Heartburn is no fun on the best of days, but when you are pregnant it sneaks up and can make daily life challenging! Sleeping, eating, or even just hanging out with friends makes you feel tired and unwell.
Here are some tips to help battle the burn naturally!
1. Loosen it up - Clothes can be tighter than you realize. Loosen your pants or purchase larger underwear! You can also loosen your bra (especially if you use an underwire!). Bras that are too tight might also cause back pain, so it can have multiple benefits to loosen up your undergarments!
2. Milk - A nice glass of milk is a natural alkaline that may soothe the acidity in your stomach. Low-fat or skim is best as 2% or whole milk ca have a higher fat content and add to the issue. Low fat yogurt can also help!
3. Change it up with your position – Change your position, especially if you are laying down. Getting up-right can help bring the acid back down. Make sure to stay up-right especially after eating. If you do have to lay down, try lying down on your left side as studies have shown this reduces acid in the esophagus. Using a few pillows to prop up your head can be an added bonus to you as well!
4. When are you eating – Be thoughtful about the time of day you are eating. If you are eating late at night and laying down in bed, this can be tough. Eat smaller meals throughout the day instead of a few larger ones and give yourself at least 30 minutes before setting in for a good night’s sleep.
5. Watch what you eat – Acidic foods such as tomato-based dishes, citrus foods, and spicy treats can wreak havoc on the stomach. Try to choose foods with higher fiber content (such as whole grains) or alkaline foods (like bananas) and foods that have a high-water content (watermelon is in season!). Additionally – staying away from caffeine as best as possible! Caffeine can increase the acid in your stomach and create a very unhappy esophagus.
6. Ask your doc or midwife! — If all else fails, ask your doctor or midwife if they can offer over the counter suggestions that may be safe for you and your baby such as acid reducers (TUMS), Milk of Magnesia, or other medications.
Hopefully some of these tips help soothe your heartburn. And remember the old midwife’s tale that heartburn means a baby with a lot of hair. Maybe your babe is growing amazing locks!
*Written by Teri Hatfield, Certified Birth & Postpartum Doula and Childbirth Educator*