CALMING THE BURN: Strategies for Alleviating Acid Reflux & GERD

What has been burning within you lately and creating intense discomfort?

Perhaps it's the acid rising from your belly and a weak esophagus from frenetically scoffing your lunch meals between back-to-back meetings? (No judgment; many busy leaders experience this predicament.)

I invite you to now reflect on these additional questions...

Does heartburn/Gastroesophageal Reflux Disease (GERD) plague your daily functioning as an executive and keep you from optimal well-being and performance?

Does heartburn rear its ugly head just as you are trying to fall asleep?

Might your GERD flare-up be exercise-induced, as I have been experiencing lately? Or the result of high stress levels?

Yes, sadly, exercise-induced GERD from high-impact activities and abdominal exercises such as crunches is such a thing, especially if you have a weak lower esophageal sphincter (LES), as I apparently have.

Ever wonder if you may be having a heart attack versus severe indigestion? (If so, please consult your doctor/ER immediately.)

Have you seen your doctor about your heartburn/GERD? (If not, please put this on your to-do list ASAP.)

The SAD News about GERD!

In the United States, GERD (i.e., acid reflux, indigestion) is one of the most commonly diagnosed gastrointestinal diseases, with nearly 20 percent (likely more) of the adult population experiencing symptoms regularly.

According to Cedars-Sinai, Acid reflux affects nearly a third of US adults weekly.

Many of us can perhaps recall advertisements of stressed executives popping antacids!

Acid reflux has a variety of causes that can lead to GERD. These include but are not limited to stress, diet, genetics, age, previous injuries, and even certain forms of exercise, as mentioned above.

GERD affects people differently and involves symptoms which vary from mild to moderate or severe.

Mild sufferers may experience occasional bouts of heartburn. Those with more severe reflux can experience heartburn daily. Others may never experience heartburn but may have symptoms such as asthma, chronic cough, hoarseness, or chest pain due to persistent reflux.

When left untreated, GERD can lead to serious complications such as changes to esophageal structure or Barrett’s esophagus (which is why you should promptly consult your doctor on your concerns and condition).

If you experience acid reflux (or GERD), be sure to check with your doctor for underlying symptoms and medical advice.

Most 'non-chronic' causes of acid reflux, however, can be attributed to what, when, and how we eat and poor lifestyle habits.

Ten Lifestyle Habits for Improving Digestion and Reducing GERD, Acid Reflux/Heartburn

1. Eat smaller, more frequent meals throughout the day.
2. Avoid eating heavy meals, especially close to bedtime.
3. Avoid or limit your intake of sodas, caffeine, chocolate, acidic (i.e., juices and tomato sauces), fatty, greasy, or spicy foods.
4. Choose foods that are easy to digest, such as green smoothies, fruits, vegetables, and whole grains.
5. Stay hydrated by drinking plenty of water.
6. Maintain a healthy weight through regular exercise and a whole-food diet.
7. Incorporate stress-reducing techniques in your day, such as deep breathing, yoga, and meditation.
8. Avoid smoking and excessive alcohol consumption.
9. Wear loose-fitting clothing to avoid putting undue pressure on your stomach.
10. Consult with a healthcare professional for personalized advice and treatment options.

Remember, everyone is different, so it's important to determine the underlying causes of your GERD and the solutions that work best for you.

To reduce acid reflux at night and while sleeping, try the following:

• Allow a minimum of 2-3 hours between your last meal and bedtime.
• As mentioned above, avoid eating heavy meals or heartburn-triggering foods close to bedtime.
• Avoid fatty meals in the evening - fat delays gastric emptying!
• Limit caffeine, alcohol, and nicotine intake, especially in the evening.
• Avoid exercising and doing ab crunches on a full tummy. (I learned this the hard way many years ago as a Personal Trainer demonstrating ab exercises with clients immediately following my meals.)
• Elevate your head while sleeping by using a wedge pillow or raising the head of your bed.
• As previously suggested, reduce and master stress at night/in bed through relaxation techniques like deep breathing or meditation. (I can sometimes alleviate heartburn at night with deep breathing exercises.. seems to calm and settle an upset tummy... brain-gut connection at work!)

My favorite, go-to strategy...sleeping on my left side!

Sleeping on your left side may help prevent heartburn or acid reflux due to the position of your stomach and esophagus. Here's why...

When you sleep on your left side, the junction between your stomach and esophagus is positioned above the level of gastric acid, reducing the likelihood of acid flowing back into the esophagus. This can help alleviate symptoms of heartburn and acid reflux that often worsen when lying flat on your back or right side.

While this position may be helpful for some, again, it's essential to find what works best for your individual needs. If you're experiencing persistent heartburn or acid reflux, consult your healthcare provider for proper evaluation and recommendations.

Additional Digestion Enhancing - Acid Reflux Remedies

Provided you do not have any food sensitivities to the following, these digestion-enhancing remedies might help you minimize or prevent non-chronic cases of heartburn/acid reflux:

• Apple cider vinegar: Consume 1-2 teaspoons apple cider vinegar in 8 oz of water with 1 tsp non-pasteurized honey (optional) before meals.
• Green Drinks – incorporate chlorophyll drops in your water or add one green powder drink into your day.
• Fiber – add ground flax to smoothies.
• Consume beverages such as coconut water and chamomile, ginger, and licorice teas.

Here's to optimizing your digestion and well-being, heartburn-free days and nights, a happy, healthy belly, and abundant productivity!

Let me know in the Comments if any of these tips work for you (or if you have other helpful strategies).

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