Why heartburn gets worse with age, and what to do about it

Heartburn, or acid reflux, occurs when stomach acid backs up into the esophagus, causing a burning sensation in the chest or throat. While many experience occasional heartburn, it tends to worsen with age due to various factors related to the digestive system. Here’s why heartburn becomes more frequent as you age and what you can do to manage it.

Why Heartburn Worsens with Age

1. Weakened Lower Esophageal Sphincter (LES): As you get older, the lower esophageal sphincter, the muscle that prevents acid from rising into the esophagus, can weaken. This allows stomach acid to escape more easily, leading to increased heartburn episodes.

2. Slower Digestion: Aging often slows down the digestive process, meaning food stays in the stomach longer. This can lead to a buildup of stomach acid, increasing the chances of acid reflux.

3. Medication Side Effects: Many older adults take medications for various health conditions. Certain medications, including blood pressure drugs, antidepressants, and anti-inflammatory medications, can relax the LES or irritate the esophagus, leading to more frequent heartburn.

4. Weight Gain: As metabolism slows down with age, many individuals experience weight gain. Extra weight, especially around the abdomen, increases pressure on the stomach, forcing acid back up into the esophagus.

5. Changes in Diet and Lifestyle: With age, dietary habits and physical activity levels can change, sometimes leading to a diet higher in fatty, fried, or spicy foods, which can trigger heartburn.

What to Do About Age-Related Heartburn

1. Eat Smaller, More Frequent Meals: Instead of three large meals, try eating smaller portions throughout the day. This reduces the amount of acid your stomach needs to produce and prevents it from being overwhelmed.

2. Avoid Trigger Foods: Identify and avoid foods that worsen your heartburn, such as citrus, tomatoes, chocolate, caffeine, alcohol, and spicy or fatty foods. Keeping a food journal can help pinpoint which foods cause discomfort.

3. Stay Upright After Meals: Lying down after eating can make heartburn worse by allowing acid to flow back into the esophagus. Try to stay upright for at least 2-3 hours after meals to give your stomach time to digest properly.

4. Maintain a Healthy Weight: Shedding excess weight can relieve pressure on your stomach and reduce the likelihood of acid reflux. A healthy diet and regular exercise can help manage your weight and lessen heartburn symptoms.

5. Limit Alcohol and Caffeine: Both alcohol and caffeine can relax the LES, making heartburn worse. Limiting or avoiding these beverages can help manage your symptoms.

6. Elevate Your Head While Sleeping: Sleeping with your head elevated can prevent acid from rising into the esophagus while you sleep. Using extra pillows or a wedge pillow can help keep your upper body elevated.

7. Review Medications: If you suspect that a medication is contributing to your heartburn, talk to your doctor. They may be able to adjust your prescription or suggest alternatives to reduce side effects.

When to See a Doctor

If heartburn becomes frequent or severe, it’s important to consult a doctor. Chronic acid reflux can lead to more serious conditions, such as GERD (gastroesophageal reflux disease), esophagitis, or even an increased risk of esophageal cancer. Your doctor may recommend lifestyle changes, medications like antacids or proton pump inhibitors, or other treatments to help manage your symptoms.

Conclusion

Heartburn tends to worsen with age due to weakened muscles, slower digestion, and lifestyle factors. However, by making dietary adjustments, staying active, and managing weight, you can reduce the frequency and severity of heartburn. If symptoms persist, consult a healthcare professional to explore further treatment options and protect your digestive health.

The Bodyweight Team