From spicy foods to stress and smoke, heartburn triggers are everywhere this holiday season. Here are 17 ways to prevent heartburn during the holidays...
'Tis the season for drinking, eating, partying – and heartburn.
“About 1 in 10 adults regularly have heartburn symptoms,” says Margaret Tsai, M.D., of Cleveland Clinic’s Digestive Disease Institute in Ohio.
But this time of year heartburn attacks more frequently – thanks to big meals, fatty foods and supersized cocktails, Tsai says.
Heartburn, also known as acid reflux, is triggered when stomach contents – hydrochloric acid and digestive enzymes – leak backward into the esophagus, causing burning and pain.
Occasional reflux isn’t usually serious, but chronic heartburn can trigger hoarseness, disrupt swallowing, worsen asthma – and increase your risk for esophageal cancer.
Snuff out heartburn this holiday by following these 17 pointers.
1. Eat light
To prevent heartburn, don’t skip meals to “save up” for a holiday food fest.
If you’re prone to heartburn, “eating one huge meal is one of the worst things you can do,” says Roshini Rajapaksa, M.D., a gastroenterologist at New York University’s Langone Trinity Center in Manhattan.
“It’s far better to have five small meals throughout the day.”
That’s because an extremely full stomach is more likely to cause reflux, sending acid and other contents up to the esophagus.
2. Cut back on citrus and spice
Foods and drinks that trigger heartburn vary among sufferers.
But spicy dishes, citrus fruits, tomatoes and soda are usually on the naughty list, says Jamie Koufman, M.D., professor of clinical otolaryngology at New York Medical College and author of Dropping Acid: The Reflux Diet Cookbook & Cure (Reflux Cookbooks).
Eating just one trigger food shouldn’t cause trouble, says Koufman.
“But problems start when people eat several of these foods together.”
So pick one: Either the spaghetti marinara for your entrée, or the lemon sorbet for dessert.
3. Go low-fat
Skip fried foods, fatty dips and cheeses; they’re likely to set off heartburn.
That’s because fat takes more time to digest, increasing the odds of reflux, says Jeannie Gazzaniga-Moloo, Ph.D., a registered dietitian in Sacramento, Calif., and spokesperson for the American Dietetic Association.
4. Pass up processed foods
The average American diet is more acidic than 50 years ago – when food companies first started adding acids to prevent bacterial growth and increase shelf life of products, Koufman says.
“Now, many foods and drinks are as acidic as stomach acid itself,” she says.
Holiday buffets abound in processed foods such as frozen appetizers, deli meats and cheeses, so try to pick whole foods like celery and carrot sticks and nuts.
5. Eat slowly
To prevent heartburn, chew food thoroughly and put your fork down between bites.
“When we eat quickly, we tend to swallow air, which exacerbates reflux,” Rajapaksa explains.
Don’t worry about being the last one to finish – at least you will be doing what you need to do to prevent heartburn.
6. Downsize cocktails
“If want to drink, nurse one cocktail all night,” Koufman says. “That second or third glass will bring on the reflux.”
Here’s why: Alcohol relaxes the lower esophageal sphincter (the muscle that keeps stomach contents where they belong), which makes reflux more likely.
7. Skip caffeine
Caffeine also relaxes the lower esophageal sphincter.
Many caffeinated beverages are also acidic or carbonated, which causes double trouble.
“Instead, drink lots of water,” Gazzaniga-Moloo says. “Or try herbal teas such as chamomile," which have a calming effect on the stomach. (But avoid mint varieties.)
8. Cut out chocolate
It’s a “reflux superfood” that causes heartburn, says Koufman.
Chocolate’s high-fat, and its caffeine and chemical theobromine relax the lower esophageal sphincter, she says. But all sugary treats aren’t off-limits – sweets generally aren’t bad for reflux, she says.
9. Leave candy canes on the tree
Just say no to the ubiquitous striped candies and other minty delights.
“For many people, all mints, including peppermint, seem to trigger heartburn,” Gazzaniga-Moloo says.
10. Chew gum
A stick of gum can help digestion and prevent heartburn.
“Chewing gum increases saliva, which contains sodium bicarbonate that helps neutralize acid,” Rajapaksa says.
11. Don’t smoke
“Even if you don’t normally smoke, you may be tempted to light up around old friends at holiday parties,” Koufman says.
Smoking harms everyone, but it’s even more of a drag for heartburn sufferers.
According to Koufman, it provokes reflux, and in time may even weaken the esophageal sphincter.
12. Don dressy trousers
Even those skinny jeans can trigger tummy trouble.
“Really tight clothes around the midsection put pressure on your stomach and lead to reflux,” Koufman warns.
Wear a loose-fitting outfit to your next holiday get-together.
13. Sleep smart
Wait at least three or four hours between eating and lying down for a nap, Rajapaksa advises.
Why? When you’re horizontal, it’s much easier for acid to come up, she says, which leads to painful heartburn and interrupted sleep.
For a good night’s sleep, don’t lie flat on your back. Instead, try raising the head of your bed 6 inches with phone books or wood blocks.
This makes gravity work for you by preventing stomach contents from backing up.
14. Fight stress
Stress can contribute to digestive problems and heartburn.
“I tell people with heartburn to take a walk, exercise or do yoga,” Gazzaniga-Moloo says.
15. Try a drugstore Rx
Over-the-counter remedies are inexpensive and usually effective for mild reflux.
Antacids, H2 blockers and proton pump inhibitors all neutralize or reduce the amount of acid the stomach produces.
If they don’t work or you rely on them more than once a week, talk to your doctor about prescription medications.
16. Don’t mix meds
Prescription drugs – such oral birth control pills and hypertension medications – could be causing your heartburn, says Rajapaksa.
If this is the case, ask your doctor to adjust your medication or prescribe an alternative.
17. Don’t ignore warning signs
“You don’t have a disease or disorder if you only have occasional heartburn,” Tsai says.
But if your holiday reflux rolls into New Year’s, Valentine’s and April Fools’ Day, see your doctor.
Chronic heartburn may signal a more serious digestive disease, such as GERD (gastroesophageal reflux disease). Unchecked, GERD can lead to esophageal damage.
A primary-care physician can determine if you need a specialist for further testing, or recommend prescription drugs or even surgery to repair the lower esophageal sphincter.
What’s Your Indigestion IQ?
Far too many of us are familiar with the lingering discomforts associated with indigestion, heartburn, acid reflux, and other gastrointestinal issues. The good news is that you can take steps to prevent the unnecessary side effects brought on by certain behaviors. It's all about keeping your stomach happy.
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