Rather than eating, suffering and then gulping down antacids, we want to find ways to live well so that heartburn never happens. For this we need a holistic approach that works on mind, body and spirit. In this posting we'll look at the physical nature of heartburn and specifically how herbs and enzymes can prevent acid reflux from ever happening.

We must always bear in mind that heartburn is a symptom that results from the reflux of acid from the stomach into the esophagus. It's caused by an ineffective LES (lower esophagul sphincter), the valve that controls the flow of food into the stomach. Prevention of heartburn requires we work on two factors - the condition of the LES itself and also the digestive system. This is because the more efficient the digestive system, the less likely reflux is to occur.

There are a wide range of herbs and enzymes that are suggested as heartburn remedies. Here's we'll look at one example of each which also play an enhanced role in the holistic way by working on the whole body as well as the affected area of the esophagus.

Today's herb of choice is ginger which works to relieve heartburn in many ways. Firstly, it's a sialagogue - a substance which stimulates the flow of saliva. Saliva is the body's natural antacid so it relieves the pain of heartburn by neutralizing stomach acid. What's more ginger causes relaxation of the esophagus. Also, taken before a meal, ginger prepares the stomach for food and thus promotes digestion.

The active ingredient in ginger is also antibacterial and has positive effects on the motility of the gastrointestinal tract.

And now to enzymes. Enzymes are organic catalysts. There are several types of enzymes that are essential for our bodies but here we are interested exclusively in digestive enzymes. These work on food to break it down into the base form our bodies can absorb. The different food groups each require different enzymes to break them down. The more efficiently this is done, the less time the food remains in the stomach and thus the less chance of reflux. As we age our bodies produce lower quantities of enzymes so supplements can help.

One of the most popular enzyme supplements is papain. This is a protease (protein digesting) enzyme derived mainly from papaya. Some heartburn sufferers swear by taking 500 mg and up of papain supplements with each meal. Another option is to take it in the form of papaya juice available in health food stores. It is reported to relax the stomach and reduce indigestion and reflux.

Evidence to the efficacy of enzyme supplements in the relief of heartburn is mainly anecdotal. You should also bear in mind that some people are sensitive to enzymes. In addition, certain enzymes can react with some drugs such as aspirin. So do some more research before taking enzymes.

In the next posting we'll look at how our state of mind affects our likelihood of getting heartburn along with some ways to develop the best state of mind for us.

The medical authorities tell us that stress doesn't cause heartburn but our bodies can tell us a different story. Don't you find those attacks coming on when you eat in a rush or a worried about a problem or just feeling blue?

The fact is, the food seems to go down so much smoother when we're feeling good. And the smoother and faster the food goes through your digestive system, the less chance there is of reflux.

So why does digestion work better when we're feeling good?

Some think that we have a 'second brain' in our guts. This is because of the high concentration of nerve endings and major neurotransmitters found there. These include such major mood players as serotonin, dopamine, and norepinephrine. The fact is that the stomach listens intently to the brain. In fact the brain and digestive system are continually communicating via streams of chemical and electrical messages. This makes them strongly interdependent. So much so that many scientists now refer to them as one - the brain-gut axis.

For one thing you can look at your digestive system as an ecosystem. Digestion is not just a series of chemical reactions and exchanges but a marvelous whole that converts foods into the energy and muscles that we need. It's one of the many alchemies of nature. Emotions can disrupt both digestion and peristalsis - the rhythmic movement that propels the food through the digestive system.

So how can you use this knowledge to your advantage?

Firstly, you can transform your mealtimes into pleasant rituals. Instead of wolfing your way through rushed lunches and joyless dinners, you can make them into memorable experiences. You can do this through creating a relaxing ambience via presentation and setting, for instance. Even candles and soft music if this is your thing. You need to create the right social mood, too. Banish argument from the dinner table. The resulting bonhomie can result in the release of endorphins. These are important for both mood and digestion.

Perhaps you could take a moment to reflect before picking up that knife and fork. Give the saliva time to flow in readiness for the first mouthful of food.

And sometimes it's as simple as doing what your mother taught you about having regular meals.

Ultimately you want to cultivate a way of eating that both gives you maximum enjoyment of your food and allows your digestive system to work with optimum efficiency. It's all part of a holistic lifestyle in which working on the whole results in a harmony in which all the parts are happy too.

A common old wives' remedy for heartburn is to reduce the consumption of certain foodstuffs which are considered 'acidic'. The reasoning is that such foods increase the acidity of the stomach and cause acid reflux. Some acidic foods which include citrus fruits, chilis and tomatoes can indeed aggravate heartburn but not by increasing stomach acidity. Rather they do it by irritating an already affected gullet.

Comprehensive research on heartburn at Stanford University School of Medicine revealed that eliminating caffeine, citrus fruits and spicy foods neither eliminated heartburn symptoms nor reduce acid levels in the esophagus.

Ultimately only two lifestyle changes seem to reduce heartburn. The first is eating less, resulting in reduced pressure in the abdomen. The other is elevating the head of the bed to prevent the stomach contents from entering the esophagus during sleep.