Sufferers Point to Stress as an Aggravator of Heartburn
National Heartburn Alliance survey data reveals that 58 percent of frequent heartburn sufferers identify "hectic lifestyle" as a factor that contributes to their heartburn. Fifty-two percent point to work-related stress as a heartburn aggravator. While stress is a normal part of life, many may find that increased stress is impacting their lives in ways they may or may not have experienced before. Although a direct link to heartburn has not been established, we know that stress can lead to behaviors that may trigger heartburn - smoking, increased alcohol consumption, etc. In stressful times, routines are disrupted and people may forget to follow their normal patterns as related to meals, exercise and medication. People under stress also are likely to be more aware of heartburn symptoms, where in the past they might have been able to ignore the heartburn.
Here are a few reminders to help you better control heartburn symptoms during especially stressful times.
Meals
Stress can affect the motility or movement of food through the
digestive system. Motility issues can also cause acidic stomach
contents to linger in the stomach allowing more time for acid reflux
to occur.
- Try to stay on a regular schedule and eat smaller portions. Avoid eating meals and snacks at least 2-3 hours before lying down.
- Avoid or minimize intake of high-fat foods and foods that are particularly spicy.
- Limit consumption of caffeinated, carbonated and alcoholic beverages.
- Stop or decrease smoking.
For additional eating tips, see our "Food for Thought" section.
Exercise
Exercise not only helps to alleviate stress, it can decrease heartburn symptoms as well. Physical activity helps to keep the digestive system moving as it should. While you should wait at least two hours after a meal before exercising or working out, a short stroll after dinner is preferable to relaxing or reclining on the couch in front of the T.V.
For additional exercise information see our "Tips to Combat Exercise-Induced Heartburn."
Medications
Check with your health care professional to see if one of the medications you are taking might be triggering your heartburn. Antidepressants and anti-anxiety medications can relax the LES and allow stomach juices to flow upward into the esophagus, exposing it to harsh acid.
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can increase the incidence of heartburn. Aspirin and other pain medications (other than acetaminophen), some antibiotics and iron tablets can also aggravate symptoms.
Be aware of the possible side affects of medications you take, but never stop taking any medication prescribed by your doctor without consulting him or her first. And if heartburn medication is a part of your daily regimen, remember to take it as directed by your health care professional.
For information on medications that provide heartburn treatment and prevention, see "What can I do to treat or relieve my heartburn?" and our "Medication Chart."
