3 Ways To Manage Heartburn Naturally

When we typically think of heartburn, we assume that we have an excess amount of acid in our stomach that's causing this acidic, burning sensation. Makes sense, right? Going along with this theory, then, the treatment option is to use medications that turn off or suppress the acid production in our stomach using medications called proton pump inhibitors or PPIs to get relief.

The really interesting thing about stomach acid is that most of us don't actually have this crazy, huge, overproduction of it as we are led to believe. Contrary to popular belief, many cases of heartburn or acid reflux are not caused by the overproduction of stomach acid but rather from having too little stomach acid. The current literature shows that gastroesophageal reflux disease (GERD) is caused by a dysfunction of the muscular valve that separates the lower end of the esophagus and the stomach. This is known as the lower esophageal valve, or LES [1].

So what causes dysfunction of the LES? One major factor is having too little stomach acid. Insufficient stomach acid can lead to a host of different conditions that encourage the increase in intra-abdominal pressure (IAP). As IAP increases, it pushes against the LES. When the LES opens because of the pressure and even a microscopic amount of acid touches the inside of your esophagus it can produce large amounts of pain and burning. This is because the esophagus is not protected like the stomach from high acid levels.

We actually want our stomach environment to be really acidic for proper digestion to occur. When we take PPIs we completely turn of the production of this stomach acid. For some people experiencing acute digestive issues that's the desired effect. But long term misuse of these acid suppressing drugs can cause issues overtime and alter our ability to properly digest our food which is a BIG deal.

If you experience symptoms like:

• Acid reflux

• Heartburn

• Burping

• Gas or bloating

• Excessive feelings of fullness or desire to skip breakfast

• Nausea after eating

…you might be experiencing symptoms as a result of low stomach acid. The pH or level of acidity in our stomach is meant to be between 1.5 and 1.7, which is very acidic because we need to break down all of the food we eat into a form that can be absorbed by our small intestines [1].

I work as a holistic health coach, but I'm also a cardiac RN and the majority of patients that come into my clinic are on a PPI like Pravacid, Nexium, or Prilosec. They’re everywhere! These medications are typically intended to be used if you are experiencing really severe stomach acid issues and inflammation or a gastric ulcer. Additionally, there are studies that show that timely use of PPIs can protect people from getting ulcers that can develop as the result of non-steroidal anti-inflammatory (NSAID) use [2]. There are definitely indications for these drugs to resolve acute gastrointestinal issues if used in an appropriate manner. If your gut is highly inflamed you may need this type of support in addition to changing your diet and using holistic methods, and it’s best to work with a doctor to get you on the right medication for your needs.

These drugs, however, are highly over-prescribed. More than 60 million prescriptions for GERD were filled in 2004 and Americans spent $13 billion on acid stopping medications in 2006 to give you an idea of the magnitude [3, 4]. These medications are actually available for over the counter purchase as well which allows patients to self-medicate without reporting their condition to a doctor. It’s important to note that these medications were only approved by the FDA for 8 weeks of use. They were never intended to be prescribed for years or even decades, as is often done today. Many people I see as private health coaching clients who are experiencing symptoms of heartburn have been on these acid suppressing drugs for 10 to 20 years! Since these drugs aren’t getting to the root cause of the issue (and are often times making things worse overtime), people become reliant on them to control their symptoms and get stuck in a vicious cycle.

In fact, the FDA has issued a series of reports cautioning against the prolonged use of PPIs, citing increased risk of infection, bone fractures, and life-threatening infections (clostridium difficile). [5, 6] As with any medication, it’s really important to take a critical look at what they are really doing and how they are affecting our digestion and whole person health.

Why is stomach acid important?

When we take medications that turn off our ability to produce stomach acid we have to consider how this is impacting our overall digestion and then, downstream, our overall health. Proper levels of stomach acid are needed to adequately absorb many nutrients, including minerals (iron, copper, zinc and calcium), vitamin B12, folic acid and proteins. Stomach acid is also a crucial part of the immune system. The acid barrier of the stomach during normal states of health easily and quickly kills bacteria and other bugs that enter the body. It also prevents bacteria in the intestines from migrating up and colonizing the stomach [7]. When we don’t have adequate levels we are more susceptible to these types of infections, nutrient deficiencies, increased bacterial overgrowth in the intestines and more.

If you are someone that’s been on PPIs for a long period of time, it’s worth starting a dialogue with your doctor about your need for these drugs. It’s important to note that if you have been on them long-term, you do need to taper off of them to avoid experiencing a rebound effect. Avoid self-diagnosing and work with your doctor to assess your need and create a plan for tapering while considering the natural ways to optimize your digestion below.

You’ll first want to start by considering your diet. It’s a good idea to remove the following inflammatory foods to aid in gut healing [8]:

• Gluten, dairy and sugar (can be very inflammatory to the gut)

• Raw vegetables (they are harder to digest and can irritate the gut lining). Focus on more cooked foods temporarily as they are easier to digest.

• Caffeine (coffee, tea, soda, chocolate, etc.)

• Processed or fried foods

• Consider removing all grains temporarily (can impair digestion and add to inflammation in a compromised gut)

• Consider removing nightshades temporarily (white potato, eggplant, peppers, tomatoes) or cooking them to reduce the alkaloid content

• Individual food sensitivities

Food to include:

• Cooked vegetables (especially leafy greens)

• Good quality proteins (meat, salmon, etc.)

• Easy to digest soups and stews

• Gut healing foods like bone broth and collagen

Three simple ways to help optimize your digestion:

These interventions may seem simple or obvious, but it’s amazing how many of us can benefit from putting mindful attention not only to what we are eating, but how we are eating it to improve the process of digestion! I’ve coached many clients through these simple steps along with making dietary changes and I can tell you they have a huge impact.

1) Slow down before meals in order to activate the enzymes necessary for proper digestion. The process of digestion starts in the brain (also known as the cephalic phase of digestion). When you simply look at food or think about food it actives the production of saliva, stomach acid and enzymes needed to properly break it down. So if you're on the go, running, eating in front of the computer (my own hand is raised over here…), your body is not ready to start this process of digestion so it's not going to effectively break things down.

2) Chew your food thoroughly to help break down food so that's it's easy for your stomach and other digestive organs to process and absorb. When we chew, we help break down these bigger food particles into something smaller that our body can further break down and absorb. If you're experiencing issues such as bloating, burping, nausea after meals or heartburn, try chewing your food very well. Aim for 20 chews per mouthful and see how you go!

3) Optimize your stomach acid. Try drinking one of the following before meals:

• 8oz glass of water with a generous squeeze of lemon

• Apple cider vinegar: Start with 1 tablespoon diluted in 1/4 cup water and drink before meals

• Digestive bitters: dilute one dropper-full of digestive bitters in a glass of water 15 minutes before meals to help naturally stimulate digestion. I like this brand >>

• You may require more stomach acid support (in the form of HCL supplements) but it’s advised to work with a practitioner to help you with this protocol. HCL should never be taken by anyone who is also using any kind of anti-inflammatory medication such as corticosteroids, aspirin, Indocin, ibuprofen (e.g. Motrin, Advil, etc.) or other NSAIDS. These drugs can damage the GI lining that supplementary HCL might aggravate, increasing the risk of gastric bleeding or ulcer.

  If you feel burning when drinking lemon or vinegar proceed with caution and consult with a practitioner as it might be a sign you have some irritation and damage and need some soothing supplements or herbs prior to starting.

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If you suffer from heartburn and want to talk more about how to optimize digestion I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Contact me to set up a consultation and we can create a plan of action specifically for you! 

In Health, 

Christina Tidwell, MN, RN, CHC

 Resources

[1] https://scdlifestyle.com/2012/06/hypochlorhydria-3-common-signs-of-low-stomach-acid/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1773617/

[3] https://www.forbes.com/2006/02/27/pfizer-merck-genentech-cx_mh_0224topsellingdrugs.html#189668266662

[4] http://www3.niddk.nih.gov/Burden_of_Digestive_Diseases/index.shtml#CHAPTER14

[5] http://www.fda.gov/Drugs/DrugSafety/ucm245011.htm

[6] http://www.fda.gov/Drugs/DrugSafety/ucm290510.htm

[7] https://fxnutrition.com/shore-up-your-stomach/

[8] https://www.ncbi.nlm.nih.gov/pubmed/11712463

My Favorite Natural Deodorant (...That Actually Works!)

I’ve had a few people ask me about what natural deodorant I use and honestly, up until a few months ago what I thought about natural deodorant was, “That’s cute. Now I smell like BO AND lavender!”. My pits felt sticky with coconut oil. I’d have to go back to using my tried and true Dove for hot and sweaty days. 

We’ve been lead to believe that we need chemicals and harsh, strong ingredients for deodorant to actually work, so I bought into that for a long time. Thankfully that’s not the case anymore.

I recently tried this deodorant from Primally Pure and I love it! I have been using it for a few months to see if I liked it and, you guys, it really works!!!!! So well. No joke. I’m really into it and definitely recommend it to anyone wanting to transition to safer deodorant.

While deodorant may not seem like a big deal, it’s actually one of the biggest ways you can either contribute to your toxic buildup or bring nourishing ingredients to your body. I figured it I was focusing so much on the food I put into my body, I should take a bit of time to think about the things I put on and absorb into my body as well!

Here are some of the chemicals typically found in drugstore deodorant:

• Parabens are preservatives that allow the product to last longer by preventing mold or bacteria growth, BUT have been very closely linked to endocrine disruption + breast cancer.

• Fragrance masks body odor + makes you smell slightly floral or shower fresh, BUT is a mixture of 3,000+ chemical ingredients and the cause of countless serious health issues.

• Aluminum blocks your pores to prevent sweat and keep you dry all day long, BUT studies have revealed its connection to detrimental diseases like Alzheimer’s. [Primally Pure]

So, I don’t think you’re failing at your health if you don’t immediately eat 100% organic foods and switch to all natural everything, BUT it’s a really important and interesting factor to consider for whole person health. It’s also pretty easy to make the switch once you find something you like.

This month I’ve been using the Blue Tansy Deodorant which is delightful! Blue tansy is great because it’s thought to combat inflammation, calm irritation and itchiness, relieve redness and deeply nourish the delicate underarm area that we tend to neglect.  You can get yours here >> and use the code “LIVEWELL” for 10% off the Blue Tansy scent!

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If you want to talk more about holistic health I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way. Contact me to set up a consultation and we can create a plan of action specifically for you! 

In Health, 

Christina Tidwell, MN, RN, CHC

LIVE WELL PODCAST | EPISODE 10 - LIVE AN ANTI-DIET LIFE WITH LAUREN CHAMBERS

Brook Fitts Photo

Lauren Chambers is the Certified Nutrition + Healthy Lifestyle Coach & Real Food Recipe Blogger of So Fresh N So Green. She’s also a fellow Seattleite! Her mission is to help you transition from making food & lifestyle choices driven by diet culture, confusion, trends, or stress to a more conscious, sustainable approach to eating well and feeling good which I love.

In episode 10 of the Live Well Podcast, we'll debunk some of the major dieting myths, and talk about how to live a life free from dieting!

LISTEN BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)

Click here to listen in iTunes

Click here to listen in Stitcher

Or if you’d like to play the episode right now in your browser, use the player below:

Show Notes:

• 0:00 Intro

• 0:41 Introducing Lauren

• 2:10 Lauren answers, “When is the first time in your life you thought about dieting or your weight as a girl?”

• 8:00 Health effects of constant dieting

• 11:00 Getting so use to “tuning out” and ignoring the signs of our body

• 12:00 Lauren’s story of transitioning to a whole food diet

• 20:00 Debunking the biggest dieting myths

  • Understanding the diet industry

• 30:00 Steps to start living an anti-diet life

  • 1. Transition to a whole foods diet to reduce inflammation (considering individual food triggers)

  • 2. Building self-awareness

  • 3. Getting support

• 40:00 Lauren’s thoughts on weighing yourself daily

• 49:50 Outro

If you loved this episode, I'd be honored for you to give me a rating on iTunes. This helps me to get content out to others who are interested in getting control of their health through diet, lifestyle shifts and personal empowerment.

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P.S. I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way.

We're all unique and will implement each of these strategies differently, so contact me to set up a consultation and we can create a plan of action specifically for you.

In Health, 

Christina Tidwell, MN, RN, CHC

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The Biggest mistakes people make when starting a healing diet (and how to avoid them)

The dark side of healing diets. I realize that this sounds pretty dramatic, but in this realm of using food to improve your well-being, a lot of things can come up. 

Healing diets such as the Autoimmune Protocol, SCD, Whole 30, Wahls Protocol etc. are wonderful tools to help your body realign. As I’ve coached hundreds of people on how to find the diet that works best for them and how to incorporate healthy whole foods into their lives, I’ve seen some common mistakes that people often make when embarking on any healing diet, and I want to share these with you so that you have all the tools you need to succeed!

So you’ve done a healing diet for 30 days, you feel amazing, have reduced inflammation and bloating, feel more clear and energized, are sleeping better and feeling happier. Wonderful! You’ve done it! This was the goal!

Then, once you begin to feel better and get away from this restricted way of eating and life starts to happen, your symptoms begin to creep back in, you feel confused about what to eat and what to avoid, and you get into a cycle of being 'on the wagon' or 'off the wagon'. You may have made great strides with your healing diet and learned a lot about yourself in the process, but ultimately this restricted way of eating isn't sustainable and you find it hard to know how to navigate happy hours, social events, wedding season and a busy schedule in this “grey area.”

That grey area though? That’s life. And it's so important to be able to find healthy, sustainable ways to navigate that. If you feel like you’re either restricting your diet and feeling great, or enjoying a social life but feeling sub-par, I want you to help you find tangible ways to navigate the grey and achieve more food freedom.

Read on or watch the video below for three important points to consider when embarking on any healing diet.

1. Don’t skip the reintroduction process.

You may have done an elimination diet and felt a lot better while doing it, but once your timeline was up, you went back to your way of eating because, I know, restricting foods can be a challenge! In my opinion, the most important part of this whole process is the reintroduction portion, which funnily enough is the part that gets looked over the most.

An elimination diet allows your body to reset so that you're able to “clear the muddy waters” and really tune into how food affects you. I strongly encourage setting up a gradual reintroduction process of foods (such as dairy, grains, sugar, alcohol, etc.) to gather data about how each of these things works in your body, rather than go out and eat 'all of the things' for the next three days of your 'freedom', as tempting as it may be! Think of it as an extension of your elimination diet.

With that data you can really understand how things like dairy affects your body, how much and what kind you can have, and how it works in your own unique diet. Any type of diet, calorie counting or elimination can set you up to feel like you're either 'on the wagon' or 'off the wagon', which is why they can be pretty ineffective and even harmful if done in a haphazard way. Gathering information through a reintroduction process is really powerful because it helps us to get really clear on what works for us and to carry these good habits and new knowledge forward into our everyday lives, so that we can make empowered choices.

2. Define what food freedom means to you.

Although healing diets aren't 'easy' per say, when we have a list of what we can and can’t eat, it can be comforting and helpful to have that rigid structure. But once we get away from this structure and delve into the grey area, it can get a little more confusing to figure out what works for us individually.

I always tell people to aim for a 90/10 diet (depending on where you are on your healing journey) where 90% of the time you eat good, nutrient dense food that works for your body and 10% of the time you eat whatever you want in accordance with your body. The thing is, we don’t have a lot of guidance as to what a 90/10 lifestyle even looks like. We only know what it looks like to have strict rigid guidelines in place or to be in a total free for all!

What I would encourage you to do, and what I've been having some of my clients do lately, is to take a minute to write down or think about what 90/10 actually looks like for you. What is food freedom? What would feel really good and sustainable for you? What’s important to you?

Here are some thoughts from a client about what a sustainable lifestyle would feel like for her:

• More energy

• Lighter in mood and actual weight

• Decreased bags under my eyes

• Better digestion

• Better sleep, more rested

• Sharper focus and concentration

• Improved memory, especially short-term

• Less cranky, more even-keeled moods

• Less likely to be thrown off mood-wise, more balanced

• Like I'm really taking care of myself as best as possible - pride

How do I ideally want to feel around decision-making and food on a day-to-day basis?

• In control

• That I'm providing nutrients and healing to my body

• Like it's not such an internal battle

• Like it's not something I can discard without intention or thought or feeling badly

• What I want is to be untroubled -- less burdened -- about every decision when it comes to the choices that I make to think or dream about food, to plan meals, to eat -- to actually put things in my mouth, taste it, chew it, swallow it into my body. I don't want to feel like I have to abdicate my decisions and desires.

These are beautiful examples that came to light when she put some mindful attention to what her ideal lifestyle would look and feel like! Let me know what you come up with when considering what a sustainable diet/lifestyle really means to you, I’d love to hear.

3. What are your non-negotiables?

So maybe you’ve done your healing diet, you're feeling really great, and you've found some sustainability in your everyday diet, but then you move houses, your job responsibilities ramp up, your kids are home for the summer, stress increases and all of your good habits fall away.

You then begin to creep back into your old habits, seeking comfort in food, and have a hard time maintaining any of the momentum or the progress that you made in finding what foods work for your body. The good news? There's no such thing as being bad or good, winning or failing, there is only information that you can use moving forward.

I see clients becoming derailed by stress all the time. They then think they can’t get back to where they were, start to feel a sense of guilt and begin this process again of being on the wagon or off, rather than finding a way to maintain health even during the most stressful times. 

What I encourage you to do is to have some non-negotiables in place that you hold steady to or even increase during times of stress. During times of stress we may let our basic needs fall away, go into survival mode, gravitate towards more sugary foods for comfort, increase caffeine consumption to feel cope with fatigue, and become a lot less mindful about what we're putting into our bodies. In reality, what we want to do is increase these practices during crazy, stressful times.

When I’m stressed and crazy busy, my non-negotiables are:

• Have a good breakfast with protein, fat and veggie carbs

• Have 10 minutes of silence daily

• Drink water and avoid coffee

Instead of making loads of excuses like I used to, I now say to myself, “This is just what I do. During times of high stress, I do these things more rather than less. No matter what!” This will allow you to get out of a constant cycle of being on and off the wagon and allowing external life influences to derail you at every step.

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If you want to talk more about what this looks like in your life specifically, I always offer free 30-minute discovery sessions to get clear on your major health concerns and what’s standing in your way.

We are all unique and will implement each of these strategies differently, so contact me to set up a consultation and we can create a plan of action specifically for you.

In Health, 

Christina Tidwell, MN, RN, CHC

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