Indigestion (dyspepsia) and heartburn are common issues that affect people of all ages. Indigestion refers to discomfort or pain in the upper abdomen, while heartburn is a burning sensation behind the breastbone caused by stomach acid flowing back into the oesophagus. These symptoms often appear soon after eating and may be accompanied by bloating, nausea, burping or early fullness.
You may be more prone to indigestion or heartburn if you:
- Are older
- Are pregnant
- Are overweight
- Smoke
- Eat heavy meals or lie down soon after eating
- Eat trigger foods such as spicy, fatty or fried dishes, alcohol, coffee, chocolate, carbonated drinks or peppermint
- Have conditions such as irritable bowel syndrome, peptic ulcers or anxiety
- Take medications such as painkillers, steroids or iron supplements
Although unpleasant, most cases are mild and manageable with simple lifestyle changes and over-the-counter care.
For mild or occasional discomfort, these strategies often provide relief:
#1 Eat smaller, slower meals
Avoid large meals and try eating smaller portions more frequently. Take your time to chew and eat slowly.
#2 Skip your trigger foods
Pay attention to foods that worsen your symptoms and reduce them where possible. It also helps to avoid alcohol and reduce caffeine.
#3 Avoid lying down after eating
Wait at least three hours after a meal before lying down or going to bed.
#4 Raise the head of your bed
Use six- to eight-inch blocks under the legs of your bed or a foam wedge under your mattress to elevate the head of the bed. This can help reduce nighttime reflux.
#5 Wear comfortable clothing
Wear looser-fit, comfortable clothing as tight waistbands can increase abdominal pressure and trigger reflux.
#6 Take medications or supplements with plenty of liquid
This can dilute the stomach contents and help reduce irritation.
Losing excess weight can ease pressure on the stomach.
#8 Quit smoking
Nicotine relaxes a muscle that keeps stomach acid in place and can worsen indigestion or heartburn. So it helps to quit smoking, or at least to avoid smoking right after meals.
If quitting completely is difficult, try to avoid smoking right after meals, as it relaxes the muscle that keeps stomach acid in place and can worsen indigestion or heartburn.
#9 Manage stress
Take steps to reduce stress with activities like yoga, stretching, deep breathing or slow walks.
If lifestyle changes are not enough, consider over-the-counter options. Common options include:
- Antacids and alginates: These provide quick relief by neutralising stomach acid or forming a protective barrier.
- H2 blockers (e.g. famotidine): These help reduce stomach acid.
- Proton pump inhibitors (e.g. omeprazole): Used when symptoms persist for more than two weeks despite other remedies. They reduce acid production and allow healing.
Do note that you should speak with a doctor or pharmacist before starting any medication!
Seek medical attention if you experience:
- Symptoms lasting more than three months
- Severe or worsening pain
- Difficulty or pain when swallowing
- Vomiting blood
- Black or tarry stools
- Unexplained weight loss
- Persistent nausea, vomiting or diarrhoea
- Chest pain with sweating or pain radiating to the arms, neck, jaw or shoulder
These may signal conditions that need medical evaluation. Speaking to a doctor is also advisable if you are pregnant, breastfeeding, or treating a child under 12 years old.
Indigestion and heartburn can take the joy out of meals, but the right self-care makes a big difference. With mindful eating habits, lifestyle changes and appropriate medication, most people can relieve symptoms and prevent them from returning.
Check out the range of indigestion and heartburn medications available at FairPrice Online or at a Unity store near you. Our friendly pharmacists can also help you choose suitable products and offer advice tailored to your needs.
