You know the feeling: that burning sensation in your chest after a meal – the one that sends you running for the Tums. Most of us suffer from this discomfort, commonly called heartburn, from time to time. Truth is, more than 60 million of us experience heartburn at least once a month, and about 25 million suffer from it on a daily basis.[i] [ii] But if heartburn has become a regular complaint, you may have the digestive disorder known as gastro-esophageal reflux disease, or GERD.
- Nearly 7 million Americans suffer from GERD.[iii]·
- GERD afflicts people of every socio-economic class, ethnic group and age, although it is most common in adults between ages 45 and 64.
- GERD affects an estimated 7 percent of the global population (men, women and children).[iv]
So here is the technical description: GERD affects the lower esophageal sphincter (LES) muscle, which connects the esophagus with the stomach. Normally, this muscle prevents digestive acid from flowing out of your stomach into your esophagus. But if your LES muscle isn’t working properly, the resulting reflux of stomach acid can cause regular heartburn and chest pain. Additionally, you may have problems swallowing and you may notice a sour-tasting fluid in your mouth. When digestive acid is refluxed (backed up) into the throat it can cause sore throat, and if it reaches your mouth, it can dissolve tooth enamel.
GERD can eventually cause breaks in the lining of the esophagus, leading to severe damage to the skin-like lining of the esophagus (a condition known as Barrett’s esophagus). And note, the risk of esophageal cancer is significantly increased in people with Barrett’s esophagus.
In most cases, GERD is a chronic condition. Unfortunately, because the most frequent symptom of GERD — heartburn — is so common, many people don’t associate it with a disease. That’s why it’s important not to ignore regular heartburn. Don’t try to self-diagnose or self-treat if heartburn (or other symptoms, such as a sour taste in your mouth) is a recurring problem. If you find yourself reaching for the antacids more than twice a week, have trouble swallowing, or regularly experience nausea or vomiting, see your health care professional.
Although GERD can’t be cured, it can be effectively managed with modification to your lifestyle and diet. The following are recommended modifications:
- Avoid fatty foods, spicy foods and caffeine, which stimulate stomach acid.
- Say “no thanks” to chocolate, peppermint and alcohol, all of which relax the LES muscle and lead to heartburn.
- Be a grazer. Eat smaller, more frequent meals, rather than three meals a day. (When your stomach is full you increase your risk of stomach acids spilling into the esophagus.)
- Forget that bedtime snack. Avoid eating for three hours before bedtime. Eating anything elevates the acid level in your stomach, and lying flat in bed can worsen the problem.
- Elevate your head when you sleep or raise the head of your bed.
- Wear loose-fitting clothes. Tight-fitting clothes increase pressure on the abdomen.
- If you smoke, STOP SMOKING. Smoking stimulates stomach acid.
- Maintain a healthy weight. Excess body weight puts pressure on your stomach, which then leads to heartburn.
- Avoid foods and beverages that can irritate a damaged esophageal lining, such as citrus fruits and juices, tomato products and pepper.
- Avoid exercising, straining, or bending over immediately after eating.
You might also notice that many of these “modifications” also follow a healthy lifestyle. I already recommend avoiding fatty foods (think fried foods, greasy hamburgers, lots of butter, lard, etc.); eating every 3 ½ – 4 hours (hungry or not); eating lean proteins with every meal; not smoking!!!; and avoiding fruit juices (very high in sugar and calories – it takes at least 3 oranges to make one 4 oz. glass of juice, which does not contain all the benefits of the pulp and fiber one would get from eating an orange).
Although treatment of GERD is usually aimed at minimizing exposure of the esophagus to refluxed stomach acid (which then relieves symptoms and leads to healing of the esophagus), antacids can neutralize the acid in the esophagus and stomach and stop heartburn.
Note however, that it’s not a good idea to use antacids for more than three consecutive weeks. Long-term use can result in side effects, including diarrhea, altered calcium metabolism and build-up of magnesium in the body. Additionally, use of antacids can decrease vitamin B-12 absorption, so if you choose antacids, take a vitamin supplement.
Herbal licorice may help symptoms, too. Just make sure it’s deglycyrrhizinated licorice. Whole licorice contains glycyrrhizin, which can raise blood pressure. Deglycyrrhizinated licorice (DGL), on the other hand, is an effective natural remedy that increases the mucous coating of the stomach, making it more resistant to the effects of acid. And there’s some speculation that taking digestive enzymes (such as bromelaine, which is found naturally in pineapples) can help aid digestion, and, therefore, control heartburn.
Unfortunately, GERD has a high recurrence rate because there is no medication that can correct the underlying cause of the disease. Most people, however, get adequate symptom control (which leads to esophageal healing) through a combination of lifestyle and diet modifications.
So don’t just live with it and pop antacids!
Resources and links:
- International Foundation for Functional Gastrointestinal Disorders (IFFGD): GERD Information Resource Center
- National Institutes of Health: National Digestive Diseases Information Clearinghouse (NDDIC)
- WebMd Information on GERD: http://www.webmd.com/heartburn-gerd/default.htm
- Medscape Search GERD: www.Medscape.com
Lucho Crisalle, CEO of Exercise & Nutrition Works, Inc., internationally recognized expert in the field of nutrition and supplements is the creator of the Certified Fitness Nutrition Specialist program! To learn more and receive your copy of our FREE SPECIAL REPORT “Food for Thought & Money in The Bank” click HERE
References:
[i] American College of Gastroenterology. http://patients.gi.org/topics/acid-reflux/
[ii] Discovery Fit and Health/ http://health.howstuffworks.com/diseases-conditions/digestive/how-common-is-gerd.htm
[iii] Everhart, J. E. (Ed.). (1994). Digestive diseases in the United States: Epidemiology and impact. (NIH Publication No. 94-1447). U.S. Department of Health and Human Services, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: U.S. Government Printing Office.
[iv] Ibid.
