GERD

Gastroesophageal Reflux Disease

What is GERD?

Gastroesophageal is the chronic reflux of stomach acid into the esophagus. It affects 5% - 7% of the population. The two symptoms that indicate you could have GERD include:

1.  persistent hearburn (two or more times per week )

2.  difficulty swallowing (due to acid irritation that inflames the espohagus). 

The severity of FERD depends onthe degree of dysfunction of the esophageal sphincter, as well as, the type and amount of fluid brought up from the stomach.

Hearburn is also know as acid reflux (or acid indigestion).  It affects about 20% of Americans at least once a week.  It occurs when stomach adic comes up from the stomach and into the esophagus resulting in a burning sensation in your chest, throat and stomach.  Regularly-occurring heartburn can also be a sign of a more serious condition like GERD.  The occasional bout of hearburn isn't something of great concern, but when it happens frequently it is time to stop and take notice.

Although GERD can be just a nuisance, often it can cause serious complications if left unchecked. Inflammation of the esphagus due to the damage caused by stomach acid can lead to bleeding, ulcers, and scarring.  In some instances, the damage to the esophagus can be so severe that it leads to cancer.  The seriousness of these complications warrants a change in lifestyle to prevent their occurrence.

Controllable Risk Factors

Factors that can lead to GERD are complex.  While you can't control things like you medical history, you can control certain factors related to your lifestyle-- the choices you make each day about what to eat and how to care for yourself.

1. Your alcohol use. Alcohol relaxes the lower espohageal sphincter, allowing acid to enter the esophagus.  people with GERD should limit or avoid alcohol.

2.  Your weight.  Excess fat in the abdomen puts increased pressure on the stomach, causing a reflux of stomach acid.  Even a small amount of weight loss can help decrease GERD symptoms.

3.  Your smoking habits.  Smoking decreases the strength of the lower esphageal sphincter, allowing stomach acid to reflux.  Quitting this habit can benefit your health in amny ways and reduce your symptoms of GERD.

4.  Your diet.  Some foods (chocolate and spices) are known to trigger symptoms in people with GERD.  pinpoint your food triggers so you can avoid them.

5.  Your sleeping habits.  When you lie down, gravity can't help hold your stomach contents in their place.  Wait two to three hours for you food to digest before lying down to sleep.

6.  Your exercise habits. Most types of exercise contract your abdominal muscles, increasing the pressure onyour stomach and forcing stomach acid back into the esophagus. Wait two to three hours agter eating before you being exercising.

There are many treatment options available if lifestyle changes alone don't help you manage your GERD.  Work closely with your doctor to create a plan that works for you. Every small change you can make, in conjunction with the treatment plan laid out by your doctor, can enhance your overall health and help enhance the effectiveness of medical interventions.

Getting to Know Your Triggers

Although the foods you eat cannot treat GERD, your diet can help you prevent and manage your symptoms. Every person suffering from GERD has a different list of foods and habits that trigger their symptoms. The best way to find yours is to observe and record your patterns for a few days.  Here are some things to consider:

What are your symptoms? Describe what you experience (heartburn, regurgitation, nausea, coughing, sore throat, particles of food coming back up, etc.) and the intensity of your symptoms (mild, moderate, severe).

When do symptoms occur? Note when they started and how long they lasted. Look for patterns (a tendency to experience heartburn in the morning, for example)

What are you other habits?  the following habits can all trigger symptoms: consuming large meals; eating too quickly; lying down soon after meals; exercising too soon after meals; and wearing tightpfitting clothing or belts.

What are you eating?: Record what you ate just prior to experiencing symptoms, and what you ate earlier. Look for patterns and begin limiting or avoiding the foods that seem to trigger your symptoms.  Watch out for these common triggers: alcohol, butter/margarine, caffeine, carbonated vereages, chocolate, cocoa, citrus fruits, coffee, cream-based sauces, fatty meats, fried foods, garlic, gravy, high-fat foods, mint flavors, nuts and nut butters (including peanut butter), oilds, onions, pastries, pepper, peppermint, salad dressings, spearmint, spicy foods, tomatoes and tomoato products, and vinegar.

Getting fit with GERD

The relationship between exercise and GERD is a tricky one.  For some people, moderate exercise can help reduce GERD symptoms. In a 2004 study in the gastroenterology journal Gut, people who engaged in frequent physical exercise experienced fewer symptoms of GERD that those who did not.

For others, especially those participating in intense workouts, exercise can actually worsen symtoms. But no expert would recommend that you trade in your sneakers for fleece slippers in the interest of warding off GERD. The benefits of exercise far outweigh the risks and discomfots of acid reflux. Rather than ditching your workouts, just follow a few simple guidelines to get fit with GERD.

Talk to your doctor before starting an exercise program.

Allow time for digestion.

Choose your foods wisely. For your pre-sorkout meal, opt for foods high in carbohydrates and low in fat and protein (which take longer to digest). Also try to avoid foods that are know heartburrn triggers.

Don't forget your water bottle.  Water will keep you hydrated while also aiding in digestion.

Lower the intensity level. Workout like jogging and high-impact aerobics cause the stomach contents to jostle around more, increasing acid reflux symptoms and discomfort. For some people, "smoother" workouts (biking, rollerblading, and strenght training) and lower-intensity workouts (yoga and walking) may be the solution.

Stay upright. Some people report an increase in GERD symptoms when lying down, so you may want to avoid exercises that require this position, such as bench presses, Pilates, certain yoga postures, and swimming.

Take your meds. Even if you follow all of the above recommendations, you might still experience heartburn. Talk to your doctor and find out if medication is an appropriate next step.

Monitor chest pain. The pain of heartburn can be indistinguishable from the symptoms of serious heart problems. Doctors encourage everyone to take all forms of chest pain seriously.  If you experience chest pain, during exercise or not, get checked out by a doctor.

Remember that every gody is unique - what works for one person may cause problems for the next. if you are suffering from GERD, ti may take a little trial and error until you find the workout that works for you.

Information obtained from Spark People. Read more at www.sparkpeople.com.