Reflux & Indigestion

What Are the Typical Signs?

Signs of reflux and indigestion during menopause may include:

• Burning sensation or pain in the chest (heartburn), often after eating
• Regurgitation of sour or bitter-tasting acid into the throat or mouth
• Bloating and feeling uncomfortably full
• Burping or belching
• Nausea or an upset stomach
• Difficulty swallowing or a sensation of a lump in the throat
• Sore throat or hoarseness from stomach acid irritation

Symptoms may be more pronounced after meals or when lying down.

Tips on How to Manage or Reduce Symptoms

Lifestyle Tips:

1. Eat Smaller, More Frequent Meals: Large meals can increase pressure on the stomach, so try eating smaller portions more often.
2. Avoid Trigger Foods: Common triggers include spicy foods, fatty meals, caffeine, alcohol, chocolate, and citrus fruits. Keep a food diary to identify and avoid your triggers.
3. Stay Upright After Eating: Wait at least 2-3 hours after meals before lying down to allow proper digestion.
4. Maintain a Healthy Weight: Excess weight can put pressure on the abdomen, worsening reflux symptoms.
5. Elevate Your Head While Sleeping: Use a wedge pillow or elevate the head of your bed to prevent acid from flowing back into the oesophagus.
6. Chew Your Food Thoroughly: Eating slowly and chewing well can aid digestion and reduce the risk of indigestion.
7. Stay Hydrated: Drink water throughout the day, but avoid drinking large amounts with meals to prevent bloating.

When to Seek Professional Help

While reflux and indigestion are often manageable, you should seek medical advice if:

• Symptoms are severe, persistent, or occur more than twice a week.
• You experience weight loss, difficulty swallowing, or frequent vomiting.
• There is blood in your vomit or stool, or if you experience chest pain that could be related to heart issues.
• Over-the-counter medications are not effective in managing your symptoms.

Treatment Options:

• Antacids and H2 Blockers: These over-the-counter medications can neutralize stomach acid or reduce acid production.
• Proton Pump Inhibitors (PPIs): A healthcare provider may prescribe these to decrease acid production and heal the oesophagus.
• Dietary Counselling: A nutritionist can help create a diet plan that minimizes reflux symptoms.
• Hormone Therapy: In some cases, hormone replacement therapy (HRT) may help with digestive symptoms, but it should be discussed with your doctor.

Low mood is a common symptom during menopause and perimenopause, caused by hormonal fluctuations that impact neurotransmitters like serotonin. Typical signs include persistent sadness, fatigue, irritability, anxiety, and sleep disturbances. Managing these symptoms involves lifestyle changes such as regular exercise, a healthy diet, good sleep hygiene, and stress reduction techniques like mindfulness. Natural remedies and self-care practices can also be beneficial. It is important to seek professional help if symptoms persist or significantly impact daily life, with options like therapy, medication, or hormone replacement therapy available. Understanding these changes can make the transition more manageable.