As men enter their later years, maintaining good health becomes key to making the most of retirement adventures, whether that’s traveling, pursuing hobbies, or spending time with loved ones. One often-overlooked issue that can disrupt this phase is gastroesophageal reflux disease, or GERD, which brings uncomfortable symptoms and potential long-term risks. Recent insights from gut health specialist Dr. Daryl Gioffre reveal practical ways to address this concern and promote a more vibrant lifestyle.

GERD involves stomach acid flowing back into the esophagus, leading to heartburn and other discomforts. Research indicates that men face more intense effects from this condition. They experience greater acid exposure and are almost twice as prone to developing Barrett’s esophagus, a precursor that can evolve into esophageal cancer. This type of cancer occurs up to nine times more frequently in men, turning chronic reflux into a significant health challenge.

Dr. Gioffre describes acid reflux as a “silent epidemic” among men, driven by everyday habits. “This isn’t just about heartburn, but about systemic inflammation that starts in the gut and spreads throughout the body,” he explains. Factors like ongoing stress, inadequate rest, reliance on processed meals, alcohol consumption, and excessive medication contribute to this problem. “Chronic stress, poor sleep, processed foods, alcohol and medication overuse are destroying gut health and digestion,” Gioffre notes.

Men’s typical eating patterns add to the issue, with diets often rich in meat, alcohol, and highly processed items, combined with a habit of overlooking early signs.

“Combine that with typical diets heavier in meat, alcohol and ultraprocessed foods, and a greater tendency to ignore symptoms, and you’re breeding a perfect storm for chronic inflammation and increased risk of reflux compared to women,” he says.

Late-night meals, oversized portions, low fiber intake, and high caffeine levels further aggravate the situation. Many men consume two to three cups of coffee daily, often without food, which depletes essential minerals, causes dehydration, and boosts acidity.

Certain ingredients in ultraprocessed foods—refined salt, sugar, and seed oils—play a major role in worsening symptoms. “Together, they inflame the gut and weaken both digestion and the lower esophageal sphincter, the valve that keeps acid in the stomach where it belongs,” Gioffre points out. Over time, this persistent exposure damages the gut lining and esophagus, raising the odds of serious complications.

Biological factors also set men apart. They generate less protective mucus and saliva, which normally neutralizes backflowing acid. “Men produce less protective mucus and saliva — the body’s natural defense system that buffers acid when it backflows into the esophagus. So when acid reflux strikes, it hits harder,” he states. Extra abdominal fat, common in younger men but relevant across ages, pushes acid upward. Additionally, women’s higher estrogen levels aid in esophageal healing, a benefit men lack. “Estrogen in women appears to protect the esophagus by improving blood flow and mucosal repair, protection men have much less of,” Gioffre adds.

The good news is that small, consistent changes can make a big difference, allowing for more energy and fewer interruptions in daily life. Gioffre outlines seven straightforward actions to start right away.

First, finish eating at least three hours before bedtime. “One of the biggest and most overlooked causes of acid reflux is eating too close to bedtime,” he advises. This timing lets your body digest fully, preventing acid from rising during sleep and reducing nighttime disturbances like coughing or a sour taste.

Second, cut out common irritants such as garlic, onions, spicy dishes, alcohol, chocolate, caffeine, citrus, and fizzy drinks. “All of these weaken the lower esophageal sphincter, the valve that keeps stomach acid where it belongs,” Gioffre says. Instead, incorporate alkaline-rich options like leafy greens, vegetables, fruits, nuts, seeds, and mineral water, along with digestive enzymes and probiotics.

Third, prioritize hydration. Begin your day with warm lemon water mixed with honey or a soothing slippery elm tea to calm the digestive tract, and keep drinking water steadily.

Fourth, embrace grounding activities. Walk barefoot on grass, practice deep breathing, or spend time outdoors. “These activate your parasympathetic ‘rest-and-digest’ system, calm your gut and keep acid levels in check naturally,” he recommends. After meals, opt for a gentle walk instead of snacking late.

Fifth, focus on stress reduction and better sleep. Elevated cortisol from poor rest hampers digestion. “High cortisol keeps you locked in a constant state of fight-or-flight, and when you’re in that mode, your body isn’t focused on rest, digest or repair — it’s focused on survival,” Gioffre warns. Building routines for quality sleep and relaxation supports gut recovery.

While the full list includes two more tips, these foundational steps provide a strong start. “If you want to heal reflux naturally, you can’t just change what you eat — you have to change how you live,” he emphasizes. “Quality sleep and stress management are non-negotiable if you want to restore your gut and calm acid at its root cause.”

By adopting these habits, men can reduce discomfort, lower associated risks, and enhance their overall enjoyment of retirement. Consulting a healthcare professional for personalized advice ensures these changes fit your needs, paving the way for healthier, more fulfilling days ahead.