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Believe it or not heartburn, also called acid reflux, is caused by hydrochloric acid backing up into your esophagus or gullet. If you remember that stuff from your schooldays you'll understand why it results in a really painful burning sensation in the middle of your chest.

It works like this; at the base of your esophagus, which is the tube your food goes down, there is a circular muscle called a sphincter. Its job is to open up for food to enter the stomach, but then close tightly again to prevent it from coming back up. If it fails to function properly, digestive acids can seep into the esophagus causing discomfort and, sometimes, severe pain.

No-one really knows what causes the sphincter to malfunction in this way. However, there are many things in your diet and lifestyle that can contribute to the problem, causing chronic heartburn issues. The good news is that because diet and lifestyle are involved, modifications to both can bring relief from heartburn symptoms.

Lifestyle Causes of Heartburn

You may be surprised to learn that a major cause of heartburn is smoking. The chemicals found in cigarette smoke are known to weaken the sphincter, making it easier for acids to pass through. If you smoke and you also suffer from heartburn, now is the time to stop.

Another contributing factor to heartburn can be eating large meals. If you suffer from regular or chronic heartburn, try eating less food more frequently to alleviate that full feeling in your stomach. It is often after meals that heartburn will strike, particularly when you lean forward or engage in some other activity that involves stooping.

Wearing tight fitting clothing, especially around the waist, is also not a good idea for known sufferers of heartburn. If you are affected, try wearing looser fitting clothing and see if you notice an improvement.

Another problem for many people, especially those who work long hours, is eating substantial meals shortly before bedtime. This can cause problems while you are sleeping. Whenever possible, try to eat your last meal of the day at least three hours before retiring and take a walk around the block afterwards to help digestion. If you still find you are waking up with heartburn pain, you can raise the head of your bed around 15 centimeters, so that you are not lying completely flat while you sleep. There are also pillows available which raise your head and shoulders and thus help to prevent the back-flow of acid.

Even if these lifestyle changes do seem to help relieve the heartburn you experience, it is also important to consider dietary changes.

Dietary Causes of Heartburn

Fatty and fried foods, caffeine, chocolate and alcohol are all known to be contributing causes of recurring heartburn, mainly because they can cause the esophageal sphincter muscle to relax. Other foods to eliminate until you are certain of the cause are citrus fruits and juices, including tomato products.

If avoiding these foods and beverages don't help, try keeping a diary of the food you eat on a daily basis to see if you can pinpoint eating which specific food is invariably followed by heartburn.

While recurrent heartburn is rarely serious on its own, it can lead to much more serious conditions such as ulcers and it can be very difficult to cope with the constant pain. You should also be aware at there are times when it may be symptomatic of something else. This is especialy true if you get attacks some time after having eaten or that are associated with being in an upright positon, whether sitting or standing.

In many cases, however, by identifying the cause of your heartburn, you can avoid those things in your diet or lifestyle that are contributing to your pain and discomfort.