5 Surprising Habits That Are the Worst for GERD

Hello, this is Baekrokdam Korean Medicine Clinic.

“I feel fine when I take the medication, but the heartburn returns as soon as I stop.”

“I've been avoiding all spicy, salty, and irritating foods, but I don't know why I'm not getting better.”

So, you've diligently avoided spicy and salty foods, but felt frustrated because it didn't seem to get better, right? If that's the case, we might need to look for the cause in a completely different place. Perhaps the culprit is an 'unexpected habit' that we unknowingly believed was 'good for our health' or 'wouldn't hurt.'

5 'Unexpected Habits' That Attack Your Esophagus

First, tight-fitting clothes.

Do you often wear tight-fitting skinny jeans or shapewear to look slimmer or for comfort? Such clothing continuously compresses your abdomen, increasing 'intra-abdominal pressure.' When pressure increases, it creates an environment where stomach acid can much more easily reflux into the esophagus.

▶ Try this: On days when you experience indigestion and heartburn, give your stomach room to breathe by wearing comfortable clothing with a loose waistband that doesn't constrict your abdomen.

Second, the habit of using a 'straw' when drinking beverages.

Do you frequently use a straw when drinking beverages, especially cold ones? Using a straw can lead to inadvertently swallowing a significant amount of air along with your drink. This is known as 'aerophagia,' and this swallowed air increases pressure within the stomach, causing burping and, in severe cases, making acid reflux more likely [1].

▶ Try this: If you frequently experience heartburn, try to reduce straw usage and get into the habit of drinking slowly from a cup.

Third, abdominal exercises like 'sit-ups.'

Abdominal exercises, started for health, can actually attack your esophagus. Exercises like sit-ups or crunches put immense pressure on the abdomen. This pressure can push stomach acid back up towards the esophagus.

▶ Try this: When you have heartburn, take a break from abdominal exercises and opt for activities that gently circulate your body, such as light walks or stretching.

Fourth, 'peppermint gum' chewed after meals.

Many people have a habit of chewing gum for a refreshing feeling after meals, especially cool-mint flavored peppermint gum. But did you know that this habit could actually be detrimental? Peppermint ingredients can relax the sphincter between the stomach and the esophagus. If this sphincter loosens, the risk of stomach acid refluxing into the esophagus increases significantly.

▶ Try this: If you need to freshen your mouth, instead of gum, how about rinsing with warm water or enjoying a calming cup of chamomile tea?

Fifth, 'highly acidic' fruits and vegetables that you thought were healthy.

Tomatoes, oranges, tangerines, pineapples, and even balsamic vinegar drizzled on salads. These are all fresh and healthy foods, aren't they? However, they all share one common characteristic: a very high 'acidity.' If highly acidic foods enter an esophagus already sensitized by stomach acid, it can worsen heartburn, much like pouring salt on a wound.

▶ Try this: When you have heartburn, try low-acid fruits such as bananas, melons, or pears. For salad dressings, using mild oils like olive oil instead of vinegar can be much more comfortable.

True Healing Begins with 'Small Attention'

Gastroesophageal reflux disease (GERD) often cannot be resolved by medication or diet alone. Perhaps very minor habits hidden in your daily life have been unknowingly straining your body. Why not take some time to reflect on the five habits we've discussed today and consider what truly benefits your body? That small attention and change could be the fastest way to escape persistent heartburn.

[References]

[1] Fink, R. N., & McCallum, R. W. (1984). The role of prolonged ambulatory esophageal pH monitoring in the diagnosis of gastroesophageal reflux. JAMA, 252(9), 1160-1164. (Note: This reference discusses factors increasing intra-abdominal pressure and reflux, which is the underlying mechanism for why aerophagia from straw use can be problematic).