Acid Reflux (GERD): No Longer Too Hot to Handle

Hi friends!

You’re at a dinner party, wine in hand, when suddenly, bam! That familiar burn sneaks up your chest. GERD just crashed the party, and it’s not here for a good time.

The Causes and Triggers of Heartburn

We all have our triggers, some people can't resist spicy food (me), while others find themselves clutching their chests after pizza night. Here are some common culprits:

1. Spicy Foods: You might want to reconsider your choices if you love a good curry or spicy salsa.

2. Fried and Fatty Foods: As much as we love comfort food, fried chicken and greasy burgers can weaken the LES and cause heartburn.

3. Chocolate: Yes, the sweet temptation can be an acid reflux instigator.

4. Citrus Fruits: Lemon and orange juices can irritate the esophagus.

5. Tomato-Based Products: Tomato sauce, marinara, and ketchup might taste great, but they often cause heartburn, especially when consumed in large quantities.

6. Caffeine and Alcohol: Sorry, coffee lovers and wine enthusiasts! Both of these can relax the LES, leading to heartburn. It can feel like a social death sentence when everyone else is enjoying their drinks, and you have to sip on water or ginger ale.

7. Medications: While medications are often necessary, some, like nonsteroidal anti-inflammatory drugs (NSAIDs) and certain antibiotics, can aggravate heartburn symptoms.

Lifestyle Changes to Alleviate Heartburn

Here are some strategies that have worked wonders for me and could do the same for you:

1. Eat Smaller Meals: Large meals can put pressure on your LES, so opt for smaller, more frequent meals throughout the day.

2. Stay Upright After Eating: Lying down can encourage acid to travel up your esophagus. Instead, try to remain upright for at least two to three hours after eating.

3. Identify Triggers: Keep a food diary to track what you eat and when you get heartburn.

4. Chew Your Food Thoroughly: The more you chew, the easier it is for your stomach to digest food.

5. Wear Loose Clothing: Tight clothing can put pressure on your abdomen and increase the likelihood of acid reflux.

6. Stay Hydrated: Drinking plenty of water throughout the day can help digestion.

7. Limit Carbonated Drinks: While those fizzy beverages may seem refreshing, they can increase pressure in your stomach and allow stomach acid to escape into the esophagus.

If you’ve ever played the fun little game of is this meal going to betray me later, you already know why this list exists.

The Proton Pump Inhibitor Predicament

Proton pump inhibitors (PPIs), commonly prescribed for conditions like GERD, reduce stomach acid, but recent studies have raised concerns about their long-term use.

Research has linked long-term PPI use with an increased risk of gastric cancer. A large study published in 2022 examined over 1.1 million people prescribed PPIs and found that they had a 1.45-fold higher risk of gastric cancer than those taking histamine H2 blockers, an alternative class of acid reducers. The risk was especially concerning for those on high doses of PPIs for extended periods, for example, taking high doses had a 2.03-fold higher risk than those on lower doses.

A study based on the Korean health registry echoed these concerns. While PPIs manage acid-related disorders, their long-term use, particularly at high doses, should be approached with caution. Experts now recommend prescribing PPIs at the lowest effective dose for the shortest duration necessary to minimize risks. If you’re on a daily PPI and still getting symptoms, it might be time to look at your lifestyle habits, not just your prescription.

WHAT I REACH FOR BEFORE ANTACIDS

1. Ginger: Whether in tea or as a spice in your meals, it may help settle your stomach. Just a few slices of ginger root in boiling water can make a soothing tea that might help reduce inflammation and irritation in your digestive system.

2. Chamomile Tea: Drinking chamomile tea before bed might help soothe your digestive system.

3. Apple Cider Vinegar: This one can be controversial, but this remedy has gained popularity for its potential digestive benefits. Some people find that mixing a tablespoon of apple cider vinegar with water can help balance stomach acidity. However, be careful, this remedy doesn't work for everyone, and some may find it aggravates their symptoms. It's a good idea to start small and see how your body reacts.

4. Aloe Vera Juice: Known for its soothing properties, aloe vera can help reduce inflammation in the stomach and esophagus. Drinking a small amount before meals may help soothe your digestive tract. Fair warning: some aloe juices will absolutely send you running to the bathroom, so check the label before you get brave.

5. Slippery Elm: This herbal remedy has been used for centuries to soothe digestive discomfort. It contains mucilage, which coats and soothes the digestive tract.

6. Licorice Root: This herb has been known to help increase the esophagus's mucosal lining, protecting against stomach acid. Look for deglycyrrhizinated licorice (DGL) to avoid the potential side effects of excessive glycyrrhizin. DGL can be found in chewable tablets that you can take before meals.

7. Probiotics: Consider adding fermented foods like yogurt or kefir to your meals. If you're not into dairy, look for non-dairy probiotic options like sauerkraut or kimchi.

HOW I SLEEP WHEN MY CHEST IS ON FIRE

If I can feel it coming, I sleep on my left side with a couple of pillows stacked under my mid-back so my chest is actually elevated instead of just my head at a weird angle, and I keep one between my knees so I don't roll over at 3 am. If I ate close to bed, I do this anyway.

When to See a Doctor

While occasional heartburn can be managed, persistent or severe symptoms warrant medical attention. Here are some signs that it might be time to consult a professional:

1. Frequent Symptoms: If you're experiencing GERD and feel burning more than twice a week, it might be a sign of gastroesophageal reflux disease (GERD).

2. Difficulty Swallowing: Don't ignore this symptom if you find it hard to swallow food or liquids.

3. Persistent Nausea or Vomiting: nausea or vomiting alongside heartburn should not be overlooked.

4. Unintentional Weight Loss: Losing weight without trying can signal underlying health issues.

5. Chest Pain: While heartburn can cause discomfort, severe chest pain or other symptoms (like shortness of breath or sweating) should be treated as a medical emergency. Always err on the side of caution.

6. Blood in Stool or Vomit: This is a serious symptom that requires immediate medical attention. If you notice blood, contact your doctor right away.

FAQ’s

1. What is the difference between GERD and regular heartburn?
While occasional heartburn might hit after a heavy or spicy meal, GERD (gastroesophageal reflux disease) is the chronic version that sticks around. If you’re getting heartburn two or more times a week, waking up with a sore throat, or tasting acid in your mouth, you might be dealing with GERD.

2. Can you manage acid reflux naturally without medication?
Absolutely. Many people (myself included) have found relief with simple but powerful shifts like eating smaller meals, not lying down after eating, cutting back on trigger foods, and managing stress. Sometimes, it really is about tuning in to what your body’s screaming at you.

3. Does eating late at night make acid reflux worse?
Yes, and I know this one stings. Your fave 11 PM snacks might be cute for your tastebuds, but not for your esophagus. Aim to eat your last meal 2–3 hours before bed. If you need something before sleep, go bland and small (like a few saltines or some steamed apples).

4. Can stress really trigger acid reflux?
Yes, your drama isn’t just emotional, it's physiological too. Stress can increase stomach acid and slow digestion, creating a reflux storm. If you’re constantly dealing with stress (who isn’t?), try breathwork, walking after meals, or venting. Yes, seriously.

IF YOU’RE TIRED OF PLAYING DINNER ROULETTE

Managing GERD doesn’t have to mean missing out on life or stressing every meal. Want more tips, easy recipes, and no-judgment support? Sign up for my newsletter below and get a fresh dose of Chronically Chic goodness delivered right to your inbox every week.