Acid Reflux Truths and Myths

What is Acid Reflux?

• The lower esophageal sphincter (LES) is a small, muscular tunnel at the end of your esophagus.
• Acid Reflux acts like a fist: open and loose when eating, and tightly closed otherwise.
• Acid reflux occurs when the LES is too loose, allowing digestive fluids to travel upward.
• This doesn’t indicate excessive stomach acid, but rather, acid in the wrong place.

Why Does it Burn?

• Hydrochloric Acid (HCL): A strong acid in your stomach that breaks down proteins and kills pathogens.
• Pepsin: A digestive enzyme activated by HCL to break down proteins.
• Pain Source: When HCL and pepsin are in the esophagus, they cause irritation and inflammation.
• Stomach Lining: Coated with mucus to protect against digestive juices, unlike the esophagus.

Root Causes of Acid Reflux

1. Under-Chewing

   • Chew Thoroughly: Chew food until it’s mostly liquid to reduce stomach work.
   • Eating Hygiene: Make mealtime a form of self-care by chewing 20-30 times per bite.
    

2. Hydrating During Mealtimes

   • Avoid Excessive Liquids: Too much water dilutes stomach acid, leading to belching and bloating.
   • Recommendation: Drink small amounts (e.g., 8 oz) during meals, and stay hydrated between meals.
    

3. Meal Size

   • Eat Smaller, More Frequent Meals: Large meals can stretch the stomach and trigger reflux.
   • Frequency: Eat small meals every 3-4 hours and stop eating when 80% full.
    

4. Restrictive Clothing

   • Wear Loose Clothing: Avoid tight belts or waistbands that put pressure on your digestive organs.
    

5. Magnesium Deficiency

   • Address Magnesium Needs: Magnesium helps prevent muscle spasms, including in the LES.
   • Forms to Consider: Magnesium glycinate or citrate.
    

6. Food Triggers

   • Identify Irritants: Common triggers include cooked tomato sauce, citrus, coffee, black tea, soda, alcohol, spicy foods, fried foods, chocolate, and mint.
    

7. Eating Before Bedtime

   • Avoid Late Meals: Reflux is worse at night. Eat 2-3 hours before bed with an empty stomach.
    

8. Fight-or-Flight Mode

   • Manage Stress: Chronic stress affects digestion. Practice relaxation techniques before and after meals.
    

9. Medication Triggers

   • Be Aware: Some medications, such as nitrates and anticholinergics, can trigger reflux.
    

10. Food Sensitivities

    • Identify Sensitivities: Dairy and other foods might trigger reflux. Consider an elimination diet to find your triggers.
     

If All Else Fails

• Rule Out Other Issues: Consult your doctor about conditions like hiatal hernia or H. Pylori bacterial overgrowth.

• Avoid Long-Term PPI Use: PPIs can impair nutrient absorption and may lead to other health issues. Gradual reduction is recommended, with support from targeted supplements.

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