Written by the Conviva content team
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Written by the Conviva content team
Acid reflux is a common digestive concern for many seniors. You may notice a burning feeling in your chest after meals, discomfort when lying down or symptoms that seem to happen more often than they used to.
While these changes can be frustrating, there are natural ways to manage acid reflux. Small adjustments to your diet, daily routine and sleep habits can make a noticeable difference. Understanding what may be contributing to your symptoms is an important first step.
In this guide, we'll explore natural ways to
Acid reflux occurs when the lower esophageal sphincter (LES), a ring of muscle acting as a valve, weakens or relaxes, allowing stomach acid to flow backward. When these symptoms become chronic, it’s classified as GERD.
The frustrating truth is that seniors are at a higher risk for acid reflux or GERD. There are a few reasons for this. As you age, digestion slows and food stays in the stomach longer, increasing the chance of backup. And the strength of your LES muscle naturally weakens over time. Hiatal Hernias, which push part of the stomach into the chest, are also common in older adults. Plus, certain meds like postmenopausal estrogen, anti-inflammatory painkillers or bone density medicine can irritate the esophagus or relax the sphincter.
With this in mind, let’s explore some simple solves you can try at home.
A few small diet changes may be all you need to start feeling a lot better. Here’s a list of foods to add to your diet to help mitigate reflux, as well as some foods to limit or avoid that could trigger reflux in your body.
Oatmeal: High in fiber and absorbs stomach acid without triggering symptoms.
Low-acid fruits: Bananas and melons, like cantaloupe or honeydew, coat the esophageal lining.
Green vegetables: Broccoli, asparagus and leafy greens are naturally low in fat and sugar.
Lean proteins: Chicken, turkey and fish are less likely to cause a flare-up than fatty meats.
Tip: Try the food diary approach. As you make changes to your diet, take note of what foods trigger your reflux and what helps. This will help you create a plan that works best for your body, since sensitivity varies significantly by individual.
If you do experience reflux, or you’re trying to avoid it all together, try these natural remedies for relief.
Ginger: Known for
Aloe vera juice: Drink about half a cup before meals to soothe the esophageal lining.
Chamomile tea: A cup before bed can help relax the digestive system.
Alkaline water: Drinking water with a pH of 9.5 may help neutralize stomach acid.
Baking soda: Can neutralize acid but may affect sodium levels and blood pressure.
Apple cider vinegar: While some have success when using it diluted, it may worsen symptoms for others.
Tip: Skip peppermint. Unlike other soothing herbs, mint can relax the LES and actually worsen reflux
In addition to making diet changes, there are some lifestyle changes that can help reduce reflux.
Move from 3 large meals to smaller, more frequent meals to reduce pressure on the LES.
Tip: Implement the 3-hour rule. Remain upright for at least 2 to 3 hours after eating and avoid late-night snacks.
Add bed risers or a wedge pillow to keep your body elevated. Just stacking pillows is not recommended because it does not provide uniform support. And if you don’t already, try sleeping on your left side. This specific position can help reduce reflux episodes.
Even the way you dress can cause reflux, so avoid tight waistbands that squeeze the stomach and push acid upward.
Carrying extra weight can spread the muscular structure supporting the LES. Talk to your provider about weight management if you think it might help.
Skip strenuous workouts, especially those involving bending over, for a couple of hours after eating.
It’s always a good idea to talk with a provider about your symptoms. Seek medical attention if you have reflux more than twice a week or if you are experiencing any discomfort while swallowing.
Contact a provider immediately if you notice any of these symptoms.
Q: Can stress cause acid reflux?
A: Yes, chronic stress can increase acid production and affect digestion. Try meditation or deep breathing to help you feel calm.
Q: Is it safe to use herbal supplements with my current medications?
A: Many herbal remedies can interact with blood pressure or heart medications. Aways consult a provider before starting supplements.
Q: Why does smoking make my heartburn worse?
Nicotine relaxes the LES and reduces saliva, the body's natural acid neutralizer.
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