What’s the connection between stress and acid reflux? Let’s find out!
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When it comes to acid reflux triggers stress is the worst for me.
Acid reflux is caused by a variety of things and everyone has a unique experience. If you haven’t read up on the main triggers of acid reflux you should check that out.
If you’re aware that stress is your main acid reflux trigger you’re probably wanting to learn more about it and how you can prevent it in the future. Well, let’s talk about that!
Can Stress Cause Acid Reflux?
Studies have shown that high levels of stress can make you more likely to experience acid reflux.
We know that acid reflux happens when the small valve at the end of our esophagus doesn’t close properly and stomach acid creeps back up our esophagus, causing pain.
Learn more about what causes acid reflux.
Some scientists think that when you’re stressed you become more sensitive to smaller amounts of acid in the esophagus.
So stress won’t actually cause that valve to not close properly, but stress can make the acid reflux symptoms you already have much worse. Researchers theorize that when you are stressed it causes changes in the brain that turn up the pain receptors, making you more sensitive to your acid levels.
However, this doesn’t mean that your acid reflux is all in your head. It means you’re already experiencing acid reflux but feeling stressed decreases your pain tolerance.
Another theory about how stress affects acid reflux is that your emotional health and your gut health are closely related. Stress can throw off the balance of bacteria in your gut which can, in turn, cause acid reflux. Learn more about gut health and acid reflux.
How To Manage Stress And Prevent Acid Reflux
As someone with chronic stress, I understand how frustrating it can be to hear that yet another health issue you have is probably related to stress. Let’s cover the basic things you should try to reduce stress and some other ideas to try if the basics don’t work for you.
Coping Techniques
- Exercise
Exercise can improve your acid reflux in a variety of ways. Getting your body moving can reduce inflammation as well as reduce stress.
Deciding what kind of exercise is up to you. You may find yoga really calming. But if you’re hyperactive like me, yoga can be frustrating and boring.
Instead, you could try a walk outside, simple stretches, or something more intense like playing a sport, lifting weights, or training for a marathon.
What matters is that it gets your body moving in a way you enjoy. I love getting an hour in the gym all to myself lifting weights and using the elliptical. For me, the treadmill is incredibly boring and I HATE group workouts. I prefer to work on my own at my own pace.
So find what works for you. The goal is to find something that doesn’t make your mind race and leaves you feeling lighter and happier when you’re done.
- Avoid trigger foods
Diet can be a key part of managing your stress. There are general foods to avoid for acid reflux but it’s also good to identify what foods increase your stress levels and what decreases them.
For me, I know that gluten, tomatoes, and sugar are big triggers for my stress. I never feel more stressed than the day after I eat a lot of pizza or ice cream. So I limit my intake of those foods and have a recovery plan when I do decide to indulge.
I also find that some herbal teas are really good at calming me down. This is my absolute favorite tea to sip on when I’m feeling stressed. You might also enjoy chamomile, lavender, or honey tea to relax.
- Limit alcohol
The short-term effects of alcohol might feel good, but over time alcohol can actually increase your stress and anxiety levels. If you do drink try sticking to red wines or better yet, kombucha. Those will be better on your body than liquor. Try not to use alcohol as your go-to coping mechanism, instead enjoy it with intent.
- Prioritize Sleep
You probably hear this one a lot, but it’s really important to figure out how to get the best sleep you can and how much sleep your body needs. I’ve come to learn that I really need more than 7-8 hours a night to feel fully rested. In fact, I need closer to 10, so I try to prioritize that. I also find that supplementing with CBD gummies and magnesium helps me get a deeper, more restful sleep.
If you’re experiencing acid reflux during the night and it’s waking you up try taking slippery elm or drinking some diluted apple cider vinegar right before bed.
Make sure you finish eating a few hours before bed. Midnight snacks can really increase your acid reflux.
Also, try to keep your head elevated and if you’re a side sleeper, sleep on your left side to prevent acid reflux.
- Find ways to relax
Some people might find yoga, listening to calm music, or meditation can help them relax. Others may find that meditation only makes their mind race more.
If this is the case for you try finding something active to do that is relaxing for you. You might like painting or crafting, reading, watching a show, playing a game, doing a puzzle, cooking, or something else.
Just like with exercise the goal isn’t to be still or have a blank mind, the goal is to find an activity that doesn’t make your mind race and leaves you feeling calm, relaxed, lighter, and overall happier.
- Be more intentional with your time
A big key to reducing my own stress was learning to say no. Say no to the things that are only obligations, the things you do to please others but don’t actually benefit your life or bring you joy.
Try doing more of the little things you love, even if they aren’t productive.
I’m a very scheduled person, so I started setting aside an hour or two a day where I didn’t have a to-do list. A few hours where I could do whatever I wanted to simply because I wanted to.
Sometimes that means I’d take a bath, watch some Netflix, or work on a craft project. Other days that meant I’d organize my closet or redecorate the house not because I had to but because I really enjoyed it.
Give yourself permission to not finish the list. Be ok with not even making a list for one day a week. Ask for help when the list you do make is too long or overwhelming.
Say no to the things that won’t matter in 5 years from now.
- Talk It Out
I find that it really helps to talk my feelings and stressors out with someone. I really enjoy talk therapy with a professional because it allows me to work through some of the bigger hurdles and traumas in my life.
However, it can also be helpful to have a friend or two you can go to and vent. Someone who can hold space for your stressors and will listen and support you.
When those don’t work I also find it helpful to journal about my feelings. Often just getting it out on paper can help me realize how insignificant the problem is or help me work through the complex emotions I feel.
Everyone needs a release. Don’t bottle up or suppress your emotions, you may think you’re being tough and strong but instead your body will harbor that stress and cause physical pains such as acid reflux.
What To Do During A Flare-Up?
Even if you do everything right you may still experience a flare-up due to stress from time to time.
I experienced quite a few flare-ups during 2020 and 2021 even when I was eating well and avoiding all my trigger foods.
Stress is a part of life after all.
I’ve shared on this blog my favorite natural remedies as well as my favorite fast-acting acid reflux remedies that you can check out.
Here’s what I’ll do when I have flare-up due to stress:
- Take slippery elm. That baby works quickly and will often get rid of my acid reflux by the next day
- Take a bath and watch some Netflix
- Do a more gentle workout like a short cardio workout
- Drink some soothing tea
- Remind myself that stress is temporary and whatever I’m stressed about will pass
- Take deep cleansing breaths
- Use a massage gun to work out tense muscles
- Go to bed early
- Ditch my to-do list and walk through Target
When To See A Doctor
If you’ve tried everything but can’t find any sort of relief, you may need medication to help your acid reflux.
I was on a prescription for nearly 5 years to manage my own acid reflux. Of course, if you want to avoid prescriptions you can try these natural remedies first.
However, acid reflux could be a sign of an underlying condition, so if you can’t manage it on your own it’s best to get it looked at.