If you’ve suddenly found yourself reaching for the antacids more often or dealing with an uncomfortable burning sensation in your chest, you're not alone. Menopause and acid reflux may be linked, and many people have more heartburn during this time.
What are acid reflux and heartburn?
Acid reflux occurs when stomach acid flows back into the esophagus. Normally, a muscle at the bottom of the esophagus, called the lower esophageal sphincter (LES), acts like a valve, keeping stomach contents where they belong.
When the LES isn’t working properly, stomach acids can travel back into your esophagus. This can cause you to taste food or stomach acid in the back of your mouth. This can be very unpleasant and might make you feel a bit queasy.
Heartburn is a symptom caused by acid reflux. It’s a burning sensation felt in your chest or behind your breastbone. The feeling is often worse after eating, in the evening, or when you’re lying down or bending over.
What’s the link between menopause and acid reflux?
Heartburn and acid reflux can really ramp up during menopause. And it seems even more common for those on menopause hormone therapy. While we know it’s happening, the exact reasons are still a bit of a mystery. It may be frustrating but talk to your doctor about your symptoms and try different management strategies to help you find some relief.
Managing heartburn during menopause
If you’re experiencing heartburn or acid reflux, know that you don’t have to just live with it. There are steps you can take to help manage the symptoms and improve your quality of life. Here are some practical tips to help you manage heartburn and acid reflux.
- Think before you eat. There are certain foods that may trigger heartburn for a variety of reasons. Cholecystokinin, a hormone that relaxes the LES, is often secreted in response to eating fatty and fried foods. Carbonated beverages can increase pressure on the LES. And citrus fruits can add more acid to the stomach, which can irritate the LES. Try to track what you eat and note if certain items tend to trigger symptoms. Eating smaller, more frequent meals can also help. Large meals can put more pressure on the stomach and make reflux worse.
- Consider an antacid. Over-the-counter antacids can help relieve heartburn by neutralizing stomach acid. Antacids are available in both liquid and chewable tablet form. Pay attention to the daily recommended dose on the packaging. Talk to your doctor about trying an antacid.
- Elevate your head while sleeping. If you have acid reflux at night, try raising the head of your bed by 4-8 inches. This can help prevent acid from moving up into your esophagus while you sleep. You can also try using more pillows to support yourself, but be careful about how many pillows you use. Too many pillows can create neck strain.
- Avoid smoking and alcohol. Both smoking and alcohol consumption can weaken the LES. This can make it easier for acid to escape. If you smoke, consider talking to your doctor about quitting, and limit or stop your alcohol intake to reduce the frequency of heartburn.
When to see a doctor about heartburn
If you’re dealing with heartburn, talk with your doctor before taking any medicine. Sometimes, what feels like heartburn could actually be something else. Also, if you’ve been diagnosed with acid reflux and are still experiencing heartburn even after taking over-the-counter meds, it’s a good idea to touch base with your doctor.
FAQs
Does menopause cause heartburn?
Menopause itself doesn’t directly cause heartburn, but hormonal changes — especially decreased estrogen — can relax the lower esophageal sphincter. This allows stomach acid to flow back into the esophagus. Additionally, menopause-related weight gain and slower digestion can contribute to acid reflux and heartburn.
What are some foods that relieve heartburn?
To relieve heartburn, eat non-acidic foods like bananas, melons, oatmeal, and green vegetables, which help neutralize stomach acid. Lean proteins, ginger, and yogurt can also soothe the digestive tract and reduce acid reflux. Avoid foods that may cause heartburn, such as fatty and acidic foods.
Is it common to have digestive issues during perimenopause?
Yes, it’s common to experience digestive issues during perimenopause due to hormonal changes, particularly declining estrogen and progesterone levels. These changes can slow digestion, increase bloating, and contribute to acid reflux or symptoms similar to irritable bowel syndrome. Eating a balanced diet, avoiding triggers, and managing stress can help reduce discomfort.
