Seasonal Heartburn

Fight Summer Heartburn with Diet and Exercise

Swimsuit season is upon us and for many people it's time to get in shape. Slimming down has a potential benefit for heartburn sufferers: it may decrease the number of heartburn episodes. "Excess pounds increase pressure on the stomach, which worsens reflux," says Pat Baird, nutritionist and National Heartburn Alliance Board member. "Some heartburn sufferers find that their symptoms improve by losing weight." Plus, most foods fit for a diet are also heartburn-friendly. To kick-off the summer battle of the bulge, the NHBA has compiled some weight-loss tips for people prone to indigestion:

Start a food diary - Keep track of what and when you eat. It will both help you control what you consume, as well as identify what triggers your heartburn attacks. (See our personal reflux record to help you keep track of your heartburn trigger foods and beverages.)

Slow down - Eat slowly and chew food thoroughly - doing so will make you feel fuller (as food has had time to digest) and decrease the likelihood of heartburn.

Limit your fat intake - Eating fewer fat-laden foods will go a long way toward relieving your distress, not to mention help you to drop a few pounds.

Avoid after-dinner snacking - Reflux is less likely to occur if meals are eaten at least 2 to 3 hours before lying down. Likewise, don't sabotage a day of healthful-eating by indulging in too many late-night snacks.

Add exercise to your agenda - Exercise aids digestion and contributes to overall good health.

Stash "safe" snacks - Keep a supply of healthful snacks, such as cut up vegetables, raisins or graham crackers on hand to decrease your temptation to reach for potato chips or cookies.

To help avoid the heat of summer heartburn, check out our heartburn-friendly recipes for Herbed Orzo Salad with Corn and Marinated Lamb Loins.

Dining Tips for Holidays Without Heartburn

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 runs high during the holidays - that's no surprise. However, it may come as a revelation that 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. 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

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.
Try to eat smaller portions.
Dilute alcoholic beverages with water or club soda, or choose non-alcoholic beer or wine.
Pass on dessert occasionally or choose to have a smaller serving.
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.
Make an effort not to eat late at night close to your bedtime. Merely being horizontal encourages stomach contents to seep through the LES and cause discomfort.
Remember to do some exercise each day or plan a fun, physical activity with the family.
Walk a little farther in shopping malls or parking lots and use the stairs whenever possible.
Consider certain holiday "chores" - such as wrapping gifts, baking or writing holiday cards - as extra time for exercise and quiet moments.
Carry a copy of the NHBA's "Stop and Select Guide" with you to help identify heartburn trigger foods. Download the guide here.

Tips for a Heartburn-Free Valentine's Day

If February 14th is accompanied by a burning in your chest – un-related to adoration for your significant other – re-examine your Valentine's Day food selections. Whether you're preparing a special meal at home or dining out, certain foods and beverages should be avoided to minimize heartburn. We hope these tips will allow you to fan the flames of desire rather than indigestion this Valentine's Day.

Eating Out:

Certain cuisines are more apt to cause heartburn than others. Avoid heavily spiced fare, like Thai or Tex-Mex.
Choose foods that are that are not heavily sauced or spiced. Avoid items with creamy or tomato-based sauces and salad dressings.
Keep alcohol intake to a minimum.
Opt for one dessert with two forks. Sharing reduces the amount of fat consumed and is more romantic to boot.

Cooking:

Keep acidic ingredients – tomatoes, lemons, limes, and oranges – to a minimum as they irritate the gastric lining and enhance the onset of heartburn.
Broil, roast, and bake as much as possible instead of frying or sautéing. Preparing food with little or no added fat reduces the likelihood of heartburn.
Use herbs like basil, thyme, and dill to enhance flavor. Garlic, oregano, and chili powder are generally not well-tolerated and may increase the incidence of heartburn.

Foods:

Fat takes longer to digest, and is often troublesome for heartburn sufferers. Choose lower-fat or fat-free foods whenever possible.
Chocolate and Valentine's Day; they go together like a hand in a glove. Chocolate is also a noted "trigger" food that aggravates heartburn. Though it may be high on your list of gifts to give, sufferers should avoid indulging.
Caffeine and alcoholic beverages are best kept to a minimum as both contribute to heartburn. If you can't resist, it's best not to have both in the same sitting. Try to decide beforehand if you'd rather have that glass of wine during dinner, or the cappuccino after your meal.