Why Could Heartburn Be Effected By Anxiety / Stress?

Heartburn could share a close link with anxiety / stress, it’s believed there could be several reasons for this such as2: Stomach acid production may increase due to high anxiety levels. Anxiety may reduce pressure in the muscular ring which joins the oesophagus to the stomach hindering it from preventing acid leaking into the gullet. Muscle tension caused by the body’s response to stress and anxiety may affect the muscles around the stomach, increasing pressure on the stomach which in turn pushes up acid. Equally, frequent episodes of acid reflux and heartburn can also be a major source of anxiety and stress for sufferers as it impacts everyday life – it can be a frustrating and distressing vicious circle.

Anxiety and Heartburn | Relief & Advice

Can Anxiety Cause Heartburn?

Do you find your heartburn, acid reflux and indigestion symptoms get worse with anxiety, such as when there’s a big life event on the horizon?

It could be a new job, pressures at work or a special family occasion. These are just a few examples of the things we encounter in life’s rich tapestry that can make us anxious, irritable and sleep deprived.

But did you know anxiety is also linked to heartburn and acid reflux? This may explain why your symptoms are worse or more frequent during these times.

The Links To Anxiety and Heartburn

Most sufferers are aware of the heartburn links to diet, being overweight, smoking and pregnancy but according to research people with anxiety are more likely to suffer from gastro-oesophageal reflux disease (GORD) – reoccurring heartburn symptoms.

Why Could Heartburn Be Effected By Anxiety or Stress?

Heartburn could share a close link with anxiety. To address the question, ‘can anxiety cause gastric reflux?’ The answer is, anxiety and reflux are often thought to be related. It’s believed there could be several reasons for this:

Stomach acid production may increase due to high anxiety levels.
Anxiety may reduce pressure in the muscular ring which joins the oesophagus to the stomach hindering it from preventing acid leaking into the gullet.
Muscle tension caused by the body’s response to stress and anxiety may affect the muscles around the stomach, increasing pressure on the stomach which in turn pushes up acid.

Equally, frequent episodes of indigestion, acid reflux and heartburn can also be a major source of anxiety for sufferers as it impacts everyday life – it can be a frustrating and distressing vicious circle.

As with all heartburn triggers, simple lifestyle changes can make a difference.

Here are our tips for helping to tackle those anxiety related symptoms. They’re also good advice for all-round health and wellbeing – particularly if these are issues affecting other areas of day-to-day life.

And, what’s more, many of them are some of life’s freebies and won’t cost you a penny!

couple walking the dog outside

Relax

Easier said than done you say! Well, it’s actually easier than you think.

From a simple daily walk to clear the mind to tension-relieving yoga and meditation, there are some great apps out there if you haven’t got time for classes.

Taking time out of your normal routine to do something you enjoy can help. Suggestions include finding a nice comfy space and reading a book or magazine; watching a film or favourite television show; trying out a new recipe and spending time with a pet.

The key is to find something that works for you and then regularly do it.

Exercise

Great for loosening tense muscles, keeping fit and active and boosting mood, exercise really can be the best medicine.

And it doesn’t have to be too strenuous. If you want to walk, you can make it as long or as short as you need to and it’s an easy lunchbreak option.

Walking, hiking, cycling, swimming, whatever you fancy, give it a try. It can also help you lose weight which can also reduce the symptoms of heartburn and acid reflux if you’re overweight.

Alternatively, you could try seated exercises. Exercising when sitting can be fitted into your day more easily if you’re very busy and provide a preferrable option if other types of exercise are more difficult or not possible.

Connect with others

Our relationships are vital for mental wellbeing. People who have positive, healthy relationships are more likely to be happier and healthier overall.

Friends, family, pets… Whatever or whoever your go-to is, spending time with those who make you happy works wonders for mental health and – a close second to exercise – laughter is also the best medicine for chasing away anxiety.

It also helps to connect to others, to get a different perspective on things, and turn to them for support when you need it.

Sleep well

Heartburn and acid reflux can give sufferers sleepless nights, or at least disrupt a good night’s sleep. Coupled with anxiety, it’s really something you could do without.

Continually poor quality sleep can not only make us grumpy and struggle with brain fog, it can also have a profound effect on our physical health, putting us at risk of serious medical conditions such as obesity, diabetes and coronary heart disease.

Around 1 in 3 of us suffer from lack of sleep with stress, tech and work pressures the most common culprits.

One of the many benefits of regular good sleep is to boost mental wellbeing and therefore reduce the risk the of mood disorders such as anxiety.

How To Aid Sleep With Heartburn

It won’t happen overnight if you’ve built up weeks or months of sleep debt but, by adding an hour or two of extra sleep a night, it will slowly start to recover.

A nightly routine; a winding down stage such as a warm bath, relaxation exercises, or listening to music and avoiding the use of tech an hour or so before bed, may well help you to drop off quicker.

If acid reflux caused by anxiety tends to keep you awake and disrupts your sleep, there are some things you can do that may help including trying not to eat 2-3 hours before bed and keeping your head elevated when lying down.

You could also try wearing loose-fitting clothes to bed, that aren’t tight around the waist.

Take care of your diet

Sometimes, it may help to consider your diet. Are the foods you are eating having an adverse effect on your symptoms?
It’s best to steer clear of the food and drink that causes or makes your heartburn and acid reflux symptoms worse. These foods and drinks may include coffee, fatty or spicy foods, tomatoes and chocolate.

Try to avoid unhealthy coping mechanisms

Turning to unhealthy stress coping mechanisms such as drinking or smoking is unhelpful for many reasons and both are well known heartburn triggers.

It’s best to limit or avoid alcohol altogether – there’s no evidence as to which types of alcohol are worse than others so individual triggers will vary.

Also, limiting alcohol consumption before bed is widely recommended for those with reflux anxiety and indigestion, including for those with reflux caused by anxiety.

Cut down portion sizes

Instead of three main meals a day, try eating smaller, more frequent meals to help your stomach with digestion.
Many of us suffer from occasional heartburn and acid reflux and we can all feel anxious at times.

But if either or both of these problems are occurring on a regular basis it’s important to seek help and treatment.
If you keep getting heartburn and acid reflux you can speak to your pharmacist for advice.

Speak to a GP

If lifestyle changes and medicines such as antacids aren’t helping – and you have heartburn most days for three weeks or more – speak to your GP who can provide stronger treatments.

Using omeprazole tablets for heartburn

Pyrocalm Control 20mg Gastro-Resistant Tablets contain omeprazole which is a widely used treatment for the symptoms of heartburn and acid reflux and works to reduce the amount of acid your stomach makes.

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Pyrocalm Control 20mg Gastro-Resistant Tablets (omeprazole) are used in adults for the short-term treatment of reflux symptoms (e.g. heartburn, acid regurgitation, acid reflux). Always read the label.

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Lansoprazole vs Omeprazole

If you suffer from acid reflux and heartburn you’ve probably heard of omeprazole and lansoprazole. But how do they differ and what exactly do they do?

Pyrocalm Control® 20mg Gastro-Resistant Tablets. For the short-term treatment of reflux symptoms in adults.
Contains 20 mg Omeprazole. Always read the label. Medicines can affect the unborn baby.
Always talk to your doctor or pharmacist before taking any medicine in pregnancy.