If you are like millions of people in America, you might suffer from symptoms of acid reflux. Burning in your chest after eating, belching, bloating and lots of gas. Many people suffer from these types of symptoms, and quickly reach for over the counter remedies like Tums or proton pump inhibitors (PPIs) such as Prilosec, Prevacid and Nexium. But what most people are often surprised to hear is that these over the counter meds can actually be doing their bodies more harm than good.
The truth is, having symptoms of heartburn is NOT a sign that you have too much stomach acid, which is what these medications are designed to reduce. Instead, these symptoms are actually signs that the stomach acid you have is in the wrong place. It can bubble up through the lower esophageal sphincter (the flap that separates the stomach from the esophagus), and that can burn, causing symptoms of reflux.
The truth is, stomach acid is supposed to be strong. Really strong. That's because its primary job is to break down the food that you just ate in order to separate out the nutrients and minerals into things your body can use, as well as kill off any unwelcome bacteria. The problem with reaching for over the counter meds every time you feel the burn (like PPIs), is that they reduce your stomach acid on purpose, and this diminishes your body's ability to do what it's supposed to in terms of breaking down food into usable nutrients. Without the strong stomach acid, you don't have the nutrients, and without the nutrients needed, your body can suffer from a whole CASCADE of downstream effects and symptoms. Nutrients are the basic building blocks for all biochemical processes in your body -- everything from the cells in your toes to the muscles in your heart to the nerves in your brain -- they all need nutrients to function. So imagine what those little pills that reduce your stomach acid's effectiveness are actually doing to you now, and in the long run.
Instead of reaching for those over the counter pills, here are some top tips for making your acid reflux go away:
1) Sit down and chew - A LOT. Meal times can often feel like an annoyance, or a race to stuff down as much food as possible in as little time as possible. But this is actually doing you a MAJOR disservice and may be the root cause of your reflux. Instead, sit down with your meals, and chew until your food is almost liquid before swallowing. This allows your body to begin the digestive process and gives your stomach a much easier job to do. It may seem simple, but you'd be surprised at the number of people who barely chew, swallow huge chunks of food, and gulp a ton of water to chase it down.
2) Avoid huge drinks DURING your meal. That's right - staying hydrated is very important throughout your day, but doing it while eating is not the best. The reason is that swallowing large amounts of water during meal time actually dilutes your stomach acid, making it less able to do its job, and often leading to belching and bloating. Instead, drink a small amount with your meal and focus most of your daily hydration between meal times.
3) Don't Eat Too Much - overeating can be a massive cause of reflux (essentially, the excess food blows open the lower esophageal sphincter). Your stomach is like a blender and it can't be overfilled otherwise again, it can't do it's job of properly breaking down all the food inside. But the opposite is also true -- "grazing" or constantly eating snacks throughout the day is not good for you either. It doesn't give your digestion a break and allow time for your body to have effective migrating motor complex waves that move the food through your system. So instead, aim for appropriate sized meals a few times a day.
4) Address Magnesium Deficiency. It's a widespread issue (check out the recent video I posted about it on instagram @payalarorawellness) and actually can cause muscles to tighten and spasm. This includes spasms of the lower esophageal sphincter and...you guessed it...heartburn.
5) Stop eating foods that trigger you. There are specific foods that you should avoid when you are dealing with recurrent reflux. Specifically, if you are having daily GERD, you should avoid these foods to give your body a break, at least for a period of time. These foods include: cooked tomato sauce, citrus juices, coffee, black tea, soda, alcohol, peppery or spicy foods, fried food, chocolate, and things with mint in them. Eliminating these, or at least reducing them drastically for a while, could give you some real relief until you determine the root causes of your reflux.
6) Stop living in a constant state of stress. This is a big one. Living in a sympathetic dominant (fight or flight) state naturally reduces your stomach acid and digestive secretions as your body prioritizes survival over rest and digest activities. So if you are constantly on the go-go-go, do-do-do roller coaster, maybe it's seriously time to consider how you can give your body, and your brain, a break. This is especially true at meal time. Sitting down, taking a few calming and cleansing breaths, and thinking about what you are grateful before enjoying your meal can really go a long way in reducing reflux.
There are more things you can do without reaching for the drugs, but these are a few steps you can start taking RIGHT NOW. Also, if you have been taking PPIs, please don't stop cold turkey. That can also lead to major harm. Instead, a progressive titration downward over a period of weeks is suggested to wean off of acid-suppressing drugs. Targeted supplements during this period can help to soothe and protect the lining of the stomach as well.
If you are struggling with acid reflux, reach out and let's talk about a functional approach that could benefit you now and in the long term at payal@arorawellness.com.