‘Tis the season of overconsumption. At seemingly every holiday gathering, the most savory of dishes and artfully decorated treats are there for the eating.
More than just a dent in your diet, these indulgences can trigger significant discomfort in the form of acid reflux and heartburn, more commonly known as GERD.
Many people experience the occasional bout of heartburn which is often treated with over the counter medications for immediate relief. However, if heartburn symptoms – a burning sensation rising up in the mid chest – occur more often and especially three or more times a week, other more potent chronic medications that block the stomach’s production of acid may be needed to prevent heartburn and the associated damage repeated acid reflux can cause in the esophagus.
GERD is the result of stomach contents (including stomach acid) that rise up into the esophagus. A one-way muscular valve between the esophagus and the stomach — called the lower esophageal sphincter or LES — allows food to move from the esophagus into the stomach but not in reverse. When the stomach expands, pressure may overcome the LES and stomach contents move into the esophagus. In patients with recurrent heartburn, the LES may not function well and lead to repeated bouts.
On the bright side, a few lifestyle changes can reduce GERD symptoms.
Life style changes:
• Avoid tight-fitting clothing. Believe it or not, the age-old trick of loosening your belt or unbuttoning your jeans relieves pressure on your abdomen.
• Lose weight, stop smoking and cut back on alcohol. Obesity is the leading cause of GERD, and nicotine and alcohol cause the LES to relax.
While you eat:
• Eat smaller meals. This can be tough during the holidays or year-round for some but it’s a tip that can substantially reduce GERD. Eating smaller meals means less pressure to push acid up into the esophagus.
• Don’t plow through your meals too quickly, either. Slow down and enjoy catching up with loved ones during the holidays.
• Avoid foods that you know trigger heartburn. If you’ve been diagnosed with GERD, you likely know that fatty, fried and spicy foods, alcohol, high fat dairy products, sodas and caffeine are all GERD offenders.
• Don’t drink too many fluids while eating. Liquid adds to the volume in your stomach, making it easier for acid to reach your esophageal sphincter.
• Contrarily, there are a variety of foods that help to reduce acid reflux—a big one being poultry. Chicken and turkey actually help fight GERD symptoms. Seafood, roots and greens, rice and oats are also helpful.
After you eat:
• Whatever you do, avoid the calorie-induced doze at least for a few hours. Lying down after a meal makes it easier for stomach acid to rise. If you must, elevate the head of your bed and let gravity work for you.
Always:
• If you’re on medication for GERD, take it at the same time daily. It’s important not to skip your medication, so make it a routine by placing it near your toothbrush or on the counter when you eat breakfast.
• Get enough sleep. Some studies show that poor sleep actually increases GERD symptoms during the day, which can lead to another night of restlessness. Make sure you plan for seven to nine hours of sleep each night.
The holiday season is a time of celebration. Make sure you are present and happy – before, during and after the meal.
Dr. Jay Goldstein is Division Head of Gastroenterology at NorthShore University HealthSystem. For more information, visit northshore.org/gi.