Heartburn and bloating? Here's how stress and acid reflux feed off each other

Stress and acid reflux often go hand in hand, creating a cycle where one worsens the other. Acid reflux, a condition where stomach acid flows back into the esophagus, can be triggered or exacerbated by stress. Stress may not always directly cause acid reflux, but it can amplify its symptoms.

The signs include a burning sensation in the chest (heartburn), regurgitation of stomach acid, bloating, and discomfort after eating. These symptoms can become more pronounced during periods of heightened anxiety or stress, making it difficult to find relief.

When the body is under stress, it can affect digestive function. The body's natural response to stress may include changes in stomach acid production and slowed digestion, which can lead to or worsen acid reflux. A person experiencing work-related stress might eat quickly, triggering acid reflux due to overeating or poor digestion, says Dr Arti Anand, Psychiatry Senior Consultant at Sir Ganga Ram Hospital. "Stress disrupts the body’s natural rhythm, causing physical symptoms like acid reflux, which further fuels anxiety, creating a vicious cycle," she explains.

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Dr Anand shares 6 strategies for managing stress and acid reflux

• Practice relaxation techniques: Relaxation exercises can calm the mind and relieve physical tension, reducing the likelihood of acid reflux. Techniques include:

• Deep breathing: Calms the nervous system and relaxes digestive muscles.

• Progressive muscle relaxation (PMR): Reduces tension by alternately tensing and relaxing muscles.

• Mindfulness meditation: Helps manage anxiety and reduces the stress response that can worsen reflux.

• Maintain healthy eating habits: A balanced diet is vital for managing both acid reflux and stress. Stress may tempt you to indulge in foods that trigger reflux, such as spicy, fatty, or acidic foods.

Instead, focus on smaller, more frequent meals. Add whole grains, lean proteins, and healthy fats like nuts and avocados. Avoiding heavy meals before bed to prevent acid from flowing into the oesophagus during sleep.

• Exercise regularly: Regular physical activity helps reduce both stress and acid reflux. Exercise releases endorphins that alleviate stress, while moderate activities like walking and yoga aid digestion without overstraining the stomach. Avoid high-impact exercises that can aggravate reflux symptoms.

• Limit late-night eating: Eating too close to bedtime can cause acid reflux. To minimize this, avoid large meals at least 2-3 hours before sleep. If you need a snack, choose something light and non-acidic, like a handful of nuts or a banana.

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• Seek help: If stress becomes overwhelming, it may be helpful to seek professional support. Cognitive Behavioural Therapy (CBT), counseling, and mindfulness-based stress reduction (MBSR) techniques can assist in managing anxiety, thereby reducing the frequency of acid reflux.

• Consult a doctor for acid reflux: If symptoms persist despite lifestyle changes, see a doctor. Medications like antacids, H2 blockers, or proton pump inhibitors (PPIs) can help manage acid reflux, especially when stress reduction strategies are not enough.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.