GERD in Older Adults: How to Manage Acid Reflux as You Age

Photo by Esther Ann on Unsplash

Aging brings wisdom, experience, and sometimes, a few unwelcome health surprises. One common issue many seniors face is acid reflux, also known as gastroesophageal reflux disease (GERD). It’s more than just occasional heartburn. For older adults, it can become a chronic condition that affects sleep, nutrition, and quality of life.

Let’s explore why acid reflux is more common in seniors, what symptoms to watch for, and how to manage it effectively without disrupting your lifestyle.

Why Acid Reflux Becomes More Common With Age

Several age-related changes make seniors more prone to acid reflux:

• Weakened Esophageal Muscles: Over time, the lower esophageal sphincter (LES)—the muscle that keeps stomach acid out of the esophagus—can weaken, allowing acid to escape more easily.

• Slower Digestion: Aging slows down digestion, which can increase pressure in the stomach and lead to reflux.

• Medications: Many seniors take medications for blood pressure, arthritis, or other chronic conditions. Some of these can relax the LES or irritate the stomach lining.

• Hiatal Hernia: This condition, more common in older adults, allows part of the stomach to push up through the diaphragm, promoting reflux.

Symptoms to Watch Out For

Acid reflux symptoms can look a little different in older adults. While younger people may complain about heartburn, seniors might notice:

• Persistent cough or throat clearing

• Hoarseness or sore throat

• Trouble swallowing

• Chest discomfort that mimics heart issues

• Regurgitation or a bitter taste in the mouth

• Poor appetite or unintended weight loss

Because GERD symptoms can overlap with other conditions like cardiac issues, it’s important to consult a doctor for an accurate diagnosis.

Lifestyle Tips to Manage Acid Reflux in Seniors

Small changes can go a long way in easing symptoms:

1. Elevate the Head of the Bed

Gravity helps keep stomach acid where it belongs. Raising the head of the bed by 6–8 inches can reduce nighttime reflux.

2. Eat Smaller, More Frequent Meals

Large meals can put pressure on the stomach. Try eating five small meals instead of three big ones.

3. Avoid Trigger Foods

Common culprits include spicy foods, citrus, tomato-based dishes, chocolate, peppermint, caffeine, and fatty meals. Keep a food journal to identify your personal triggers.

4. Time Your Meals Wisely

Avoid eating within 2–3 hours of lying down or going to bed.

5. Maintain a Healthy Weight

Excess weight—especially around the abdomen—can increase pressure on the stomach. Even a modest weight loss can help relieve symptoms.

Dehydration and Reflux in Seniors

Many older adults don’t drink enough water, which can worsen acid reflux. Dehydration slows digestion and makes it harder for the esophagus to clear irritants. Encourage steady hydration throughout the day—sipping water rather than chugging, and avoiding large drinks with meals.

Reflux-Friendly Foods for Seniors

Consider easy-to-digest, gentle options that won’t trigger symptoms:

• Oatmeal

• Steamed vegetables like carrots, zucchini, and green beans

• Bananas

• Baked sweet potatoes

• Herbal teas like chamomile or ginger (if tolerated)

These can help create nourishing meals that are less likely to cause discomfort.

The Impact of Sleep and Stress

Poor sleep and chronic stress can worsen reflux symptoms. Seniors may struggle with both, especially if they live alone or deal with ongoing health issues. Simple practices like deep breathing, meditation, light evening stretches, and reduced screen time before bed can make a big difference.

Dental Health and Acid Reflux

Stomach acid can erode tooth enamel over time, leading to sensitivity and decay. Encourage regular dental visits and rinse the mouth with water after reflux episodes to help minimize damage.

Gentle Relief Options

If lifestyle changes aren't enough, your doctor may recommend:

• Antacids for occasional relief

• H2 Blockers to reduce acid production

• Proton Pump Inhibitors (PPIs) for more persistent symptoms

Never start or stop medications without consulting your doctor, especially when managing multiple conditions.

When to See a Doctor

Persistent acid reflux can lead to complications such as:

• Esophagitis (inflammation)

• Esophageal strictures (narrowing that makes swallowing difficult)

• Barrett’s esophagus (a precancerous condition)

• Respiratory issues like aspiration or chronic cough

• Malnutrition from avoiding food

If you experience symptoms more than twice a week, schedule a checkup. And if you notice chest pain, always rule out heart problems first.

Caregiver Support

If you're supporting a senior with acid reflux, you can help by:

• Tracking meals and symptoms

• Preparing reflux-friendly meals

• Helping with medication schedules

• Creating a calming environment for sleep and digestion

• Advocating for regular medical checkups

Final Thoughts

Acid reflux doesn’t have to interfere with the golden years. With practical adjustments, mindful eating, and gentle routines, seniors can manage symptoms and continue to enjoy life comfortably. Whether you’re caring for someone or navigating this chapter yourself, a little knowledge—and a lot of kindness—go a long way.