Newsletter July 2025

NEWSLETTER JULY 2025

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Happy July!

Have you ever enjoyed a rich, tasty meal at your favorite restaurant only to feel a rising burning sensation in your chest and a sour taste in your mouth? If so, you may be experiencing acid reflux. If this occurs at least twice weekly you may be one of an estimated 20% of Americans with GERD or Gastroesophageal Disease.

We continue our series of the digestive system by exploring GERD: What it is, symptoms, causes and treatments. Although medication may be helpful, nutrition and lifestyle support play a crucial role in management of GERD.

The July newsletter also includes an upcoming group opportunity as well as a new favorite recipe in our household.

Great news! If you’ve missed previous issues of the newsletters, you can find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Here’s to your best health.

Therese

News & Updates

I am excited to announce our next CGM group coming in September! A supportive, educational space designed to empower you with real-time insights into your body’s blood glucose patterns.

Why is this important? Because insulin sensitivity—how effectively your body responds to insulin—is a key pillar of metabolic health, cognitive function, and even longevity. When insulin sensitivity is high, your body can better regulate blood glucose, reduce inflammation, support brain health, and maintain steady energy levels.

Need a Speaker?

Looking for a knowledgeable speaker for your next civic group or workplace wellness program? I'm now offering engaging, evidence-based talks on topics including nutrition, metabolic health, and digestive wellness. Presentations are tailored to your group’s interests—perfect for lunch-and-learns, or group meetings.

Bring practical, inspiring health education to your audience!

Contact me at 406 545-5888 or therese@picassohealthandnutrition.com

FEATURED ARTICLE

Understanding GERD: A Holistic Approach to Reflux Relief

If you've ever felt a burning sensation in your chest after a meal, you've experienced acid reflux—when stomach contents, including acid, back up into the esophagus. While occasional reflux is common, persistent symptoms may point to a chronic condition known as GERD, or Gastroesophageal Reflux Disease.

What Is GERD?

GERD is a condition in which acid reflux happens regularly, often more than twice a week. This repeated exposure to stomach acid can irritate and damage the esophagus, leading to symptoms like:

Heartburn (burning in the chest)
Noncardiac chest pain: it may trigger the same nerves as heart-related pain
Regurgitation (sour taste in the mouth)
Chronic cough, hoarseness, or throat clearing
Trouble swallowing or a lump-in-the-throat feeling
Sore throat: Acid rising into the throat can make it sore.
Asthma-like symptoms like wheezing and shortness of breath.

GERD symptoms may worsen:

At night or while lying down
After a large or fatty meal
After bending over
After smoking or drinking alcohol

What Causes Acid Reflux?

At the center of the issue is a small muscular valve called the lower esophageal sphincter (LES). It sits at the junction between the esophagus and the stomach, and its job is to open to let food into the stomach and then close to prevent the backflow of stomach acid.

When the LES becomes weak or relaxes inappropriately, acid can escape upward— especially after large meals, when lying down, or when pressure in the abdomen is high (as in obesity, pregnancy or with a hiatal hernia, when the top of the stomach may push up through the hole in the diaphragm. It squeezes in next to your esophagus, causing compression and trapping acid).

Temporary conditions can cause temporary acid reflux. But GERD is a constant, mechanical problem. It means that the mechanisms that are supposed to keep acid out of your esophagus aren’t working right.

Medications: Certain medications can have a relaxing effect on your LES, including:

Benzodiazepines, a type of sedative
Tricyclic antidepressants, which treat pain and depression
Theophylline, which treats asthma
NSAIDs, like ibuprofen and aspirin
Hormone therapy to treat menopause

Foods: Perhaps not the main cause, but some foods may contribute to acid reflux: Chocolate, coffee, alcohol, mint, garlic and onions have a relaxing effect on your LES, especially in larger amounts.

Heavier, fatty meals take longer to digest. Lying down prior to digestion may cause stomach acid to escape to the esophagus..

GERD Treatment Options

Over the counter and prescription medications

Over the counter antacids and prescription medications such as H2 receptor blockers and proton pump inhibitors (PPIs) are commonly used to treat GERD. These reduce acid production and help heal irritation. PPIs are typically used for 4 to 8 weeks. Long-term use should be monitored due to potential side effects like nutrient malabsorption and increased risk of infection or bone loss.

A Holistic Perspective

From a functional nutrition viewpoint, GERD is not just about excess acid—it's often about acid in the wrong place or digestive imbalance. Contributing factors may include:

Low stomach acid (hypochlorhydria), not high, which impairs digestion and leads to fermentation and pressure in the stomach
Poor motility or sluggish digestion
Small Intestinal Bacterial Overgrowth (SIBO)
Food sensitivities or gut microbiome imbalances
Stress, which impairs the nervous system’s role in digestion

Instead of suppressing symptoms, the goal is to identify and address root causes.

Diet and Lifestyle Recommendations

Whether using medication or not, these evidence-informed lifestyle strategies are essential to long-term relief:

How You Eat Matters:

Eat smaller meals more frequently
Sit upright and eat mindfully, without rushing
Avoid lying down for 3 hours after eating
Chew food thoroughly to activate digestion

What You Eat Matters:

Minimize known triggers: spicy, fatty, fried foods, citrus, tomato, chocolate, caffeine, alcohol
Keep a food-symptom journal to identify personal sensitivities
Dietitian Nutritionists and other practitioners trained in integrative/functional nutrition may also recommend soothing foods and supplements containing aloe vera, slippery elm, licorice and chamomile tea.

Improve Digestive Function:

Consider adding foods that support digestion like sauerkraut and fiber rich foods
Address potential motility issues with gentle movement after meals (like walking), hydration, and foods that naturally support motility, like ginger (freshly grated, teas or chews).

Stress and Sleep:

The nervous system plays a key role in digestion. Try deep breathing, gentle yoga, or meditation to support the “rest and digest” mode.
Sleep Position Adjustment: elevating the head of the bed and sleeping on the left side may reduce nighttime reflux and improve sleep quality.

When to Seek Help

Persistent GERD symptoms should be evaluated by a healthcare provider. A Registered Dietitian Nutritionist will work with patients to better understand the triggers which exacerbate their GERD symptoms and design a personalized plan to reduce symptoms and sustain a healthy lifestyle

In Summary

GERD is a common but complex condition. While PPIs and other medications may be necessary and offer relief, lasting wellness often requires a whole-person approach—addressing diet, digestion, lifestyle, stress, and the microbiome. With the right support, healing is possible.

Article References

About Gastroesophageal Reflux Disease (GERD)

Functional Food in Relation to Gastroesophageal Reflux Disease (GERD)

Potential Risks Associated With Long-term Use of Proton Pump Inhibitors and the Maintenance Treatment Modality for Patients With Mild Gastroesophageal Reflux Disease

Acid Reflux and GERD

An Integrative Approach to GERD (Gastroesophageal Reflux Disease)

Efficacy and Safety of GutGard® in Managing Gastroesophageal Reflux-Related Symptoms: A Phase III, Single-Centre, Double-Blind, Randomized Placebo-Controlled Trial

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion by Elizabeth Lipski, PhD, CNS, FACN, IFMCP

FEATURED RECIPE

Almond crusted fish is both easy and delicious. It’s becoming a family favorite. Flavor is infused with a variety of herbs and seasonings, then baked to perfection. Feel free to experiment with your favorite herb blend. Brimming with omega 3 fatty acids and phytonutrients, it's a simple yet satisfying way to enjoy a nutritious meal.

Almond Crusted Fish with Herbs

Servings: 4 fillets

Ingredients

1 pound fish fillet mild flavored, skin-on, pat dry

1 tablespoon dijon mustard

pinch of salt to taste, check salt in mustard

1/4 teaspoon ground black pepper

1/4 to 1⁄2 teaspoon red pepper flakes or cayenne pepper

1⁄2 teaspoon ground coriander

2 tablespoons avocado oil or olive oil

2 garlic cloves crushed or 1 teaspoon garlic powder

3 tablespoons finely chopped cilantro

3 tablespoons finely chopped parsley

2 tablespoons finely chopped green onions

1⁄4 cup chopped almonds or walnuts

1 tablespoon lemon juice

Instructions

Preheat the oven to 425 F
Place the fish fillet, skin-side down on a parchment paper lined baking sheet. Dot the fish with dijon mustard and brush it evenly.
Combine salt, black pepper, red pepper flakes and ground coriander in a small bowl. Sprinkle the seasoning mix over the fish and pat down.
In a small bowl combine oil, herbs and garlic. Spread the herb mixture evenly over the fish.
Scatter the chopped nuts on top and press down gently with a wide and flat spatula. Fold the parchment paper on all sides to create an elevated border around the fish. This will help to retain the juices.
Bake in the oven until the nut crust turns light golden brown and the fish flakes easily with a fork, about 15 to 18 minutes. Tip: The time may vary with the fish and the thickness of the fillets.
Remove from the oven, and sprinkle lemon juice, more herbs and lemon zest. Serve this baked crusted fish hot with your favorite grain, baby potatoes or grilled veggies.

Notes

Fish: We used cod, but any mild flavored white fish will work. Salmon and trout also goes well with herbs.
Fish Alternatives: We also prepared this dish using tofu with success. Chicken is another option to try
Stove Top: You can fry the fish in a skillet. Heat 1 tablespoon oil at medium high in a 10 inch skillet (cast iron would be good). Then arrange the fish skin side down and cook for 3 to 4 minutes. Flip and cook the other side until golden brown, about 3 to 4 minutes.
Storage: Refrigerate the cooked fish for 3 to 4 days. Freeze it for about 2 months. Thaw and reheat in oven or skillet.

Nutrition

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Watch for my next newsletter in August.

Thanks again, and take care,

Therese

picassohealthandnutrition.com