Can stress cause acid reflux? Physical symptoms of stress
If you’ve ever noticed your heartburn worsening when you feel under pressure, you might be experiencing stress-related acid reflux.
Research has demonstrated that mental factors like stress and anxiety can worsen the symptoms of gastroesophageal reflux disease (GERD). Understanding the connection between heartburn and stress may aid you in coming up with a plan to cope with these symptoms independently or combined.
Can stress put you at risk for acid reflux symptoms?
Chronic stress is a risk factor for GERD, a disease involving frequent bouts of painful acid reflux. Many population-based studies have found that people with high-stress levels are also more likely to report symptoms of acid reflux.
Studies have also shown a direct association between mental pressure levels and GERD severity. A 2013 paper found that the higher participants scored on psychological assessments designed to measure stress, the worse their symptoms of GERD were.
Given these findings, psychological disorders associated with high stress also seem to increase the prevalence of acid reflux symptoms. A large cross-sectional study assessing more than 19,000 people found that those with anxiety or depression were more likely to have GERD.
Psychological effects of stress on GERD
Acid reflux occurs when stomach acid backs up into the esophagus. This process can cause various symptoms, including the following:
- Heartburn (burning pain traveling up from the stomach through the esophagus)
- Regurgitation (bitter or sour taste produced by backed-up stomach fluid)
- Bloating
- Frequent burping
- Hiccups
- Nausea
- Feelings of an object stuck in your throat
GERD is a condition involving frequent episodes of acid reflux. If it persists for an extended period, the esophagus may be damaged by repeated exposure to stomach acid.
Does stress directly cause GERD?
The connection between stress and stomach acid production was not widely understood until the 2010s. In the 1990s, many studies claimed that high stress was not associated with higher levels of acid exposure in the esophagus. However, 2022 studies have found that the stress response in the body can decrease gastric renewal, which leads to less blood flow to the stomach. In this case, the stomach can be more prone to acid production and hyperacid secretion.
Stress and acid reflux
Other studies from 2019 also show that stress can cause inflammation in the gastrointestinal system, which may produce reactive bacteria that cause sensitivity in the stomach, potentially leading to acid reflux and the overall development of GERD.
A few studies have reported that inducing stress seems to cause more frequent contractions in the esophagus. This effect could make it easier for acid to be transported up from the stomach, resulting in heartburn.
Another paper reported that acute stress appeared to loosen the muscles that seal off the esophagus from the gut. If those effects also held true for chronic stress, it could make it easier for acid to make its way up from the stomach, as stress would be recurrent.
Stress causes changes in the brain and body that can lead you to experience acid reflux symptoms more profoundly. Hormone-like substances called prostaglandins normally coat your stomach lining to safeguard it from acid. Stress lowers the levels of these defensive substances. This may lead to more noticeable reflux symptoms. Stress also makes the pain receptors in your esophagus more active, which may amplify your experience of discomfort.
Attempts to cope with stress sometimes lead to lifestyle changes that contribute to acid reflux. It can be tempting to reach for comfort foods or drink more alcohol to relax. However, drinking alcohol causes the lower esophageal sphincter to relax, which allows acid to come back up into the esophagus and cause a burning sensation. Sticking to healthy habits such as eating smaller meals, avoiding fatty foods, avoiding spicy foods, exercising regularly, and minimizing alcohol consumption may ease symptoms of acid reflux.
Can reducing stress reduce your acid reflux symptoms?
Reducing stress may reduce pain and discomfort associated with GERD. An experiment published in Gastroenterology found that when GERD patients were guided through a brief relaxation technique, they reported fewer symptoms afterward. They also showed reduced esophageal acid exposure, hinting there may have been some improvement in their digestive functioning.
Techniques for reducing stress and GERD symptoms
The following stress-reduction practices may help you feel more relaxed and decrease symptoms of GERD and stress in daily life.
Deep breathing
Taking deep, slow breaths by fully expanding your diaphragm while inhaling can be one way to reduce stress. This technique may control your parasympathetic nervous system, which is responsible for feelings of relaxation and stress. Some studies have shown improvements in quality of life and symptom severity among GERD patients who practiced deep breathing regularly.
Meditation
Mindfulness meditation combines deep breathing with sustained, relaxed attention. Sitting still, focusing on your breath, and noticing any thoughts that arise without judgment may help to bring about feelings of calm and well-being. One experiment found that people with acid reflux disease experience less distress and depression when they practice mindfulness meditation.
Exercise
Regular aerobic exercise may improve your mood, relieve stress, and combat symptoms of depression and anxiety. Engaging in exercise two days per week or more may be enough to reduce your stress levels substantially. The meditative exercise tai chi has been found to benefit both the body and the mind, and is gentle enough that older or obese people can enjoy this practice. People who begin to exercise regularly may also notice positive effects on their GERD symptoms because excessive body weight and a sedentary lifestyle are known risk factors for this disease.
Reduced caffeine intake
Although some individuals drink tea, coffee, and caffeinated sodas daily, scientific evidence has found that caffeine can contribute to stress. However, stress levels may depend on your dosage of caffeine, as small amounts could have positive impacts. Try gradually reducing your caffeine intake and seeing if you can find a level that reduces anxiety symptoms, a racing heart, high blood pressure, or other co-occurring symptoms of stress.
Social interaction
Many people may feel stressed when isolated or lonely. The demands placed on your time by your career or other responsibilities might leave less room for friends and family. However, social support may relieve the adverse effects of stress and is associated with physical and mental well-being. Consider walking with a friend or family or meeting someone on your lunch break at work.
Spending time in nature
A growing body of research has found that spending time in natural environments can reduce physical and mental signs of stress. If you’re able to take a few minutes to walk next to a river or through a grove of trees, you might notice a reduction in stress. If you live in an urban area, driving on the weekends to a zoo or natural park might be beneficial. Some states may also have national parks you can visit on a vacation or special weekend.
Making peace with your stress
Though it might sound like a paradox, acknowledging and accepting that you’re stressed could reduce your distress. Fighting against challenging emotions or mental states may increase emotional strain. Stress can sometimes be positive, as it may motivate people to make essential life changes, work hard, and know when they need a break. If you’re feeling stressed, it could be a sign to look at what aspects of your life you might change to take the weight off.
Therapy
If you have chronic stress, anxiety, depression, or another mental health challenge, you’re not alone. Therapy may be beneficial to process these symptoms healthily with a professional. There are many therapeutic modalities, but cognitive-behavioral therapy has proven effective in reducing the symptoms of stress-related disorders. It may reduce anxiety, depression, and distress related to chronic fatigue, fibromyalgia, and irritable bowel syndrome.
Consulting with a therapist might help you find better ways to manage your stress and reduce your symptoms of acid reflux. However, finding a therapist within one’s budget, location, or schedule can be stressful for many people. In these cases, online platforms like BetterHelp may enable you to connect with a provider from anywhere you have an internet connection.
Though its popularity has increased in recent years, online therapy has been around for a while, and a substantial body of evidence shows its effectiveness. A 2008 meta-analysis looked at studies including more than 9,000 clients and found that therapy was as effective over the internet as it was in person. The researchers concluded that online counseling was also a legitimate and potentially cost-effective therapeutic option.
Takeaway
Can acid reflux be caused by stress?
Although for many years researchers thought that stress was not a cause of acid reflux, recent research indicates that stress in fact may be a cause of this health condition. The study demonstrated that stress caused a decrease in gastric renewal which may lead to an increase in acid production and hyper-acidic secretion.
Studies have also shown that stress may loosen the lower esophageal sphincter muscles which separate the food and stomach acid from the esophagus. In addition, another paper notes that stress may increase the contraction in the esophagus, making it easier for acid to move upward into the esophagus. The combination of these two factors may cause acid reflux.
Can acid reflux be caused by stress anxiety?
Recent research indicates that stress or anxiety due to stress may be a main contributor to acid reflux. The study indicated that anxiety and stress cause an increase in acid production and another study showed that stress caused a weakening of the sphincter muscles separating the stomach and esophagus. These two elements taken together mean that stress or anxiety may cause or increase the symptoms of acid reflux.
How do you manage stress and acid reflux?
Managing stress and acid reflux involves different strategies. For managing acid reflux, your doctor may suggest a few treatments including:
- Over-the-counter medication
- Prescription medications
- Lifestyle changes such as not drinking alcohol or smoking
- Avoiding fatty foods and maintaining a healthy diet
- Eating small meals or slowing your eating
Managing acid reflux from a medical standpoint may reduce symptoms; however, by treating stress, you may remove the cause altogether. To reduce stress, a therapist or mental health professional may suggest a few strategies including:
- Encouraging you to exercise regularly
- Practicing relaxation techniques such as tai chi or meditation
- Practicing mindfulness
- Practicing relaxation
- Deep breathing techniques
- Laughing
- Improving sleep hygiene
Can lack of sleep cause acid reflux?
A lack of sleep has been linked to acid reflux. Although scientists are not sure of the exact connection at this time, they have shown that when you experience sleep deprivation you may be more sensitive to gastroesophageal reflux disease (GERD), feeling symptoms such as chest pain, more often and with greater intensity.
While lack of sleep may affect acid reflux, having GERD or acid reflux also makes it challenging to sleep. This may cause an increase in stress and anxiety, further perpetuating the stress-acid reflux cycle.
Can depression cause acid reflux?
Depression has been linked to acid reflux and many individuals experiencing depression also experience GERD as well. There may be a variety of ways that depression may cause acid reflux including causing an increase in stress, which may increase acid reflux. Depression can cause people to overeat. Overeating over time may cause a person to become obese and studies show that being obese increases acid reflux.
Why does stress upset my stomach?
Stress may impact your stomach and digestive system as a whole in a few ways. For example, stress triggers the release of stress hormones, which can disrupt normal digestive processes. This leads to increased stomach acid production, reduced blood flow to the digestive system, and altered gut movement, causing symptoms like nausea, diarrhea, or constipation.
Feeling stress may also increase stomach pain which is why when some people feel stressed or anxious, they may describe feeling sick to their stomach.
How do I relax my stomach from stress?
Relaxing your stomach from stress may be less about focusing on your stomach and more about looking at reducing stress holistically. To relax your stomach from stress, try deep breathing exercises, meditation, or progressive muscle relaxation. Avoid trigger foods and eat small, balanced meals. Stay hydrated, get regular exercise, and prioritize sleep. Consider calming herbal teas like chamomile or peppermint. Seek support from friends, family, or a counselor to address stressors effectively.
How do I stop gas and anxiety?
Having high levels of anxiety has been shown to cause bloating and an overall gassy feeling in individuals with anxiety, stress, or depression. As with many other symptoms of anxiety or stress, it may be beneficial to focus on reducing the cause rather than simply treating the symptom. This means focusing on reducing stress and anxiety, which in turn, may reduce excessive gas in the digestive tract.
To reduce stress a therapist or mental health professional may suggest a few strategies including:
- Encouraging you to exercise regularly
- Practicing relaxation techniques such as tai chi or meditation
- Practicing mindfulness
- Practicing relaxation
- Deep breathing techniques
- Laughing
- Improving sleep hygiene
How long can a stressed stomach last?
The duration of a stressed stomach can vary widely depending on the individual, the underlying causes of the stress, and how effectively it is managed. In some cases, a stressed stomach may resolve relatively quickly once the stressor is removed or addressed, while in other cases, it may persist for an extended period.
Acute stress-related stomach symptoms, such as nausea, indigestion, or diarrhea, may last for a few minutes to a few hours during or shortly after a stressful event. However, if stress becomes chronic or if stress management techniques are not effective, the stomach symptoms can become more persistent and may last for days, weeks, or even longer.
What foods are good for anxiety stomach?
When dealing with anxiety-related stomach discomfort, it's beneficial to focus on foods that are gentle on the digestive system and may help promote a sense of calm. Some foods that can be good for an anxiety-prone stomach include:
- Complex Carbohydrates: Whole grains like oats, quinoa, and brown rice can help stabilize blood sugar levels and provide a steady source of energy.
- Lean Proteins: Foods like skinless poultry, fish, tofu, and legumes provide protein without adding excessive fat or causing digestive distress.
- Fruits: Bananas, berries, apples, and oranges are rich in vitamins, minerals, and antioxidants that support overall health and digestion.
- Vegetables: Leafy greens, sweet potatoes, carrots, and zucchini are easy on the stomach and provide essential nutrients.
- Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which may have a calming effect on the nervous system.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats and can help reduce inflammation.
- Herbal Teas: Chamomile, peppermint, and lavender teas have calming properties and may soothe an upset stomach.
- Fermented Foods: Foods like yogurt, kefir, and sauerkraut contain probiotics, which can promote a healthy gut and aid digestion.
- Ginger: This root has anti-inflammatory properties and may help alleviate nausea and indigestion.
- Water: Staying hydrated is crucial for maintaining overall well-being, including digestive health.
Remember, individual responses to foods can vary, so it's essential to pay attention to how your body reacts to different foods. If you have specific dietary restrictions or allergies, make sure to choose foods that align with your needs.
- Previous Article
- Next Article