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Stress is an often-overlooked yet surprisingly common factor in a person's gut health. Stress affects nearly every system in the body, including digestion. Many people dealing with GERD and acid reflux notice that their reflux worsens during major life events, busy weeks, or just generally stressful periods of life. In general, stress does not cause GERD on its own. However, it can heighten symptom and increase sensitivity. Understanding how stress interacts with the digestive system can help you manage reflux more effectively.
Stress can trigger several physical changes that may worsen acid reflux. These changes can vary by person, but some of the most common effects include:
Slower digestion
Stress can slow stomach emptying. This leads to food staying in the stomach longer, which builds pressure, which in turn helps acid move upward.
Increased sensitivity
Stress does not always increase the amount of reflux, but can instead increase how strongly you feel it. It can make the esophagus more sensitive, which usually makes reflux flares feel more uncomfortable or intense.
Abdominal tightness
Muscle tension in the abdomen is often caused by stress. This puts increased pressure on the stomach and may push stomach acid upwards.
Changes in saliva production
Stress can reduce saliva, which helps neutralize stomach acid. This impacts one of the body's natural defenses against irritation.
Changes in gut motility
Gut motility is the process by which the muscles in the GI tract move contents through he digestive system. Stress may disrupt this movement, which can cause bloating, delayed digestion, and/or gas, all of which typically worsen acid reflux.
Many people with GERD assume that worse symptoms means more acid. While stress can increase acid levels, it can also amplify the perception of reflux without actually increasing those levels.
Certain lifestyle factors, often related to stress, can also trigger reflux. Common contributors include:
• Skipping exercise
• Eating "comfort" foods that often contain reflux triggers
• Overeating, especially later at night
• Eating too quickly
• Drinking more coffee or alcohol
• Poor sleep patterns
Focusing on mitigating these factors can help reduce reflux, even if stress cannot be eliminated entirely.
Sleep in particular can play a role with stress. Stress and poor sleep often go hand in hand, and disrupted sleep is always known to worsen reflux. A lack of rest usually weakens the body's ability to regulate the digestive system, and increases inflammation and sensitivity. As reflux often interrupts sleep, this can lead to a frustrating cycle that is hard to break.
Stress does not have to be eliminated entirely to improve reflux. Even small improvements can have a surprising effect on acid reflux and GERD. Common suggestions include:
Light exercise
Walking, stretching, yoga, and other non-intense exercises can reduce stress and help the digestive system function more properly. While dealing with reflux, it is generally recommended to steer clear of more intense exercise like heavy weightlifting.
Deep breathing exercises
Slow breathing activates the body's relaxation response and often reduces abdominal tension.
Mindfulness/meditation
Simple mindfulness exercises can calm the nervous system and improve how the body handles discomfort.
A relaxing evening routine
Having a calming period before bed can help prevent nighttime reflux. Reading, drinking warm tea (non-caffeinated), or other things can make the body more relaxed.
Do not feel limited to these suggestions. The important thing is to find a way, or ways, to de-stress. When put into place, even small changes can have a large impact on reflux and GERD.
If you're new to reflux, severe or persistent reflux should not be dismissed as stress alone. Contact a clinician if you experience frequent severe reflux, consistent nighttime reflux, worsening symptoms, or other irregular signs.
