Tips for Heartburn-Free Holidays
Merrymakers needn't deck the halls with bouts of heartburn. The National Heartburn Alliance offers some tips to help sufferers reduce their risk of heartburn symptoms during the holidays:
- Save Overstuffing for the Turkey – Eat smaller portions and try to avoid overeating, since a full stomach puts extra pressure on the LES and increases the chance of reflux.
- Minimize Late-Night Munching and After-Dinner Dozing – Make an effort not to eat late at night when you’re apt to go to bed soon after, and avoid the temptation of a post-dinner nap. Merely being horizontal can encourage acid to creep into the esophagus and cause discomfort.
- Choose Wisely at the Holiday Buffet Table – Try to avoid personal trigger foods. The most common are high-fat foods, chocolate, peppermint, citrus products (lemons, limes, oranges, and grapefruit) and tomato-based products.
- Be Mindful of Moderation – Caffeinated, carbonated and alcoholic beverages can all contribute to heartburn. Don't drink alcohol and instead offer to be the designated driver, or opt for a non-irritating refreshment.
- Lighten up Holiday Favorites – Use less fat in those favorite holiday recipes by substituting applesauce for butter and baking or broiling meat instead of frying. Try basting your turkey with a flavorful chicken stock instead of butter.
- Avoid Outfits from Christmas Past – Don't try to squeeze into holiday garb that is uncomfortable. Tight clothing or cinching belts results in abdominal pressure that can worsen heartburn.
- Add Exercise to your Holiday List – Exercise is possible even within a hectic schedule. Walk a little further than necessary when doing your holiday shopping, use the stairs whenever possible, or plan some physical activity with the family to keep your digestive system moving.
- Minimize Stress – Plan ahead to avoid the last-minute holiday crunch, say "no" when schedules are too packed and take up stress relief activities such as yoga or meditation. Too much stress can make heartburn seem worse and can cause sufferers to engage in risk behaviors such as overeating or drinking alcohol.
- Don't Lose Heart – When lifestyle and dietary changes don't seem to improve heartburn symptoms, consult your pharmacist or other health care professional for an over-the-counter or prescription heartburn remedy. Complete relief is attainable for virtually all heartburn sufferers, and a pharmacist or other health care professional can help choose the medication that is best for you.
For more information about heartburn, call the National Heartburn Alliance at 877-NHBA-INFO (877-642-2463).
