Did you know that nearly 35% of French people suffer from gastroesophageal reflux (GER) at least once a month?
Feeling like a stab in the upper abdomen, heartburn, sour taste in the mouth, and a prickly throat, these are symptoms that should alert you and prompt you to take action. Indeed, while this condition is common, it is no less unpleasant, impacts quality of life (one in ten patients admits that reflux has affected their emotional and sexual life), and can, in the long run, lead to serious complications.
What is Gastroesophageal Reflux (GER)?
What Happens
Gastroesophageal reflux occurs when part of the stomach content "backs up" into the esophagus.
The stomach is a peculiar organ. This "pouch" contains about 1.5 liters of highly concentrated hydrochloric acid to maintain a pH around 1 to 3 (pH measures acidity, the lower the pH, the more acidic a solution is), while the rest of the digestive system and therefore the esophagus have a neutral pH (around 7).
These highly acidic substances contained in the stomach are essential for digesting food properly.
The stomach, covered with a specific mucus, tolerates this acidity very well.
However, the esophageal lining is not intended for this and is not protected.
As a result, acid reflux causes inflammation of this lining.
Contrary to what is often believed, the problem does not come from the fact that the stomach is too acidic (cases of chronic acid hypersecretion are very rare) but rather that too acidic substances back up to a place where they are not intended to be.
Normally, the anatomy of the junction between the esophagus and the stomach should ensure the absence of reflux by creating a kind of valve. GER can be seen as the result of a malfunction of this valve, which opens at times when it should remain closed.
What are the causes of GER?
It was long believed that reflux was a minor stomach disorder caused solely by dietary habits, stress, or an inappropriate lifestyle.
Today, it is clear that it is actually a neurological disorder. Indeed, the major cause of GER is a disorder in the relaxation of a muscle of the lower esophageal sphincter (the "valve" we talked about earlier).
This dysfunction is responsible for nearly 80% of GER cases.
GER may be associated with a hiatal hernia (passage of part of the stomach above the diaphragm, into the thorax), but conversely, hiatal hernia does not always cause reflux.
While the causal mechanism is now well identified, it is also known that a number of factors favor GER:
- Pregnancy, due to anatomical reasons, pregnant women are more prone to GER.
- Overweight, which contributes, like pregnancy, to exerting pressure on the abdomen.
- Alcohol
- Irregular, too fatty, or too heavy meals,
- Taking certain medications (such as nonsteroidal anti-inflammatory drugs or progesterone, nitrates, or calcium channel blockers...)
- Smoking
- Excessive stress
What are the symptoms of GER?
Gastroesophageal reflux can lead to many symptoms. First and foremost, bitter or sour taste in the mouth and pains ranging from simple discomfort to feeling like a stab in the chest and upper abdomen.
But other signs may also appear:
- Burning sensation and pain when fasting
- Continuous and painful feeling of hunger
- Poor digestion, heaviness, feeling that meals "do not go down"
- Bloating
- Nausea
- Loss of appetite
When reflux tends to become chronic, symptoms, sometimes surprising and beyond the digestive sphere, can occur:
- Chest tightness after meals
- Muscle tension
- Constipation
- Hair loss
- Dryness in the throat
- Difficulty swallowing, sore throat ("fake angina")
- Dry and recurrent cough, especially at night
- Chronic pain in ears and/or sinuses
- Tooth wear
- Rapid weight loss, extreme fatigue, or black stools should prompt you to see a doctor.
One should also be vigilant with chest pains and feelings of chest tightness: while they may be a sign of reflux, they can also be symptoms of serious and urgent conditions such as a heart attack or pulmonary embolism that require prompt medical attention.
What are the complications of GER?
Not only does reflux, due to its multiple symptoms, significantly impair the quality of life of those who suffer from it chronically, but it can also have a number of consequences:
- Superficial esophageal ulcers (erosive esophagitis)
- Deeper ulcers
- Esophageal narrowing
- Esophageal cancer
- It is therefore never advisable to take reflux lightly and to implement measures to relieve and prevent it when you are prone to it in order to prevent it from becoming chronic.
How to treat gastroesophageal reflux naturally?
Preventing and relieving gastroesophageal reflux involves following a number of hygienic-dietary rules that help limit the use of medication.
Good anti-reflux reflexes
To effectively combat reflux, in addition to appropriate nutrition, it is advisable to change some habits:
Split meals and eat slowly. Take the time to chew well and avoid chewing gum.
Wait at least two hours before lying down after dinner as lying down after eating can worsen GER symptoms. Elevate your pillow for sleeping.
Avoid tight clothing that can put pressure on the abdomen, especially during meals and digestion.
Try to manage your stress better - it can interfere with digestion.
Have regular physical activity: sedentary people are often more prone to GER. However, do not go to the opposite extreme: intense exercise tends to disrupt the proper functioning of the digestive system.
Quit smoking.
Watch your alcohol consumption.
If you are overweight, try to lose a few pounds.
Since stress is a contributing and aggravating factor, it is important to identify its causes and limit them, but also to learn to manage it better: relaxation or breathing methods, yoga, cognitive-behavioral therapies are valuable tools. A magnesium supplement can also be useful to break the vicious circle of stress that could favor the chronicity of reflux.
Anti-reflux diet
Nutrition is of course central to the prevention and reduction of inflammation associated with GER.
Here are 3 tips to prevent reflux from settling in and causing complications:
Adopt a protective diet
Focus on fruits and vegetables. Not only is their consumption associated with a lower risk of GER, but their antioxidant, fiber, vitamin, and mineral content helps the esophagus better resist acid.
Consume fruits and vegetables, raw or cooked, at every meal, for their protective effect. Favor the most colorful ones that contain more antioxidants.
Also, consider whole grains and legumes, which will also help fight constipation, which can worsen reflux.
Promote good salivation
Digestion begins in the mouth through chewing and saliva. The latter contains compounds that naturally protect the esophageal lining. It is therefore important that it is produced in sufficient quantity.
To do this:
- Avoid carbonated drinks that distend the stomach and contribute to worsening reflux.
- Do not drink alcohol.
- Prefer flat mineral water and herbal teas.
- Take the time to chew well.
- Limit aggressive foods
- Some foods tend to promote or exacerbate reflux, so it is advisable to eliminate them or at least limit them:
- Acidic foods and drinks: citrus fruits, tomatoes, vinegar, lemon juice, etc. which irritate the esophagus.
- Too fatty foods that tend to cause reflux.
- Animal foods that increase