A little background information on heartburn
Sometimes, acid from the stomach, which is needed to break down food, leaks backwards and upwards into the oesophagus - even as far as the mouth. It burns, because it's not meant to be in this area, which isn't robust enough to cope with it. This is usually prevented by a clever little valve lying at the junction of the oesophagus and the stomach. Unfortunately, this clever little muscular valve can, from time to time, fall asleep on the job! If it becomes too relaxed, leakage and thus heartburn can occur.
Many things can relax your oesophageal sphincter. Some of which relate to your pre-menstrual time
In pregnancy, progesterone levels increase. This leads to a relaxation of the oesophageal sphincter and a greater chance of heartburn. Progesterone levels are higher than oestrogen levels before your period, so does this cause your pre-menstrual heartburn? Although this seems a logical conclusion, it isn't quite clear if this is the likely the cause; we may also have another hormonal domino effect behind your pre-menstrual heartburn.
We know it all too well, that uncomfortable desire for junk food before your period. So, it's also possible that changing eating habits around this time, as a result of the interaction of different hormones, could cause of your pre-menstrual heartburn. There are lots of hormonal fluctuations occurring in your body before your period. When these hormones become imbalanced, cravings can happen. This, (as well as a drop in blood sugar) may make us desire processed, high fat and high sugar foods. Cravings are our body's response to what's happening. But we don't have to give in. Eating processed, high sugar, low fibre foods will only risk making heartburn symptoms worse. One of the reasons being, these foods relax the oesophageal sphincter.
The good news is, there are ways to stay on top of cravings and poor eating choices; plus of course, the ability to better understand and attempt to manage your hormones. It's important to understand why they are happening in the first place, so that you don't beat yourself up about it and can instead work on implementing effective changes.
What can I do to help myself?
- Start by filling your diet with wholegrains, fruit, vegetables, healthy fats and proteins. Doing this all month long will set you up with good habits so when cravings hit you are less likely to cave. Eating this way will help balance your hormones so cravings are less likely to happen in any case. Have a look at our PMS diet page for more tips on how to put this in place.
- Eat regular meals so that your blood sugar levels are stable. If you find that you get hungry or dizzy between meals, snack on nuts and some fruit.
- Incorporate even a small amount of exercise into your day. Exercise releases serotonin into the bloodstream and reduces cortisol levels. This will help to regulate your appetite by returning your brain chemistry to normal.
- Eat slowly and in a stress-free environment. Try not to multitask while you eat and remember to sit straight and tall during and after a meal to reduce pressure on that sphincter at the top of the stomach.
Are there herbal allies that can help me?
- It's a good idea to address the hormonal imbalance that's causing PMS and, thus, cravings. Agnus castus is a licensed remedy and excellent solution to help with PMS symptoms. Take 15-20 drops twice daily in a little water. Agnus castus is not recommended for those on hormonal contraceptives.
- If sugary foods are your pre-menstrual vice then some extra help in this department is a good idea. Fermented milk whey rich in L+ lactic acid has the ability to control blood sugar levels. This in turn helps with food cravings. Take diluted in water or fruit juice, once or twice daily. Supplementation with chromium is beneficial in this way too. Take 200 mcg up to 3 times daily with food.
Long-term this all sounds like a great idea, but I'm suffering with heartburn right now. Is there anything I can do to relieve it?
- Incorporating bitter foods and herbs in your diet is a great way to combat heartburn. Bitter tastes stimulate saliva, stomach acid, pancreatic enzymes and bile release, while toning the oesophageal sphincter and helping to combat heartburn. Digestisan is a licensed herbal remedy full of bitter herbs. Perfect for the relief of indigestion and heartburn. Take 15-20 drops in water 5-10 minutes before meals. Remember not to mask the taste in fruit juice - you want to get the bitter flavour on your tongue with this one.
- Silicol gel contains silicic acid. This acid provides a protective layer throughout your digestive tract. It can offer your oesophagus relief from the harsh effects of the backward flow of stomach acid.
Have a look at our page on heartburn remedies for more details on relieving symptoms and when to see a doctor.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/
https://www.ncbi.nlm.nih.gov/pubmed/23470358
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/
https://www.ncbi.nlm.nih.gov/pubmed/10364009
https://www.ncbi.nlm.nih.gov/pubmed/14756022
https://www.fasebj.org/doi/abs/10.1096/fasebj.30.1_supplement.418.6
https://www.sciencedirect.com/science/article/pii/S0929664617305910
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