Navigating Gerd Through the Waves of Perimenopause, Menopause and Beyond
- Barbara Kehr
- Jan 5
- 7 min read
Understanding GERD in the Midst of Hormonal Changes
Today, we’re diving into a topic that's often whispered about but not always discussed openly—how GERD and the different stages of menopause can impact our lives. If you’ve ever felt that pesky heartburn flaring up just as you’re navigating the stormy seas of hormonal changes, you’re definitely not alone. So let‘s cozy up and talk through this.
GERD is that uncomfortable sensation when stomach acid flows back into the esophagus, causing heartburn and irritation. For many women, this can become more frequent or intense during perimenopause, menopause, and postmenopause. Our bodies go through so many changes during these stages, and it's no wonder that our digestive systems can feel the impact too.
How Hormonal Changes Affect GERD
Hormonal fluctuations during perimenopause, menopause, and postmenopause can play a significant role in the development and worsening of GERD. Estrogen and progesterone levels, which decline during menopause, are crucial for maintaining the tone and function of the lower esophageal sphincter (LES)—the valve that keeps stomach acid in its place. When these hormone levels drop, the LES can weaken, allowing acid to flow back into the esophagus more easily. This is why GERD symptoms can become more pronounced during these stages of life.
Perimenopause: The Prelude
Perimenopause is like the overture before the grand symphony of menopause. It can start as early as your late 30s or early 40s. During this time, estrogen levels begin to fluctuate, which can affect the LES. When the LES is weakened, acid reflux can become more common.
Menopause: The Main Event
Menopause officially begins when you haven’t had a period for 12 consecutive months. This usually happens in your late 40s to early 50s. The drop in estrogen during menopause can further weaken the LES, leading to more frequent bouts of GERD. It’s like your body is going through a major renovation, and sometimes the plumbing (aka digestive system) needs extra attention.
Postmenopause: The New Normal
Postmenopause is the time after menopause when symptoms like hot flashes may fade, but GERD can persist or even worsen. The continued low levels of estrogen can keep affecting the LES. It’s a reminder that while our bodies are incredibly resilient, they also need ongoing care and attention.
Caring for Yourself Through It All
So, how can we manage GERD while embracing the changes that come with these stages of life? Here are some gentle, yet effective tips:
1. Mind Your Meals: Eat smaller, more frequent meals to avoid overloading your stomach. Also, try to avoid trigger foods like spicy dishes, chocolate, and caffeine.
2. Stay Upright: After eating, remain upright for at least two hours to help keep stomach acid where it belongs.
3. Comfortable Clothing: Wear loose-fitting clothes to avoid putting extra pressure on your stomach.
4. Sleep Smart: Elevate the head of your bed by about 6-8 inches. Gravity can be your friend in keeping acid down.
5. Stay Hydrated: Drink plenty of water throughout the day, but avoid large amounts during meals. The addition of ginger tea can also be beneficial.
6. Relaxation: Stress can exacerbate GERD, so find ways to relax and de-stress. Whether it’s yoga, meditation, or a good book, make time for what soothes your soul.
7. Keep a Food Journal: Track what you eat and how it affects your GERD symptoms. This can help you identify specific triggers and make adjustments to your diet.
Vitamins and Supplements for GERD Relief
In addition to lifestyle changes, certain vitamins and supplements can help manage GERD symptoms during menopause:
1. Probiotics: These beneficial bacteria can improve digestive health and reduce symptoms of acid reflux. Look for specially designed probiotic supplements like The Better Gut.
2. DGL (Deglycyrrhizinated Licorice): This supplement can help reduce inflammation and soothe the digestive system.
3. Slippery Elm: Known for its soothing properties, slippery elm can help coat the digestive tract and reduce irritation.
4. Digestive Enzymes: These can aid in proper digestion and reduce symptoms like bloating and indigestion.
5. Magnesium: This mineral can help relax the LES and reduce acid reflux symptoms.
6. Vitamin D: Some studies suggest that vitamin D may help improve digestive health and reduce GERD symptoms.
7. Ginger: Incorporating Ginger, either by drinking the tea or using fresh ginger can help soothe the digestive track and minimize symptoms of heartburn and GERD.
The use of hydrochloric acid (HCl) and Pepsin for GERD:
Somewhere in your 30s, the body begins to make less HCL, so you may find it helpful to add that into your supplement regimen. If you do be sure to take it with you meal, or as soon as you finish your meal, do not take on an empty stomach. If you include other digestive enzymes, they generally should be taken at the beginning of your meal.
Hydrochloric acid (HCl) is a crucial component of gastric juice in the stomach. It plays several important roles in digestion. Depending on the exact cause of your GERD it may be very beneficial. Adding Pepsin can also help as it helps breakdown and digest proteins:
Protein Digestion: Pepsin helps break down proteins into smaller peptides, making them easier to absorb
Optimal pH: Pepsin works best in the highly acidic environment created by HCL.
Activation of Enzymes: It activates pepsinogen into pepsin, an enzyme essential for protein digestion
Pathogen Defense: The acidic environment created by HCl helps kill harmful bacteria and pathogens that enter the stomach
Nutrient Absorption: HCl aids in the absorption of certain vitamins and minerals, such as vitamin B12, calcium, and magnesium
The use of Pepcid for GERD
Pepcid, or more specifically, **Pepcid (famotidine)**, is an H2 blocker medication that reduces the amount of acid produced in the stomach
It is used to treat and prevent ulcers, as well as conditions like GERD where stomach acid caused by backs up into the esophagus, causing heartburn.
While it is helpful in treating GERD and heartburn, once your condition is under control, it is best to try to remediate your digestive issues in order to be able to stop taking the medication. Contrary to popular belief, heartburn and Gerd are not caused by high stomach acidity. It is caused by low stomach acidity and consuming acid forming foods. With that said taking a medication like Pepcid, creates a catch 22 situation. Meaning it lowers stomach acidity. When your stomach acidity is too low consuming acidic foods create digestive distress because the acidity of the stomach cannot handle the acid in the foods consumed. But once that happens by taking Pepcid the contents of the stomach becomes less acidic, thus calming the Gerd/heartburn. However, because now the environment of the stomach has been made less acidic the situation continues because now the acidity in the stomach is even lower… this creates a vicious cycle. That is why supplements like HCL can help because it raises the acidity in the digestive track. Also eliminating foods that are acidic as you try to fix the pH level in the digestive track can help as well.
Some find it helpful to take some apple cider vinegar mixed with water with your meals. This increases the acidity in the stomach in order to prevent heartburn and or GERD. If incorporating apple cider vinegar, it is important to only use one that contains the “mother” such as Braggs apple cider vinegar… But there are other brands that contain the mother as well…. It will note it on the label. If taking apple cider vinegar with meals is helpful then taking HCL should also be of benefit.
Digestive Enzymes
Digestive enzymes are essential for breaking down food into nutrients that your body can absorb. Some commonly recommended digestive enzymes include:
Amylase: Breaks down carbohydrates.
Protease: Breaks down proteins.
Lipase: Breaks down fats.
Lactase: Breaks down lactose (helpful for those who are lactose intolerant).
Cellulase: Breaks down cellulose (found in plant cell walls).
Would you like more detailed information on any of these enzymes? Click the link below
Hormonal Changes and
GERD Management
Given the significant impact of hormonal changes on GERD, it’s essential to take proactive steps to manage your symptoms. Here are a few additional strategies to guard against GERD during your menopausal years:
Weight Management and Dietary Adjustments: Maintaining a healthy weight can reduce pressure on the abdomen and LES, decreasing the likelihood of acid reflux. Dietary Adjustments: Incorporate foods that are less likely to trigger GERD, such as oatmeal, ginger, and green vegetables.
Choose the Right Foods
Healthy Fats: Opt for monounsaturated and polyunsaturated fats like olive oil, avocados, nuts, and seeds. These are less likely to trigger GERD symptoms compared to saturated fats.
Lean Proteins: Include lean sources of protein like chicken, turkey, fish, and plant-based options like tofu and legumes.
Non-Acidic Vegetables: Focus on non-acidic vegetables like leafy greens, broccoli, cauliflower, and cucumbers.
Low-Acid Fruits: Choose low-acid fruits such as melons, bananas, and apples.
Avoid Common Triggers
High-Fat Foods: Limit intake of high-fat foods like fried foods, high-fat dairy products, and fatty cuts of meat.
Spicy Foods: Avoid spicy foods that can irritate the esophagus and trigger GERD symptoms.
Acidic Foods: Minimize consumption of acidic foods like tomatoes, citrus fruits, and vinegar-based products.
Caffeine and Alcohol: Both can relax the lower esophageal sphincter (LES) and should be consumed in moderation or avoided.
Other Habits than can help:
Small, Frequent Meals: Eating smaller, more frequent meals can help prevent your stomach from becoming too full and reduce the risk of reflux.
Stay Upright After Eating: Avoid lying down or reclining immediately after meals. Try to stay upright for at least two hours to help prevent acid from flowing back into
the esophagus which reduces the risk of reflux
Maintain a Food Diary: keeping a food diary is important in monitoring which foods
might trigger your heartburn or GERD
Exercise Regularly: Gentle, regular exercise can help keep your digestive system moving and reduce stress, which can contribute to GERD.
Avoid Smoking and Alcohol: Both smoking and alcohol can weaken the LES and exacerbate GERD symptoms.
By following the above tips, you can effectively manage GERD symptoms Remember, it’s always best to consult with your healthcare provider before starting any new supplements to ensure they’re right for you.
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