| Acid Reflux Disease!
People often say, "If you eat well, you don’t need supplements."
"Are you eating properly?" is a common way we check on each other.
"Let’s grab a meal sometime" is a familiar invitation.
And "People live on the strength of food" is a phrase we all know.
It’s clear that we have a deep connection to meals and food.
However, some people distance themselves from meals for health management, dieting, fasting, or intermittent fasting. Others simply don’t have the time to sit down for proper meals due to their busy schedules.
For various reasons, eating three proper meals a day isn’t always as easy as it sounds.
One of the most common conditions caused by irregular eating habits is gastroesophageal reflux disease (GERD). It might seem less frustrating if it were solely due to irregular eating, but did you know that GERD can also occur in people who exercise diligently and maintain strict diets?
Studies have revealed that excessive exercise or low-carb, high-fat diets can trigger GERD.
While many believe that GERD can be avoided by simply skipping late-night snacks and not lying down immediately after eating, it turns out this condition can be triggered by a variety of factors.
Let’s take a closer look at GERD and its surprising triggers.
| What is Gastroesophageal Reflux Disease (GERD)?
What kind of condition is GERD? The term “reflux” likely gives you a clue about its symptoms.
When you eat a delicious meal, the food should reach your stomach, get digested, and move on. However, in GERD, the stomach's contents, including stomach acid, flow backward into the esophagus.
This backward flow of stomach contents, especially acid, irritates the lining of the esophagus, leading to a condition known as GERD. When this irritation causes inflammation in the esophagus, it’s called acid reflux esophagitis.
Stomach acid damages the esophageal lining, causing discomfort or pain, especially when swallowing food or saliva.
The symptoms often worsen when lying down or in positions that increase abdominal pressure.
Let’s take a closer look at the symptoms of GERD:
| "Symptoms of Acid Reflux (GERD)"
The most common symptom of GERD is chest pain.
It often feels like a burning sensation or discomfort starting from the bottom of the chest and moving up toward the throat. Some describe it as a fiery or stinging pain with an unpleasant feeling.
Another key symptom is acid reflux, where sour or bitter liquid—or partially digested food—flows back into the mouth.
Sometimes, it can cause chest pain or the sensation of food being stuck in the throat. Even when not eating, it may feel like a lump is lodged in the throat.
Other symptoms include recurring pain or discomfort in the upper abdomen (epigastric region), or chronic coughing. Even without a cold, the throat may feel itchy, causing frequent coughing.
The chest pain caused by GERD can occur at any time but tends to worsen after meals or when lying down, which is a hallmark characteristic.
It’s easy to confuse GERD-related chest pain with general heartburn. However, heartburn is more commonly seen with conditions like functional dyspepsia, stomach ulcers, or duodenal ulcers.
Heartburn symptoms usually intensify before meals, when the stomach is empty, especially in the upper abdomen (epigastric area).
So, while GERD and heartburn symptoms may seem similar, there are slight differences in the location and timing of their occurrence!
| "What Causes Acid Reflux (GERD)?"
The direct cause of GERD is the relaxation of the lower esophageal sphincter (LES).
When we eat, food travels down the esophagus and enters the stomach. To digest the food, the stomach produces acid and digestive juices.
Under normal conditions, the body tightens the area between the esophagus and stomach to prevent the backflow of stomach acid and food. This tightening is controlled by a muscle called the sphincter, specifically the lower esophageal sphincter (LES) located at the bottom of the esophagus.
If the LES doesn’t tighten properly, stomach acid and digestive juices can flow back into the esophagus.
Unlike the stomach, the esophageal lining lacks a protective barrier, so exposure to stomach acid causes irritation and inflammation.
Factors that weaken the LES:
- Alcohol
- Caffeine
- Chocolate
- High-fat diets
- Smoking
- Mint products
Factors that increase reflux symptoms:
- Overeating
- Lying down immediately after eating
- Obesity
- Pregnancy
- Wearing tight clothing around the waist or abdomen
- Abdominal bloating (ascites)
| "Treating and Preventing GERD"
Source: Samsung Seoul Hospital Health Information
To improve GERD, correcting dietary habits and lifestyle is more important than relying solely on medication!
How to Adjust Eating Habits:
- Maintain a Healthy Weight: Reducing abdominal pressure is crucial. If you are overweight, losing weight can help alleviate symptoms.
- Quit Smoking: Nicotine lowers the pressure of the lower esophageal sphincter (LES). Quitting smoking can reduce the relaxation of the LES.
- Avoid Alcohol: Abstaining from alcohol can strengthen the LES and improve esophageal motility.
- Reduce Stomach Acid Secretion: Avoid foods that increase stomach acid production, such as greasy foods, coffee, chocolate, and orange juice.
- Avoid Lying Down Right After Meals: To prevent acid reflux, refrain from eating at least two hours before bedtime and avoid lying down immediately after meals.
- Avoid Overeating: Eat smaller portions more frequently, chew slowly and thoroughly, and opt for soft foods. Avoid eating within three hours of bedtime.
- Elevate Your Head While Sleeping: When using a bed, elevate the head of the bed to reduce acid reflux and alleviate symptoms.
"Hold on a second!"
Right???
Left!!!
If you have gastroesophageal reflux disease (GERD), raising the upper body (head) while sleeping, and preferably lying on your left side instead of your right, will help.
From a physiological perspective, lying on the left reduces the impact on the lower esophageal sphincter (LES) by preventing undigested food from reaching it. This helps prevent acid reflux!
Foods to Help Relieve Reflux Esophagitis:
- Cabbage, Broccoli: These foods soothe the stomach and are rich in vitamins and minerals, including the anti-ulcer component vitamin U. They neutralize stomach acid and protect the stomach lining, reducing inflammation.
- Seaweed : These varieties of seaweed contain water-soluble dietary fiber, which does not irritate the stomach wall. They’re helpful when consumed during episodes of stomach discomfort.
- Aloe: Aloe helps calm inflammation in the esophagus and stomach. Aloe juice, in particular, is effective in inhibiting acid reflux.
- Potatoes: Potatoes neutralize stomach acid and aid digestion. Their starch and pantothenic acid help strengthen the stomach lining and soothe the stomach, benefiting those with ulcers. For severe heartburn, drinking fresh, peeled raw potato juice on an empty stomach in the morning is recommended.
The saying "Too much of anything is bad" applies here too, right?
Rather than intense exercises involving heavy weights to build strength, a simple walk after a meal can actually be more beneficial for reflux esophagitis.
How about taking care of your esophagus health with a post-meal walk?
Sending warm greetings.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
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