What causes GERD/ GORD (gastro esophagael reflex disease) and how to cure GERD?

I had GERD for around 6 months and was stuck in a downward spiral unable to get well - & stuck on PPI medication (which helps but can have some serious side effects to be aware of which I'll discuss in more detail on another post)

What causes GERD?

A combination of lifestyle creates an environment where stomach acid increases but there's usually a triggering event eg a binge drink, heavy meal or in a lot of cases 'straining' for the loo! For example if a person is constipated or time-poor & rushing. How exactly? The LES (lower esophagael sphincter) and the crural diaphragm work like two elastic bands (coarse analogy!) that overlap and work together to keep the contents of your stomach in. When straining they can get out of line and slide (aka a hiatial hernia). If they don't sit aligned together that seal simply doesn't work as well.

Contributing factors that increase stomach acid production

Stress

Your specialist Consultant will confidently inform you stress doesn't play any part, I can tell you it does. (Maybe there's an evolutionary benefit as cavemen having a running battle with some rival clan and under stress you need to digest & burn food much faster than the standard 'relaxed' state..?) And one of the reasons it's possible to get stuck in a GERD loop you can't get out of is you then start worrying about GERD! Which exacerbates it further! Relax & try not to worry about GERD we can fix it

Also relationship stress or work-stress especially.

Lack of sleep

Probably closely tied to stress. They do go together - if you're tired and having to 'work-though the haze' - it's going to put more stress on you, vicious cycle ensues..

Green tea

I see so many people drinking green tea nowadays (I was the same) thinking 'It's supposed to be good for the stomach!' Yes & No.. If you have a candida overgrowth or some other issue whereby you need more stomach acid to clear it - then yes great!

But if your stomach acid production is already on overdrive, the last thing you need is boosting stomach acid production some more! (White tea's are almost as bad - they both contain catechins which I think is the active ingredient) Just steer clear if you're prone to GERD.

I would add a note of warning, if you're a heavy green tea or white tea drinker, I wouldn't go full 'cold-turkey' (as I did) as you may risk the most blinding head-ache for 2-3 days withdrawal symptoms! I would stage a withdrawal over a few days (and you still might get a headache! But at least you know why in advance!)

Alcohol

Definitely a trigger for me

Spicy food

Yes to some degree

Heavy, fatty or greasy food

Eg fry-up. yes can trigger it

No food

Eg, if rushing/ stuck at work & need to skip a meal being hungry can trigger a flare-up

Heavily processed meals (eg some cheap microwave meals)

Not too sure why these make it worse but they seem to do

Heavily chlorinated water

Depends where you live in the World not just Country but City/ region. I live Manchester, UK it's fairly heavily chlorinated. Steer clear if you're experiencing a flare-up. (more in the solutions section below)

Sleeping on your RHS (right hand side)

Why? If you look at a picture of your stomach (I have attached one below for ease!) you'll notice the esophagus enters the stomach diagonally down, roughly from your right shoulder to your left hip - so if you sleep on your RHS, then it's much more likely to tip stomach contents into your oesophagus! (Hence the 'recovery position' is to lie on your LHS)

Lack of exercise

I think a corollary of stress (similar to sleep) - if you exercise you'll relax more & sleep better and de-stress.. they're linked for most people.

Environmental changes

Eg holiday, new jobs (new environment, maybe travel stress), also maternity/ paternity change can trigger it - just any semi-major change from the norm can add stress.

How to cure GERD - solutions:

These are a mixture of long-term (strategic) and short-term (tactical) things that will all help:

De-stress
Improve sleep (this is very much over-looked but important)
Raise bed-head 4-5 inches (A couple of thick books will do it! Makes it harder for acid to travel up-hill when sleeping)
Drink high alkaline bottled water (eg Nestle Pure Life in the UK. Some are acidic so select carefully some will work better for you) - not forever, just to get your GERD under control or for any flare-up
Light exercise (don't overdo it! That can add stress. And not after say 6.30pm at night it may make sleep more difficult)
Meditation (twice daily if possible, morning and evening, 15 mins each) for relaxation/ de-stressing
Get lots of morning daylight as early as you can (aids sleep)
Avoid alcohol - not forever (you will be able to drink & eat anything again in the near future) but during flare-ups definitely.
Sleep on your LHS (left hand side) or back.
Never drink green or white tea!