If you feel like you’re experiencing a never-ending cycle of stress, GERD, and weight gain, you’re not alone. These three issues often feed into each other, creating a frustrating cycle that’s difficult to break.
First of all, what is GERD? Gastroesophageal Reflux Disease (GERD) is a chronic form of acid reflux in which stomach acid flows back up into your esophagus. Symptoms are easy to recognize — heartburn, regurgitating stomach contents, the feeling of a lump in the throat, and discomfort when swallowing.
Being overweight — even slightly — increases the risk of developing GERD due to the extra pressure on your stomach.
Now, how does stress factor in? Stress can be both a contributor and a symptom of weight gain and GERD. Stress causes the body to release a hormone called cortisol, which can cause some people to eat emotionally and crave high-calorie foods. It can also cause the stomach to produce more acid, which can cause GERD to flare up.
What’s more? Weight gain, in particular, can be a major source of stress and overwhelm for many people. So, how can you break the cycle? Let’s dive into some practical tips that can help.
Stress: The Sneaky Weight Gain Culprit
Ever notice how stress can make you crave a whole tub of ice cream or a giant bag of chips? That’s because stress triggers the release of hormones like cortisol, which can ramp up your appetite and make you crave sugary, fatty foods.
When you’re stressed, you might also find it harder to sleep. Sleep deprivation can mess with your metabolism and make it easier to gain weight. And who wants to hit the gym when they’re feeling stressed and exhausted? Decreased motivation for physical activity can also contribute to weight gain.
So, next time you’re reaching for that unhealthy snack, take a moment to consider if stress might be playing a role in your cravings. Stress can creep up and trigger certain behaviors without you noticing, but being mindful of this can help you break free from its grip.
Carrying Extra Weight? It Might Be Fueling Your GERD
Those extra pounds — even just a few — can make GERD symptoms appear out of nowhere or make them worse. Think of your stomach like a balloon. When it’s full and under the pressure of extra weight, the valve that connects your stomach to your esophagus can fail. This is when you experience heartburn and backwash of food and stomach acid.
When you shed extra weight, you lessen the pressure on that valve, making it less likely for stomach contents to travel back up the esophagus. So, managing your weight is a key part of managing and treating GERD symptoms. Losing even a small amount of weight can help bring relief from GERD.
Stress: The Silent GERD Trigger
GERD and stress go hand-in-hand. When you’re stressed, your body releases hormones that can ramp up acid production in your stomach. This excess acid can flow back into your esophagus, causing the burning sensation we know as heartburn.
So, if you’re dealing with GERD, it’s important to pay attention to your stress levels. You can manage the frequency and severity of your stress and GERD symptoms by paying a little extra attention to the link between the two.
Simple Ways to Beat the Stress
We all know stress can be a major burden, and the effects double when it starts to impact our physical health, too. Here are a few easy ways to reclaim your chill:
- Mindfulness and meditation. These practices can help you focus on the present moment (rather than worrying about the past or future) and calm your mind.
- Deep breathing exercises. Take a few deep breaths in and out. It’s a simple but powerful way to relax your body and mind.
- Physical activity. Even a short walk can do wonders for stress relief.
- Hobbies and relaxation. Find activities you enjoy that help you unwind, like reading, listening to music, or spending time in nature.
Remember, reducing stress isn’t just about feeling better in the moment. It can also help improve your stress-induced GERD symptoms and make it easier to manage your weight.
Fuel Your Body Right: A GERD Diet Plan
What you put on your plate can make a big difference when it comes to managing GERD and weight loss. Let’s talk about some natural treatments for GERD, such as these dietary changes:
Foods to avoid if you have GERD:
- Spicy foods
- Red meat
- Citrus fruit
- Caffeine
- Fatty foods
- Sugary or carbonated drinks
Foods to focus on if you have GERD:
- Lean proteins (fish, poultry, beans, lentils, etc.)
- Non-citrus fruits
- Vegetables
- Whole grains (brown rice, quinoa, whole-wheat bread, etc.)
Get Moving: Feel Great & Lose Weight
Exercise isn’t just about looking good. It’s a powerful tool for managing stress and GERD and it can help you shed those extra pounds.
But first, it’s important to note that GERD symptoms can actually be triggered by certain kinds of physical activity. There are a few things you can do to avoid this:
- Choose low-impact activities (walking, swimming, yoga, stationary bike, etc.)
- Avoid high impact activities (running, heavy weight lifting, etc.)
- Avoid abdominal exercises that put pressure on your stomach (i.e. crunches)
- Wear loose fitting clothing, especially around your midsection.
- Drink water before, during, and after your workout to keep acid down.
- Wait at least 1-2 hours after eating before you exercise.
- Avoid protein bars and shakes, especially before your workout. They take longer to digest and can cause heartburn during your workout.
When you exercise, your body releases endorphins — feel-good hormones that help reduce stress and improve your mood. Plus, the right kind of physical activity can help aid your digestion and prevent acid reflux. And of course, burning calories can help you reach your weight loss goals.
So, if you’ve been thinking that GERD and exercise don’t mix — they do! You may have to experiment to find the right exercises to relieve (and not trigger) your GERD. Find something you enjoy and make it a regular part of your routine. Don’t forget that every little bit counts!
When to Reach Out for Help
If you’re struggling with severe or chronic stress, GERD, and weight gain, it’s important to seek professional advice and a GERD medical diagnosis. A healthcare provider can help you develop a personalized GERD treatment plan that addresses your specific needs.
Remember, you don’t have to go through this alone. Whether you need lifestyle counseling, medical interventions, or a combination of both, there are resources available at Weight Loss and Wellness Center to help you manage these conditions and improve your overall health.
Reach out to us at (973) 795-7955 and schedule a consultation with our premier bariatric specialist to learn more about the options available to you.
