How to Keep Heartburn and GERD at Bay During the Holiday Season

The holidays are on the horizon, and that means spending time celebrating with family and friends, often eating lots of heavy, rich foods, drinking alcohol, stressing over shopping or making gifts, and staying up late at holiday parties – all of which can take a toll on your health.  Stress and an unhealthy diet may contribute to GERD and heartburn.  Almost everyone has occasional heartburn.  But if symptoms occur two or more days a week for at least three months, you may have GERD, or acid reflux disease.  Acid reflux occurs when the lower esophageal sphincter (the valve separating the esophagus and stomach) does not close properly, allowing acid to back up into the esophagus.  The following suggestions will help you manage your GERD symptoms and avoid the discomfort of heartburn during the hectic holiday season.

1.  Avoid foods that trigger heartburn. Certain foods trigger heartburn symptoms, so it’s sound advice for someone who suffers from GERD or heartburn to completely avoid the following foods and beverages:
- High fat food
-Fried food
-Citrus fruits
-Onions
-Tomatoes or tomato products
-Caffeine
-Alcoholic beverages
-Citrus fruit drinks
-Chocolate
-Peppermint
-Pepper

Some of these, such as citrus and tomato products, will irritate an already inflamed esophagus, while others, such as onions, chocolate, and foods high in fat, tend to relax the lower esophageal sphincter (LES).

2.  Make and bring your own food to a party.  Consider bringing food that you know will not cause heartburn to holiday get-togethers.   Make “favorite” recipes that are lower in fat and/or spices, for example. You can create low-fat dips using fat free or light sour cream, and spreads by using light cream cheese.  Avoid the use of butter, and stay away from rich foods.

3.  Don’t overeat.  Large amounts of food distend, or stretch, the stomach, which can cause the LES to relax and release acid back up through the esophagus.

4.  Don’t lie down on a full stomach.  Avoid lying down for at least three hours after eating a meal.  Gravity serves as a barrier in the prevention of acid reflux, and when you lie down, you lose that barrier.  In fact, you should eat your last meal at least three hours prior to bedtime.

5.  Moderate the amount of alcohol you drink.  Alcohol increases the amount of acid the stomach produces, and relaxes the LES. If you plan to drink alcohol during the holidays, try the following tips:
- Dilute alcoholic beverages with water or soda.
- For men, consume no more than 2 drinks a day.  For women, consume no more than 1 drink a day.
- If you’re drinking wine, white wine tends to cause less discomfort in GERD sufferers than red wine.
-Keep track of which alcoholic drinks irritate your heartburn, and avoid them.

6.  Relax.  For some people, the holiday season can be very stressful.  Stress increases the production of stomach acid, so holiday meals can increase episodes of heartburn.   To make your holiday meals relaxing and enjoyable, consider the following:
-Sit down while eating
- Eat slowly
-Chew your food thoroughly and completely

Try to exercise for 30 – 45 minutes each day, and to adopt a positive attitude to keep stress at bay – not only during the holidays, but year round!  Working on your favorite hobbies is also an excellent source of stress relief.

7.  Avoid physical activity after a big meal.  Activities such as bending over, heavy lifting, and running can increase pressure in the stomach and can aggravate heartburn.

8.  Wear loose-fitting clothing.  GERD and heartburn can be aggravated by clothing that is too tight. 

9.  Chew Gum.  Chewing gum or sucking on a lozenge for 30 minutes after meals increases the production of saliva, which can relieve the discomfort of acid reflux.

10.  Take an Antacid or H2 Receptor Blocker.  These products may help neutralize existing acid or reduce acid production, which can provide relief from heartburn symptoms for a longer time.  If you need to use these medications consistently for longer than two weeks, you should make an appointment with your primary care physician for further evaluation.

Sources:  National Heartburn Alliance, University of Michigan Healthy System, University of Iowa Health Care