Smart Ways to Keep Heartburn at Bay
You may have heard that some reflux meds are risky. These are the right steps for relief.
Heartburn affects at least 20 percent of adults, and it becomes even more common as we get older. Fortunately, there are highly effective medications to treat the condition. Some of them come with risks, but a few smart strategies can help mitigate them. Plus, changes in your lifestyle can help reduce the need for medication or eliminate it altogether.
Aging and Heartburn
Acid reflux occurs when acid from the stomach travels back up the esophagus. That can cause a burning sensation in the mid-chest that’s commonly referred to as heartburn.
People who experience frequent and severe heartburn often have a condition called gastroesophageal reflux disease (GERD). As we age, the esophageal sphincter that’s supposed to keep stomach acid from coming back up can weaken, says Mona Rezapour, MD, a gastroenterologist at UCLA Health.
"Older adults are also more likely to have other chronic health issues that can increase the risk of heartburn and GERD," Rezapour says. "And treatments for some of those conditions can hike the risk of reflux as we age."
Using Medication Wisely
Proton pump inhibitors are one of the most popular and effective treatments for GERD. Over-the-counter PPIs include omeprazole (Prilosec and generic), esomeprazole (Nexium and generic), and lansoprazole (Prevacid and generic).
PPIs work by reducing the amount of acid that the stomach produces. But those medications can also have adverse effects. "The risks I review with my patients—and monitor them closely for— include kidney disease, GI tract infection, and increased bone fracture risk," Rezapour says. "We regularly check blood work and, for women at risk of osteoporosis, keep an eye on bone mineral density."
Lifestyle Moves That Work
With just a few changes, you might be able to alleviate heartburn symptoms or even prevent GERD altogether. "It’s ideal if you can control symptoms in other ways so that you’ll have to take less medication," Rezapour says.
In a 2021 study published in JAMA Internal Medicine, researchers analyzed the diets and lifestyles of more than 42,000 women. They found that adhering to an "anti-reflux lifestyle" could prevent nearly 40 percent of GERD symptoms. According to Chan, key factors include not smoking; consuming less than two servings of coffee, soda, or tea per day; following a diet focused on fruits, vegetables, lean meat, fish, and unprocessed grains; doing at least 30 minutes of moderate to vigorous exercise daily; and maintaining a healthy weight.
"These steps could go a long way toward reducing your risk of heartburn," Chan says. "And for some people, lifestyle changes alone are enough."
Editor’s Note: This article also appeared in the March 2024 issue of Consumer Reports On Health.
