Heartburn, acid reflux, GERD, what’s the difference?
These descriptions are often used interchangeably. Acid reflux occurs when there is a backflow of stomach contents into the esophagus. The stomach acid causes the burning sensation which is often felt in the chest, hence the descriptive term heartburn. GERD stands for gastroesophageal reflux disease, and is diagnosed when acid reflux becomes a chronic issue. Over time, this can cause issues such as ulcers, pain when swallowing, coughing and asthma-like symptoms, dental issues due to corrosion, and even esophageal cancer.
Too much stomach acid, or not enough?
Typically, patients address acid reflux with over-the-counter antacids such as Tums, or are prescribed an antacid medication such as omeprazole. The common thought process here is that the stomach has too much acid, and the solution is to decrease the acid. What I see more often is actually the opposite, the stomach does not have enough acid. When there is not enough acidity in the stomach food cannot be digested efficiently, resulting in decreased nutrient absorption. As food sits in your stomach and is not fully digested, it can begin to ferment and rot. Low stomach acid impacts your entire digestive process, and creates an environment where unhealthy bacteria can grow. Have you ever belched and tasted food that you ate hours ago? Your food shouldn’t be sitting in your stomach for that long! So, how can you know if you have too much stomach acid, or not enough? Here’s an easy test you can try at home! Take one tablespoon of apple cider vinegar, only slightly diluted (about a tablespoon of water). If increasing the acidity of your stomach with ACV helps reduce your symptoms, you likely have low stomach acid.
How to find relief and fix the cause!
Improve your nutrition. Your body may not be producing enough stomach acid due to poor nutritional intake. Eat nutrient dense foods such as grassfed red meat, organ meats, wild-caught fish, and grassfed dairy products (if you tolerate dairy well). Zinc is one micronutrient that is a large contributor to stomach acid production. Zinc is high in beef, oysters, and pumpkin seeds.
Reduce your stress. Stress depletes your stomach acid! You may need to focus on reducing life stressors to help support your body’s stomach acid production.
Practice diaphragmatic breathing. Your stomach sits right below your diaphragm, and there is a hiatus (hole) in your diaphragm where the esophagus can pass through and enter the stomach. They have a close relationship and diaphragmatic dysfunction can impact your stomach. Breathe into your belly rather than your chest. Breathe in and out through your nose, not your mouth. Your tongue position matters too! There are fascial connections all the way from your tongue to your toes. All of your tongue (not just the tip) should rest at the roof of your mouth. Many people find that their tongue is at the bottom of their mouth or hovering somewhere in between. This may take intentional thought and practice initially, but will eventually feel natural.
Identify any allergens. Sometimes acid reflux can occur in response to an allergen. Try removing common allergens such as gluten, dairy, eggs, nightshades, coffee, and chocolate. If your symptoms improve when not eating these foods, add them back in one at a time, to identify which one your body is reacting to.
See an applied kinesiologist (like me)! Sometimes we need to fix structural imbalances, find specific nutrient deficiencies, and give you individualized care. If your acid reflux isn’t resolving, find a good AK doctor!