Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder affecting millions of people worldwide. Women over 30, in particular, may notice increased episodes of acid reflux due to hormonal changes, lifestyle factors, and stress. As a nutritional therapist practicing functional medicine, I help women regain their digestive health by addressing the root causes of issues like acid reflux.
What is Acid Reflux?
Acid reflux occurs when stomach acid flows back into the oesophagus, causing a burning sensation in the chest (heartburn). The lower oesophageal sphincter (LES) is a valve that separates the stomach from the oesophagus, and when it relaxes abnormally, stomach acid can escape, leading to symptoms of reflux. Common symptoms of acid reflux include:
- Heartburn
- Regurgitation of food or sour liquid
- Difficulty swallowing
- A chronic cough
- Sore throat
Understanding the Triggers of Acid Reflux
Several factors contribute to acid reflux, including diet, lifestyle, and stress. Identifying and addressing these triggers is critical to long-term relief.
- Dietary Triggers: Foods that can relax the Lower Oesophageal Sphincter (LES) or trigeer acid reflux include spicy foods, citrus fruits, chocolate, fatty foods, caffeine, and alcohol. Additionally, overeating or eating too close to bedtime can trigger reflux.
- Hormonal Changes: In women, hormonal fluctuations during perimenopause and menopause can affect digestion. Declining oestrogen levels can weaken the digestive tract’s muscles, contributing to acid reflux. This makes women over 30 more susceptible to GERD, especially if other factors such as stress, obesity, or a poor diet are present.
- Stress: Chronic stress negatively impacts the digestive system, slowing digestion and increasing the likelihood of reflux. The stress response can weaken the LES, allowing acid to escape more easily.
- Obesity: Excess weight, particularly around the abdomen, increases pressure on the stomach and LES, contributing to acid reflux. Managing weight through a balanced diet and regular exercise is essential for preventing acid reflux.
Functional Medicine Approach to Managing Acid Reflux
Functional medicine focuses on addressing the root cause of health issues rather than just alleviating symptoms. Here are several key strategies for managing acid reflux:
- Dietary Adjustments: Adopting a diet that reduces the likelihood of triggering reflux is key. This includes:
- Avoiding acidic and spicy foods: Reduce intake of citrus fruits, tomatoes, chocolate, and fatty or fried foods.
- Eating smaller meals: Large meals increase stomach pressure, leading to reflux. Eating smaller, more frequent meals can reduce symptoms.
- Eating earlier in the evening: and letting a 4 hours-window for digestion may help.
- Addressing Hormonal Imbalances: Hormonal shifts during perimenopause and menopause can exacerbate reflux symptoms. Testing for hormonal imbalances through options like the DUTCH Test can provide valuable insights. Learn more about functional testing on my website to assess your hormone levels and understand how they can contribute to your digestive health.
- Supporting Gut Health: The gut plays a significant role in overall digestive health, and imbalances in gut bacteria may also exacerbate reflux. By focusing on improving gut health through a personalized nutrition plan and supplementation, we can reduce the frequency and severity of reflux episodes. Explore our services to learn more about gut health.
- Supporting gallbladder health: In some case, bile sludge could be mistakenly overlooked because its symptoms can resemble those of acid reflux and it may appear similar.
- Stress Management: Implementing stress-reducing techniques such as yoga, meditation, and mindfulness practices can improve digestive function. Chronic stress weakens the digestive system and can exacerbate acid reflux. Contact us to learn more about our stress management programs.
- Lifestyle Modifications: Simple lifestyle changes can have a big impact on acid reflux symptoms:
- Elevate the head of your bed: Sleeping with your upper body elevated can prevent acid from flowing back into your oesophagus during sleep.
- Exercise regularly: Physical activity helps maintain a healthy weight, which reduces the pressure on the LES.
Long-Term Solutions: Testing and Personalised Plans
Functional medicine emphasizes long-term healing through personalized plans tailored to each individual’s needs. A complete assessment of your digestive health can provide a roadmap to better well-being. By utilizing functional tests such as the DUTCH test and GI-MAP, we can gain a clear understanding of your body’s unique needs and create a personalized plan that addresses the root cause of your acid reflux. Book a consultation to get started on your journey to optimal digestive health.
Acid reflux can be a debilitating condition, but with the right approach, relief is possible. By focusing on the root causes of reflux—whether related to diet, physiological dysfunction, hormonal changes, or stress—we can create a plan that alleviates symptoms and promotes long-term digestive health.
At Aura & Meta, we take a comprehensive approach to addressing issues like acid reflux by offering functional testing, personalized nutrition plans, and lifestyle modifications. Contact us today to book a discovery call and start your journey toward better digestive health.