Managing Acid Reflux During Menopause - Understanding the Link and Finding Relief
The hormonal changes that occur during perimenopause and menopause can play a big role in how your body responds to acid reflux. During this time, estrogen and progesterone levels tend to fluctuate, which can cause weakened esophageal muscles and increased pressure on the stomach. This can lead to more frequent episodes of acid reflux.
Firstly what is acid reflux?
Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition in which stomach acid flows backward from the stomach into the esophagus. This can cause chest pain, burning sensations and other uncomfortable symptoms. During menopause, hormonal changes can affect how your body responds to acid reflux.
How to manage acid reflux during menopause.
Do you find yourself feeling bloated and nauseous after meals, or perhaps wake up in the night with a burning sensation in your chest? Many women who are entering or going through menopause experience acid reflux symptoms as their bodies adjust to this major life change -- and it can be disheartening if you don’t know what’s causing it. It's helpful to understand that many of these issues stem from falling oestrogen levels leading to changes in stomach acid production. While there is no one-size-fits-all solution for managing acid reflux during menopause, there are certain lifestyle and dietary modifications that can help manage symptoms. In this blog post we'll go into a bit more detail about why acid reflux occurs during menopause, followed by natural solutions that may help alleviate it.
Low stomach acid may be one of the underlying causes of acid reflux. When the levels of stomach acid are low, it can cause a breakdown in the barrier between the esophagus and stomach which allows for food and liquids to flow back up into the esophagus, creating an uncomfortable burning sensation. Low stomach acid also means that proteins aren’t properly digested, leading to increased pressure on the LES (lower esophageal sphincter) which can then result in more frequent reflux. Additionally, when we don't have adequate levels of digestive enzymes and HCL (hydrochloric acid), it leads to impaired digestion which can contribute further to reflux-like symptoms, pain or bloating after meals.
Eating smaller meals throughout the day rather than large ones may help reduce symptoms caused by low stomach acid during menopause. By consuming smaller amount more frequently you may help ease symptoms like nausea and indigestion caused by reduced production of digestive enzymes and HCL during this time period. Additionally, avoiding trigger foods as well as eating at least 3 hours before bedtime will assist in minimizing regurgitation due to weakened LES tone impacted by fluctuating levels of estrogen and progesterone seen during menopause.
There are also several natural supplements that may provide relief from menopausal acid reflux symptoms, such as DGL (deglycyrrhizinated licorice) and slippery elm which can help reduce inflammation and soothe the digestive system. Probiotic supplements may also be beneficial due to their ability to support a healthy bacterial. Always talk to a healthcare professional before taking any supplements as they can react with medications you are taking,
Understand the changes in your body - falling oestrogen levels during menopause can affect the production of acid in the stomach, leading to an increase in indigestion and wind.
Menopause comes with a lot of physical changes that can make you feel like you're on a rollercoaster ride. Falling oestrogen levels during this period can affect your body in numerous ways - one of which is the production of acid in the stomach. As these levels fall, it can cause an increase in indigestion and wind, which can be uncomfortable and embarrassing. Understanding these changes in your body can help you identify the symptoms and take measures to alleviate them. While they can be unpleasant, just remember that you're not alone and that many women go through the same experience.
Eat smaller meals more frequently - this will help to keep your stomach from becoming too full, which can lead to heartburn or acid reflux.
Taking care of your diet is essential for maintaining good health, and one simple technique to achieve that is by eating smaller meals more frequently throughout the day. This approach can significantly help keep your stomach from feeling too full or bloated, which can lead to heartburn or reflux. Your body will be able to digest these small portions of food much more easily and effectively, thus allowing you to feel more comfortable and energetic throughout the day. So instead of eating three big meals, try breaking them up into five or six smaller ones, and you may notice a significant improvement in your digestion and overall well-being.
Avoid foods that are known triggers for heartburn and acid reflux - such as spicy food, fried food, citrus fruits and juices, garlic and onions, tomatoes, chocolate etc
If there's one thing that can put a damper on a good meal, it's heartburn and acid reflux. These uncomfortable symptoms can be triggered by a number of different foods - from spicy dishes to citrus fruits and even chocolate. As much as we might love these tasty treats, it's important to be mindful of what we're consuming if we want to avoid the discomfort that comes with heartburn and acid reflux. Fried foods, garlic and onions, and tomatoes are also on the list of foods to avoid. While it may be tough to give up some of our favourite eats, making smart choices can truly make a difference in how we feel after enjoying a meal.
Stay away from caffeine and alcohol - both of these substances can increase stomach acid production
Taking care of our stomach is essential for our overall health, and consuming caffeine and alcohol can have negative effects on our digestive system. These substances can increase stomach acid production, leading to acid reflux, indigestion, and other digestive problems. Therefore, it is important to limit or avoid caffeine and alcohol in our diets. While the occasional cup of coffee or glass of wine may not have significant harm, excessive consumption of these substances can harm our digestive system and cause long-term health problems. So, let's prioritize our stomach health and make conscious choices about our food and drink consumption.
Working with a nutritional therapist is an effective way to help manage your heartburn and other digestive issues you may be experiencing. A professional nutritional therapist can provide you with tailored dietary advice based on your individual needs, such as identifying foods that are known triggers for indigestion, such as citrus fruits and juices, garlic and onions, tomatoes,
If you've been struggling with digestive issues such as bloating, constipation, or discomfort after meals, it might be worth considering a digestive enzyme supplement. These supplements help break down the food you eat so that your body can absorb nutrients more easily and efficiently. However, it's important to consult with a healthcare professional/nutritional therapist before adding any new supplement to your routine. They can provide guidance on whether a digestive enzyme supplement is appropriate for you, and recommend specific products that are safe and effective. With the right advice and support, a digestive enzyme supplement could be a helpful addition to your overall wellness routine.
Keep stress levels low - stress has been linked to increased levels of stomach acid, so try to relax and unwind after a stressful day at work or home. Stress hormones can effect our digestion.
Stress is an inevitable part of life, but finding ways to keep it at bay is important for our overall health. As it turns out, stress can have a negative impact on our digestive system by increasing the levels of stomach acid that our bodies produce. While it may seem easier said than done, finding ways to relax and unwind after a particularly stressful day is crucial. Whether it's taking a relaxing bath or practicing mindfulness exercises, incorporating healthy stress management techniques into your daily routine can have a significant impact on your digestion and overall well-being. So next time you're feeling overwhelmed, remember to take some time for yourself to destress and prioritize your health.
Propping your head up in bed is a simple yet effective way to manage heartburn.
This technique helps to prevent stomach acid from flowing back into the esophagus, which is the primary cause of heartburn and acid reflux. Additionally, this action creates a more upright position in the body that facilitates easier digestion. Research has found that propping the head up in bed is more effective than using extra pillows, so it may be worth investing in a wedge pillow or foam block to help you get into the perfect position for maximum relief.
Keeping a food diary can be an invaluable tool in managing heartburn and other digestive issues.
By documenting what you eat, when you eat it, and how it makes you feel afterwards, you can start to identify which foods are triggering your symptoms. For example, if you experience heartburn after eating certain types of food, such as spicy dishes or fatty foods, you can make an informed decision to cut them out of your diet. This practice will also help you become more mindful of your eating habits, and give you the knowledge to make healthier choices in the future.
Chewing food properly is an important part of maintaining good digestive health and reducing the risk of acid reflux.
When we chew our food, it not only breaks down the food into more easily digestible pieces, but also activates the saliva glands which helps to neutralize any acids that may be present in the stomach. Chewing thoroughly also triggers the release of enzymes in our saliva which helps to break down starches and proteins. So, take the time to fully chew your food before swallowing for optimal digestion.
Certain fats can aggravate acid reflux symptoms
It's important to pay attention to the types of fats you're eating. Sticking to fats that are low in saturated and trans fat is your best bet, such as fatty fish, nuts and seeds, avocado, extra-virgin olive oil, coconut oil or ghee. Avoid processed foods with high levels of saturated or hydrogenated fats as they can trigger an increase in stomach acid production which may exacerbate your heartburn. Additionally, limit your intake of meat and dairy products since they can take longer for the body to break down properly and cause indigestion. Eating small amounts of healthy fat throughout the day should help keep your acid reflux under control without sacrificing any flavour or enjoyment from food!
Maintaining a healthy weight is an important factor in preventing and managing acid reflux.
Being overweight puts pressure on the lower esophageal sphincter, or LES, which is the muscular valve located at the bottom of your esophagus that keeps the stomach contents from entering into your throat and lungs. When this valve is weakened, it can allow stomach acids to backflow into the esophagus. So, if you’ve been struggling with acid reflux, modifying your diet to maintain a healthy weight could be beneficial in reducing your symptoms.
Conclusion
Menopause can affect digestion, but there are ways to manage and mitigate those effects. Understanding how oestrogen levels falling during this phase of life can lead to an overproduction of stomach acid, as well as other symptoms, is key in learning how to manage them. Eating smaller meals more frequently, avoiding certain trigger foods and drinks such as caffeine, alcohol and spicy dishes, taking a digestive enzyme supplement, and managing stress levels all go a long way in helping you cope with digestive issues. Remembering that you are not alone in your menopausal journey is also important: book a free discovery call with me today to discuss solutions that work for you and understand the changes your body is going through. You can book the call via the below link
