Why Heartburn Is More Common As You Get Older

The aging body beholds one surprise after another. For example, did you know that your ears look bigger as you get older? Another of the not-so fun changes that can happen as we get older is being more prone to heartburn. You may find that certain meals you used to have no problem with — like pizza or a spicy curry — now mean having to knock back an antacid after you eat.

While anyone can get heartburn no matter how old they are, it’s more common with age. According to gastroenterologists, there are three main reasons for this. If heartburn is something you’re dealing with regularly, knowing the reason why is the first step to experiencing it less often. Knowing the root cause as well as some doctor-recommended tips for what to do when it happens can make heartburn a lot less likely.

Before getting into how to avoid heartburn, it’s helpful to know what is actually happening in the body to cause it. “Heartburn happens when stomach acid moves up into the esophagus, the tube that connects your mouth to your stomach,” said Dr. Vivek Lal, a microbiome scientist and founder of Resbiotic. He explained that this usually occurs when the lower esophageal sphincter, a ring of muscle that acts like a valve, relaxes or is weakened.

Dr. Mikhail Yakubov, a gastroenterologist with Manhattan Gastroenterology, told HuffPost that heartburn feels like an uncomfortable burning sensation in your chest (hence its name) and it usually occurs after eating. Similar to Lal, he explained that, normally, the lower esophageal sphincter acts like a gate to keep acid where it belongs. But if it relaxes too much or becomes weak, acid can sneak back up, leading to heartburn.

Yakubov shared that one major reason why heartburn becomes more common the older we get is because the esophageal muscles weaken over time, which is something that naturally happens with age. Remember how he explained that it’s the lower esophageal spincter’s job to keep acid where it belongs and not sneak back up your throat? The weaker this muscle becomes, the worse of a job it does.

Additionally, Yakubov said that the digestive system slows down as we get older. He explained that this means there’s more time for acid to move in the wrong direction. Together, it’s a double whammy that can make heartburn more common.

The likelihood of developing high blood pressure increases with age. According to the Centers for Disease Control and Prevention, 52.5% of adults between 40 and 59 and 71.6% of adults 60 and older have high blood pressure. While taking blood pressure medication is an important part of treatment, Dr. Ali Kazemi, a gastroenterologist with Gastro Health, told HuffPost that these medications (specifically nitrates and calcium channel blockers) can make experiencing heartburn more likely.

Kazemi shared that erectile dysfunction medication can also have heartburn as a side effect and it’s a medication that is more commonly prescribed to older people (in this case, men). Lal added that besides these medications, certain antibiotics, opioids and over-the-counter pain relievers like ibuprofen or aspirin can contribute to heartburn. While these medications are used by people of all ages, it’s important to know they could be a culprit.

If you’ve gained some weight as you’ve gotten older, you’re not alone. Between the ages of 40 and 66, both men and women gain an average of between a half pound to one pound a year. All three doctors told HuffPost that there’s a link between weight gain and heartburn. “It’s believed that a larger waist circumference leads to increased pressure within the abdomen and stomach, which promotes reflux,” Kazemi said.

On top of that, Kazemi said that obesity is linked to slower digestion. The slower food is digested, the more time it has to cause heartburn. “Recently, GLP-1 receptor agonists used for diabetes and weight loss like Ozempic and Mounjaro have also been associated with reflux due to their effect of delaying gastric emptying,” Kazemi added.

Now that you know what causes heartburn and why it’s more common with age comes the big question: How do you get rid of it? After all, there isn’t much you can do about your esophageal muscles weakening over time; it just happens. Here’s the good news: All three doctors said that having some specific habits in place can make heartburn less likely — no matter how old you are.

First, if you are taking any of the previously mentioned medications that are linked to heartburn, it’s worth it to talk to your primary care doctor about potentially switching to another drug. Both Yakubov and Kazemi said that doing what you can to maintain a healthy weight can make heartburn less likely, too.

Got that covered? All three doctors emphasize the importance of identifying your triggers. “Common culprits include spicy foods, coffee, citrus, chocolate and alcohol. Try removing these for at least two weeks, then reintroduce them one at a time to help pinpoint what’s causing symptoms,” Lal said.

Lal added that something else that can help is eating smaller, more frequent meals instead of large portions. This, he explained, will reduce pressure on the stomach because it won’t be as full. All three doctors recommend eating your last meal at least two hours before going to bed. When you do go to bed, Kazemi said it can be helpful to prop your upper body up 30 degrees using a pillow.

If all of this fails, talk to your doctor. Kazemi and Yakubov both told HuffPost that there are medications that can help with heartburn, but it’s best to try to treat it with lifestyle modifications first. “The key thing I always tell patients is not to ignore persistent symptoms. Heartburn is common, but if it’s frequent or severe, it could be a sign of gastroesophageal reflux disease or something more serious. Getting evaluated helps rule out complications and keeps you feeling your best,” Yakubov added. In other words, take your symptoms seriously; don’t just attempt to live with them.

The key to avoiding heartburn with age comes down to being a bit more mindful. It’s another way that having healthy habits in place can pay off. And remember, if you need help, ask for it. You deserve to enjoy your favorite foods pain-free — no matter how old you are.