'TIS THE SEASON TO HALT HOLIDAY HEARTBURN
National Heartburn Alliance Offers Gut-Friendly Tips for Holiday Relief
For more information, contact:
National Heartburn Alliance
(877)471-2081
nhbainformation@heartburnalliance.org
CHICAGO (October 26, 2000) — Is a heartburn-free holiday season at the top of your wish list? It is for the 50 million Americans who suffer from heartburn at least once a month. According to a recent survey released by the National Heartburn Alliance, more than a third of the burgeoning number of heartburn sufferers report that their heartburn is more severe or frequent during the holidays*.
"People often engage in different eating, sleeping and exercising habits during the holidays that can lead to or exacerbate heartburn symptoms," said Pat Baird, M.A., R.D., nutrition consultant and Board member of the National Heartburn Alliance (NHBA). "The good news is that revelers needn’t become party-poopers just to avoid heartburn. Most people can control or prevent flare-ups with some simple lifestyle modifications."
Focus on Holiday Fare
Heartburn, often recognized by a burning sensation in the middle of the chest, is produced by the refluxing of acidic stomach contents into the esophagus. A survey released by the NHBA in May showed that 94 percent of heartburn sufferers attribute their symptoms to specific foods, and holiday tables are often filled with the typical culprits**. Among the most common offenders are high-fat foods, chocolate, peppermint, citrus products (lemons, limes, oranges, and grapefruit) and tomato-based products.
In addition, most drinks available on the party circuit — caffeinated, carbonated and alcoholic beverages — are likely to add to the discomfort.
These trigger foods and drinks can contribute to heartburn symptoms in two ways: by irritating the lining of the esophagus, or by causing the lower esophageal sphincter (LES) — the band of muscle between the esophagus and the stomach — to relax and allow harsh stomach acid to back up into the esophagus.
But specific foods may only be part of the problem for many people. "Holiday revelers should realize that their discomfort may stem as much from how they eat during the holidays as from what they eat," said Baird.
For example, just one third of heartburn sufferers believe overeating is the top cause of their agony, but overeating is one of the most common holiday pitfalls, since a full tummy puts extra pressure on the LES and increases the chance of reflux. Late night eating and napping after a large meal are other lesser-known risk factors, since lying down with a full stomach means that gravity gives stomach acid an extra boost as it creeps into the esophagus.
Baird recommends a variety of strategies for the holiday buffet table: "Be sure to avoid personal trigger foods and drinks and try to maintain a low-fat diet as much as possible. Keep portions small and make an effort not to eat late at night when you’re apt to go to bed soon after. Try taking a walk after a meal instead of lying down for an after-dinner nap."
Avoid Other Holiday Hassles
Rich festive fare, cocktails and other holiday eating rituals often trigger heartburn episodes, but holiday stress and a lack of exercise can also make heartburn sufferers feel like they have a burning Yule log inside.
According to Mark Fendrick, M.D., associate professor, department of internal medicine at the University of Michigan and Board member of the NHBA, stress can affect 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. Motility issues can also cause acidic stomach contents to linger in the stomach, allowing more time for acid reflux to occur. Stress can make sufferers more aware of heartburn symptoms as well as make them more likely to engage in behaviors that trigger heartburn — such as smoking, drinking alcohol or caffeine or eating high-fat foods.
Dr. Fendrick suggests that heartburn sufferers try to take some time out each day to reduce stress during the holidays. For example, they might consider meditation, yoga or a warm, relaxing bath.
Exercise is another key ingredient in heartburn prevention. "Exercise has numerous benefits: it improves circulation and digestion, reduces stress, improves focus and mental outlook, and burns calories — a definite bonus during the holidays," says Robert Robergs, Ph.D., associate professor of exercise physiology and biochemistry at the University of New Mexico and Board member of the NHBA. Robergs recommends that heartburn sufferers walk a little further and use the stairs whenever possible while doing their holiday shopping, or plan some physical activity with the family to keep their digestive system moving and reduce risk of holiday heartburn.
Know When to Ask for Help
When lifestyle and dietary changes don't seem to improve heartburn symptoms, heartburn sufferers may want to consult their pharmacist or other health care professional for an over-the-counter or prescription heartburn remedy. For most sufferers, heartburn can be avoided or managed with the help of a pharmacist or other health care professionals who can help patients choose the medication that is best for them.
If sufferers are consistently taking medication for heartburn or have symptoms even after taking medications, they should see their health care professional as they might have a more serious condition.
Heartburn is avoidable by planning ahead with medications as well as lifestyle and dietary changes. Heartburn sufferers may want to start a new holiday tradition and incorporate these helpful heartburn tips into their pre-holiday plans.
The National Heartburn Alliance is a prominent group of recognized health care professionals, including experts in digestive disease, pharmacy, nutrition and exercise that have come together to address the educational gaps surrounding heartburn and to provide a community of support for heartburn sufferers.
For more information about heartburn, consumers may call the National Heartburn Alliance at 877-NHBA-INFO (877-642-2463) or log on to www.heartburnalliance.org.
* A National Heartburn Alliance survey was conducted on September 8-10, 2000, by Market Facts of Arlington Heights, Ill., to examine the increased prevalence and causes of heartburn during the winter holidays. The random telephone survey sample included more than 1,000 adults with a +/-3 percent margin of error.
** A National Heartburn Alliance survey was fielded by Yankelovich Partners in January 2000 to determine attitudes and perceptions of heartburn sufferers, knowledge of heartburn symptoms and treatments, and the impact of heartburn on sufferers. The random telephone survey sample included more than 1,000 adults, half of whom had suffered from heartburn and half who did not believe they had experienced heartburn incidents. The margin of error is +/- 3.1 percent.
