Stress and GERD: Protect Your Digestive Health
Stress and GERD: Protect Your Digestive Health
Stress and Acid Reflux- The Burning Truth 🔥
Ever felt that fiery burn in your chest and wondered why it hits hardest on stressful days? It’s no coincidence—stress could be fueling the flames of GERD.
Gastroesophageal Reflux Disease (GERD) and Stress: A Dangerous Duo
Gastroesophageal reflux disease is a condition where chronic exposure from the acidic stomach secretions come up to the unprotected epithelial lining of the esophagus. This can cause damage to to lining and potentially lead to cancer- like Barrett’s esophagus.
Causes of GERD
Poor lifestyle habits (e.g., overeating, lying down right after eating)
Certain medications- antibiotics, sedatives, nitrates, calcium channel blocker agents, anticholinergics and others
Obesity- having a body mass index >30
Smoking, and high alcohol intake
Anxiety and depression
Stress- increases acid production, weakens the lower esophageal sphincter, and heightens sensitivity to acid
Risk Factors
Age (over 50)
Men report more frequently than women
Chronic stress or anxiety
Hiatal hernia
Pregnancy
Poor diet, high in unhealthy fats and spicy foods
Signs and Symptoms
Persistent heartburn (especially after eating or at night)
Regurgitation of sour or bitter-tasting acid
Chest pain or discomfort
Difficulty swallowing
Sore throat, chronic cough, or laryngitis
Complications
Esophagitis, upper gastrointestinal bleeding, anemia, peptic ulcer, peptic stricture, dysphagia, gastric cardia cancer, and Barrett esophagus.
GERD may also result in extra-gastrointestinal complications, including dental erosions, laryngitis, cough, asthma, sinusitis, and idiopathic pulmonary fibrosis.
Higher rates in people who experience chronic stress.
Stress and GERD: The Vicious Cycle
Stress can amplify GERD symptoms by increasing stomach acid production. It weakens the esophageal muscles, allowing acid to escape into the esophagus. Experiencing anxiety over GERD symptoms can lead to more stress, perpetuating the cycle.
Diagnosis and Treatment
Diagnosis include but are not limited to:
Endoscopy
pH monitoring
X-ray with barium swallow
Conventional Treatments:
Antacids and proton pump inhibitors
Lifestyle changes (diet and sleep habits)
Surgery in severe cases
Holistic Approaches and Natural Treatments ✅
Lifestyle Tips:
Eat smaller, more frequent meals.
Avoid lying down for at least an hour after eating.
Limit caffeine, alcohol, and spicy foods.
Avoid large meals, especially late at night, to prevent nighttime reflux.
Sleep with your upper body elevated, using a wedge pillow or raising the bed’s head.
Wear loose-fitting clothing around the waist to avoid adding pressure on the abdomen.
Stay hydrated throughout the day with water, but avoid drinking large amounts during meals.
Herbs:
Ginger: Reduces inflammation and soothes the stomach.
Licorice Root: Has protective effects on the stomach lining.
Chamomile Tea: Calms the digestive system and reduces acid production.
Essential Oils:
Peppermint: Helps with indigestion, though use sparingly if acid is high.
Lavender: Soothes nerves and calms digestive upset.
Fennel Oil: Reduces gas and bloating, easing pressure on the stomach.
Massage Therapies:
Swedish Massage: Eases muscle tension and reduces stress.
Trigger Point Therapy: Targets and relieves specific areas of tension.
Polarity Therapy: Balances energy and reduces stress.
Shiatsu and Reflexology: Relieve digestive discomfort and reduce stress.
Deep Tissue Massage: Reduces muscle tension linked to acid production.
Acupuncture:
Can support digestive health and alleviate reflux symptoms by balancing body energies.
Meditation and Breathing Exercises:
Proven to reduce stress, which in turn reduces stomach acid production and reflux incidents.
Bone Broth:
Bone broth can be a soothing remedy for acid reflux due to its nutrient-rich composition that supports gut health and reduces inflammation.
Here are a few specific ways it will help:
1. Supports Stomach Lining Repair: Bone broth contains collagen and amino acids, such as glycine and glutamine, that help strengthen and repair the gut lining. This can be particularly beneficial for people with acid reflux, as a healthier gut lining can prevent acid from irritating the esophagus.
2. Reduces Inflammation: The anti-inflammatory compounds in bone broth, like glycine, can help calm inflammation throughout the digestive system, which often exacerbates acid reflux symptoms.
3. Aids Digestion: Gelatin in bone broth helps improve digestion by attracting water to the digestive tract, aiding in the breakdown of food. Better digestion can reduce the chances of acid build-up and reflux.
4. Balances Stomach Acid: Bone broth can help balance stomach acid levels. In cases where acid reflux is due to low stomach acid (a common but counterintuitive cause), bone broth’s nutrients stimulate natural acid production and proper digestion.
5. Promotes Alkaline Balance: Many bone broth recipes incorporate alkaline vegetables and herbs, which can help neutralize excess stomach acid, providing relief from acid reflux symptoms.
These combined effects make bone broth a gentle and nourishing option for individuals with acid reflux, helping to ease symptoms by addressing the root causes “rather than just masking them”.
Image created using AI by author
Why Reducing Stress is Essential for GERD Prevention
Reducing stress is not only good for your mind but also for your digestive health. When you’re calm, your body produces less stomach acid, reducing the chances of acid creeping into your esophagus.
Stress-Less living strengthens the muscles that keep acid in its place and helps regulate your digestive processes. Taking time to unwind allows your body to function at its best, helping you avoid the “vicious cycle of stress-induced reflux”.
Every small step toward less stress is a big step to a happier, healthier you—inside and out!
Stress-Less with Holistic Nurse Kathleen 👩🏻⚕️
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First, you’re going to learn practical stress management skills. We’re talking clarity… Getting back your mental space, so you can focus on “what really matters”. Imagine making better decisions, having more energy and actually enjoying life.
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Very thorough and helpful. Thank you Kathleen. Now to get some bone broth!