Preventing Acid Reflux, Heartburn, and Bloating Over the Holidays.

With the holiday season finally here, many of us overindulge, leading to heartburn, acid reflux, and bloating. But when these symptoms occur regularly despite normal eating habits, you may have gastroesophageal reflux disease, or GERD. 

GERD is a common gastrointestinal condition, and it’s a term often used interchangeably with “acid reflux.” Acid reflux is the backward flow of stomach contents returning to the esophagus, whereas GERD is a more severe, chronic form of reflux. Read on to learn more about symptoms and how to treat or prevent it during holiday festivities.

What are the symptoms of GERD?

During an episode of acid reflux, you may feel a burning sensation referred to as “heartburn.” Other common symptoms of acid reflux and GERD may include:

• Belching

• Nausea

• Indigestion (upper abdominal discomfort)

• Dry cough

• Frequent throat clearing

• Difficulty swallowing 

• Sore throat

• Bad breath
  

Factors that can increase your risk of acid reflux over the holidays.

Acid reflux occurs when acid passes through the lower esophageal sphincter due to it relaxing at the wrong time. Several factors can contribute to a weakened or relaxed sphincter, including:

• Obesity: Research shows that people who have a higher body-mass-index (BMI) and waist circumference are more likely to develop acid reflux and GERD.

• Alcohol and tobacco: Alcoholic beverages and cigarettes disrupt the esophageal lower sphincter, causing it to relax and cause reflux.

• Certain medical conditions: People who are pregnant or have gastroparesis, diabetes, or hiatal hernia have an increased risk of acid reflux.

• Certain medications: Blood pressure medications and nonsteroidal anti-inflammatory drugs (NSAIDs) can elevate your risk.

• Eating habits: Eating large meals or eating late can lead to reflux at night.

The holiday season can make reflux symptoms seem worse since many of the festive foods we eat are rich, fatty, or acidic. And, many seasonal celebrations involve alcohol or caffeine, which can increase the risk of acid reflux. In addition, overeating at late-night parties can put increased pressure on the stomach right before bed, causing the lower esophageal sphincter to relax and let stomach acid flow backward while you're lying down. 

Savoring the season without holiday heartburn.

Heartburn and other acid reflux symptoms don’t have to keep you from enjoying feasts this winter. A few simple tweaks to what and how you eat can help you to reduce acid reflux and avoid GERD.

• Limit caffeine and alcohol: Coffee, chocolate, and other common foods with caffeine can make reflux worse, as can alcohol. Consider swapping them for decaffeinated teas and other caffeine-free substitutes.
• Choose the right foods: Spicy foods, fatty foods, and acidic foods, like citrus fruits and tomato-based recipes, can increase stomach acid production. Try to find other options like lean meats and lighter sides that will be less triggering for reflux.
• Eat smaller meals: Try to eat smaller portion sizes and pace yourself throughout the day so you don’t overstuff your stomach.
• Get moving: Achieving and maintaining a healthy BMI can help you avoid GERD. The holidays may not feel like the most convenient time to start dieting. But, it’s never the wrong time to incorporate more physical activity into your daily routine and start making healthier choices.

• Avoid smoking: Studies show a close connection between tobacco and GERD. If you need help quitting smoking, we offer a wide range of resources and support.

• Sleep smart: It’s wise to eat early enough to have a two-to-three-hour gap between a meal and sleep. Additionally, elevating your head in bed can allow gravity to prevent the backwards flow of acid.

Watch our Facebook Live broadcast below to learn more about GERD.
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