Many people experience a burning feeling in the chest after eating spicy food or drinking too much coffee. Usually, we think it is just normal acidity and take an antacid to feel better. But doctors warn that when this burning sensation keeps coming back again and again, it may be a sign of a deeper problem. One of the most common conditions linked to frequent heartburn is Gastroesophageal Reflux Disease (GERD). This condition happens when stomach acid repeatedly flows back into the food pipe, also called the oesophagus. If this continues for a long time without treatment, it can slowly damage the lining of the oesophagus and cause serious health issues.
Heartburn that happens once in a while is usually not dangerous. But if it becomes a regular issue, your body may be trying to tell you that something is wrong. GERD does not start suddenly—it develops slowly, and if the signs are ignored, it can lead to ulcers, inflammation, or narrowing of the oesophagus.
Here are some important warning signs that doctors say people should not overlook:
Frequent burning in the chest:
If you feel a burning sensation in your chest or throat more than twice a week, it may not be simple acidity. Regular reflux of acid can irritate the food pipe and cause discomfort throughout the day.
A sour or bitter taste in the mouth:
When acid travels upward, it can leave a bitter or sour taste in the mouth. This sometimes happens after eating, especially when lying down. It can also irritate the throat and make swallowing uncomfortable.
Chest discomfort after meals:
Coughing, pain, or a heavy feeling in the chest after eating could be a sign of GERD. These symptoms may worsen when bending forward or lying down soon after meals.
Persistent cough or hoarse voice:
Acid reflux can irritate the vocal cords and throat, leading to a long-lasting cough or a change in the voice. People often ignore this because it seems like a normal throat infection.
Trouble swallowing or throat pain:
Some people feel as if food is getting stuck in their throat or experience pain while swallowing. This happens when acid causes swelling or inflammation inside the oesophagus.
Burning at night:
Feeling heartburn during sleep is a strong sign that reflux is becoming severe. Nighttime reflux can disrupt sleep and may even lead to breathing difficulties for some people.
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According to Dr. Gurbakhshish Singh Sidhu, Senior Consultant in Medical Gastroenterology at Manipal Hospital, Patiala, treating frequent heartburn is not only about medicine. A big role is played by lifestyle habits, including diet, stress control, and weight management. Making small but consistent changes can prevent long-term damage and improve daily comfort.
Here are some steps that can help:
Food plays a major role in triggering or controlling acidity. Certain foods relax the muscle between the stomach and the oesophagus, making it easier for acid to move upward. To keep your stomach healthy, consider the following tips:
Avoid foods that trigger heartburn, such as spicy dishes, fried snacks, tomatoes, citrus fruits, caffeine, and carbonated drinks.
Eat fibre-rich foods like whole grains, oats, vegetables, and non-citrus fruits such as bananas or melons.
Choose lean proteins like chicken, fish, tofu, and legumes.
Eat slowly and chew your food well.
Try not to eat late at night or close to bedtime, as lying down soon after a meal increases the chance of reflux.
Extra weight around the stomach can push the acid upward into the oesophagus. Even small weight loss can make a big difference in reducing symptoms. Regular exercise—such as walking, yoga, or light workouts—can help manage weight and improve digestion.
Stress does not directly cause acid reflux, but it can make the symptoms worse. Stress often leads to unhealthy eating, irregular meal times, or increased muscle tension in the abdomen. Practising deep breathing, meditation, yoga, or simply taking breaks during the day can help reduce discomfort.
If symptoms continue even after lifestyle changes, it is important to see a doctor. Mild cases can be treated with antacids or medications that reduce acid production. However, severe GERD may require stronger treatment. In some cases, doctors may recommend a procedure called fundoplication, which strengthens the valve between the stomach and the oesophagus to prevent acid from flowing back.
Heartburn often seems like a small problem that can be handled with a quick antacid. But when it becomes frequent, it is a signal from the body that should not be ignored. GERD and other digestive issues can silently cause damage over time if not diagnosed early.
By paying attention to warning signs, improving diet and lifestyle habits, managing stress, and seeking timely medical support, anyone can reduce discomfort and protect their digestive health. Listening to your body and making simple changes today can prevent serious complications tomorrow.
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