Holidays Without Heartburn: A Joyous Concept
Family gatherings, festive parties, rich foods, cocktails and champagne... not only do these things signify the holiday season but also can ignite the flames of heartburn. This does not bring glad tidings for the more than 50 million Americans who suffer from frequent heartburn, heartburn that occurs two or more days a week. Along with the stress and lack of exercise that this time of year brings, it's no wonder that the incidence of heartburn is higher during the holiday season - that busy period when you can't afford to suffer even one day of heartburn.
Chances are that many of the foods and beverages served at your next holiday function may cause you to experience heartburn, such as:
- rich sauces
- gravies
- desserts
- eggnog
- martinis
- marbled meats
- poultry skin
- creamy cheeses
These trigger foods are all likely to contribute to discomfort:
- fat
- citrus products
- tomatoes
- lemons
- limes
- oranges
- grapefruit
- chocolate
- peppermint
- caffeine
- alcohol
That's because they relax the lower esophageal sphincter (LES), which is the band of muscle between the esophagus and the stomach. The job of the LES is to open and allow food to enter the stomach, and to close tightly to prevent any digestive enzymes or undigested food from backing up into the esophagus and causing irritation.
Many people like to blame heartburn completely on diet. While there are definitely certain foods that exacerbate heartburn, that's only part of the story. Stress run highs during the holidays - that's no surprise. However, it may come as a revelation that stress can effect motility, or the movement of food through the digestive system. Motility problems can cause foods to move up, rather than down the way they should. Busy schedules this time of year may result in less exercise. But remember, no matter how tight your schedule, making time for exercise will reap numerous benefits: improved circulation and digestion, reduced stress, improved focus and mental outlook, and burned calories - a definite bonus during the holidays.
Don't let heartburn disrupt your holiday season. Follow these "Top 10 Tips." A few changes in what you eat, along with some stress management and light exercise, will keep you feeling bright.
Top 10 Tips for Heartburn-Free Holidays
1. Use less fat in your recipes. Prepare these two dishes, which are perfectly suited to the holiday season: Wild Mushroom Stuffing and Roasted Onion and Shallot Gravy. View recipes now.
2. Try to eat smaller portions.
3. Dilute alcoholic beverages with water or club soda, or choose non-alcoholic beer or wine.
4. Pass on dessert occasionally or choose to have a smaller serving.
5. Try to take some time out each day to reduce stress during the holidays; consider meditating for a few minutes to calm your mind AND your body.
6. Make an effort not to eat late at night close to bedtime. Merely being horizontal encourages stomach contents to seep through the LES and cause discomfort.
7. Remember to do some exercise each day or plan a fun, physical activity with the family.
8. Walk a little farther in shopping malls or parking lots and use the stairs whenever possible.
9. Consider certain holiday "chores" - such as wrapping gifts, baking or writing holiday cards – as extra time for exercise and quiet moments.
10. Carry a copy of the NHBA's "Stop and Select Guide" with you to help identify heartburn trigger foods. Download the guide now.
