Why acid reflux feels terrible in winter: Doctor-approved tips to beat it

Acid reflux, or gastroesophageal reflux disease (GERD), is a condition that many people struggle with. Some people may complain of increased discomfort or worsening of symptoms during the winter months. The exacerbation is attributed to a combination of seasonal habits, colder weather, and lifestyle changes. Understanding the causes of acid reflux flare up during winter and adopting simple, doctor-approved strategies can help you manage the condition more effectively.Seasonal Eating Habits: Winter often leads to changes in eating behavior. The drop in temperatures often make people indulge in heavier, comfort foods, which are often fried, rich in fats, or spicy—foods known to trigger reflux. Additionally, there are changes in portion size too, with cold weathers many people tend to eat larger portions and may increase the frequency of their beverage consumption such as coffee, tea, or hot chocolate which can overwhelm the digestive system and stimulate acid production in the stomach and relax the lower esophageal sphincter (LES), the muscle that prevents stomach acid from entering the esophagus, increasing the chances of acid reflux.Reduced Physical Activity: Cold winter weathers often mean that people spend less time outdoors and there is a decline in the amount of physical activity. Since physical activity plays a vital role in digestion and overall health, the sudden shift in physical activity levels can slow down digestion, making it easier for stomach acid to reverse-flow into the esophagus. Slower Digestion: The colder weather itself can contribute to a slowdown in digestion. As a result, food stays in the stomach longer, increasing the likelihood of reflux. Additionally, the body may produce more gastric acid in response to winter’s colder air.Weight Gain: Many people experience weight gain, in the winter due to overindulgence in calorie-dense comfort foods, reduced physical activity, and slower digestion. Excess weight puts additional pressure on the stomach, which can force acid into the esophagus, leading to more frequent and intense reflux symptoms.Seasonal Clothing: The warm and tight fitting thick winter clothing also puts extra pressure on the abdomen, aggravating reflux symptoms.Doctor-approved tips to manage acid reflux in winterTo combat the effects of winter on acid reflux, consider these practical tips:- Eat smaller, more frequent meals to avoid overloading the stomach- Practice timely eating habits- Limit fried, fatty, and spicy foods - Exercise regularly- Wear loose clothing - Avoid lying down immediately after meals Authored by: Dr. Sreenivasa D, Consultant - Gastroenterology, Manipal Hospital, Hebbal and Old Airport Road