoting acid reflux.
- Changes in Diet and Eating Habits: Pregnancy cravings and aversions can lead to dietary changes, including consuming larger meals or foods that are more likely to trigger heartburn, such as spicy or acidic foods.
- Slower Digestion: Hormonal changes can slow down digestion, allowing food and stomach acid to remain in the stomach longer, increasing the likelihood of reflux.
- Progesterone Relaxing Muscles: Apart from relaxing the LES, progesterone also relaxes other muscles in the digestive tract, which can slow down digestion and contribute to reflux.
What should you not do?
To prevent heartburn from happening there are a few things you should not do:
- Lie down right after a meal
- Eat fried food
- In terms of yoga poses- inversions like downward facing dog or intense forward fold
- eat large meals
What helps relieve heartburn?
Here’s a list of natural remedies and lifestyle changes that can help relieve your heartburn:
- Eat Smaller, Frequent Meals: Opt for smaller meals throughout the day rather than three large ones to reduce pressure on the stomach and minimize acid reflux.
- Avoid Trigger Foods: Identify and avoid foods that trigger heartburn, such as spicy or fried foods, as well as caffeine and carbonated beverages.
- Stay Upright After Eating: Avoid lying down immediately after eating. Instead, remain upright or take a gentle stroll to encourage proper digestion and reduce the likelihood of reflux.
- Sleep with Elevated Upper Body: Elevate your upper body using extra pillows or a wedge pillow. This can help prevent stomach acid from flowing back up into the esophagus.
- Stay Hydrated: Drink plenty of water throughout the day to help dilute stomach acid and promote proper digestion.
- Chew Gum: Chewing sugar-free gum after meals can stimulate saliva production, which helps neutralize stomach acid and alleviate heartburn symptoms.
- Wear Loose Clothing: Avoid tight-fitting clothing, especially around the abdomen, to reduce pressure on the stomach and minimize reflux.
- Practice Mindful Eating: Take your time to eat slowly and mindfully, chewing your food thoroughly. This can aid digestion and reduce the risk of reflux.
- Incorporate Ginger: Ginger has natural anti-inflammatory properties that can help soothe the digestive tract. Consider adding ginger tea or incorporating fresh ginger into your meals.
- Try Prenatal Yoga: Gentle yoga poses designed specifically for pregnant women can help alleviate discomfort, including heartburn. Yoga promotes relaxation, improves digestion, and reduces stress, all of which can contribute to managing heartburn symptoms.
Why does prenatal yoga help alleviate heartburn?
Yoga can help relieve the symptoms of heartburn during pregnancy through several mechanisms:
Promotes Relaxation:
Yoga emphasizes deep breathing techniques and mindful movements that promote body and mind relaxation. When your body is relaxed, it’s less likely to experience tension and stress, which can exacerbate heartburn symptoms. Additionally, relaxation techniques practiced in yoga can help reduce the production of stress hormones, which may contribute to acid reflux.
Improves Digestion:
Certain yoga poses, especially those that involve gentle twists and stretches, can help massage the abdominal organs and stimulate digestion. Improved digestion can reduce the likelihood of food lingering in the stomach, lowering the risk of acid reflux.
Encourages Proper Posture:
Yoga promotes awareness of posture and alignment, encouraging you to maintain a tall spine and open chest. Good posture can help prevent compression of the stomach and reduce pressure on the lower esophageal sphincter (LES), which may help prevent acid reflux.
Reduces Intra-abdominal Pressure:
Certain yoga poses, such as forward bends and gentle inversions, can help reduce intra-abdominal pressure by allowing the organs to gently shift and realign. This can alleviate pressure on the stomach and LES, reducing the likelihood of acid reflux.
Opens the Ribcage and Upper Body
Poses that stretch and open the upper body can relieve tension and pressure which alleviates the discomfort of heartburn
Stimulates Circulation:
Yoga poses that involve gentle movements and stretches can help improve blood circulation throughout the body, including the digestive organs. Enhanced circulation can promote more efficient digestion and nutrient absorption, which may reduce the risk of heartburn.
Manages Stress:
Pregnancy can be a stressful time, and stress has been linked to an increase in acid reflux symptoms. Yoga incorporates mindfulness and meditation practices that can help manage stress levels, promoting a sense of calm and well-being. By reducing stress, yoga may indirectly alleviate heartburn symptoms.
What yoga poses help?
Yoga poses to improve circulation and digestion
- Vajrasana- Hero`s Pose
- Sukhasana – Easy Pose
- Gentle forward stretches like Janu Sirsasana
- Supported Downward Facing Dog
Yoga poses to open the upper body
- Stretches
- Camel Pose Variation
- Supported Reclined Bound Angle Pose
- Warrior 1
Enjoy this gentle yoga flow for heartburn relief!
So you see, there is a lot you can do! Now it is up to you to try around what works best for you! And if in the worst-case scenario, nothing helps- in a few months it will all be over, and you earn the most magic price for all the challenges you went through! Let me know in the comments what helped you best!
