While harmless, experiencing heartburn or acidity can be extremely discomforting. A wide range of factors can contribute to them, making it a common digestive issue with a prevalence ranging from 7.6-30%, as reported in a study published in the Indian Journal of Gastroenterology. Speaking with the OnlyMyHealth team, Dr Sharad Malhotra, Senior Consultant and HOD-Gastroenterology, Hepatology, and Therapeutic Endoscopy, Aakash Healthcare, New Delhi, shared some of the most overlooked signs of acid reflux and answered whether something as trivial as lying down after eating can trigger the condition.
Also Read: GERD: Foods That Trigger Acid Reflux and Heartburn
Lying Down After Eating Can Cause Heartburn
Acid reflux and heartburn often manifest as a burning sensation in the chest or throat, accompanied by a sour or acidic taste in the mouth.
Some individuals may experience regurgitation of stomach contents into the oesophagus, causing discomfort, bloating, and a feeling of fullness.
A common cause of these issues is lying down instantly after a meal. Dr Malhotra said, “Heartburn typically occurs after substantial, fatty meals or when lying down, as a large meal stretches the stomach and exerts pressure on the Lower Esophageal Sphincter (LES), causing it to open.”
He added, “Lying down eliminates the influence of gravity, allowing the LES to open just enough for acid to enter.”
Exploring the link between the timing of your last meal and acid reflux, especially GERD, or Gastroesophageal Reflux Disease, a 2005 study published in the American Journal of Gastroenterology found that people who eat dinner less than 3 hours before bedtime are nearly 7.5 times more likely to have GERD symptoms compared to those who wait 4 hours or more.
In addition, Dr Malhotra advised elevating the head of the bed using an under-mattress foam wedge (6–10 inches high), as pillows may not effectively prevent reflux.
Other Factors That Trigger Acid Reflux
Other contributors to heartburn include increased stomach pressure during pregnancy and medications that may irritate the oesophagus.
Common GERD symptoms include:
- A burning sensation in the chest, particularly after eating, that is often exacerbated at night
- Chest pain
- Difficulty swallowing
- Regurgitation of food or sour liquid
- The sensation of a lump in the throat
- Chronic cough, laryngitis, new or worsening asthma, and disrupted sleep during the night
How To Prevent Acidity And Heartburn
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According to Dr Malhotra, adopting healthy practices can make a significant difference in preventing acidity and heartburn.
He said, “Weight loss has been shown to alleviate symptoms, with a study indicating that 81% of participants in a structured weight loss program experienced a reduction in GERD symptoms.”
Additionally, quitting smoking is crucial, as tobacco can contribute to acid reflux and pose a risk for esophageal cancer.
The doctor also advised avoiding trigger foods such as fats, chocolate, caffeinated drinks, citrus fruits, tomato juice, and potentially pepper.
Ensure that you do not consume excess alcohol, as it can loosen the LES and lead to acid reflux.
Conclusion
Acidity and heartburn are manageable conditions. With proper dietary habits and certain measures, they are preventable. Avoiding lying down immediately after meals is crucial, as this position can contribute to the backflow of stomach acid into the oesophagus, worsening symptoms. Maintaining an upright posture post-meals, practising mindful eating, and incorporating dietary modifications can help individuals take proactive steps to minimise the occurrence of acid reflux and promote digestive well-being.