Easy Key to VIBRANT HEALTH
These strategies help outsmart the stomach acid shortfall that’s draining the energy of 3 in 4 women over 50
Ever since the “Plop, Plop, Fizz, Fizz” Alka-Seltzer commercials of the 1960s, you’ve been told heartburn is the result of too much stomach acid — and to feel better, that acid must be tamed. But according to Jonathan V. Wright, M.D., author of Why Stomach Acid Is Good for You, heartburn is more often caused by a lack of stomach acid — a condition called hypochlorhydria. Without enough hydrochloric acid (HCl), your gut can’t break down the food you eat. As a result, the undigested food ferments, causing heartburn and gas. And when your body isn’t absorbing the nutrients from your food, energy-draining nutrient shortfalls set in — a problem that affects as many as 75 percent of women over 50, says Michelle Schoffro Cook, Ph.D., author of The Ultimate pH Solution. Fortunately, it’s easy to raise stomach acid levels to calm GI woes and restore your energy. Read on to learn how.
TRY A SUPPLEMENT BOOST
An at-home test can help determine how much HCl you need, says Ann Louise Gittleman, Ph.D., author of The New Fat Flush Plan. To do: Take a supplement that contains 500 to 650 mg of betaine HCl and pepsin (like Twinlab Betaine HCl Caps, $15, vitacost.com) with a meal. If your acid levels are normal, you’ll feel a burning sensation similar to heartburn. If you don’t feel it, that’s a sign that your acid levels are too low, and Gittleman advises upping your dose to two HCl pills at your next meal. Increase the dose by one pill at each meal until you feel the burn, then drop down to the previous dose at your next meal. After four months, reduce your dose by one pill a day until you no longer need it. Note: Betaine HCl isn’t advised for women who have ulcers or those taking certain medications, so consult a doctor before supplementing.
TAKE A PRE-MEAL SIP
Following Olivia Newton-John’s lead and consuming more apple cider vinegar is smart, says Gittleman. The vinegar helps the stomach break down food, preventing bloat and heartburn. Gittleman advises mixing 2 tsp. of apple cider vinegar in 8 oz. of water and sipping 30 minutes before meals. “It’s a natural alternative that mimics your body’s own hydrochloric acid — a go-to remedy that can be used indefinitely.”
LOAD UP ON THESE FOODS
The body needs vitamin B6 to make stomach acid, so Schoffro Cook advises eating three daily servings of foods rich in the vitamin, like asparagus, bell peppers, kale and spinach.