Heartburn During the Holidays: Common Triggers and Tips for Relief
The holiday season is filled with joy, family, and delicious food, but it can also bring an unwanted problem: heartburn. Dr. Mark Shachner, the medical director at the Broward Health Coral Springs Heartburn Center in South Florida, notes that heartburn incidents increase during this festive period.
“Many people eat bigger portions, richer foods, and indulge in sweets and alcohol,” he explains. When you mix these habits with overeating or lying down right after a meal, it creates a perfect storm for reflux issues.
Here are five common mistakes that might trigger heartburn, both during the holiday season and throughout the year, along with some helpful tips to manage them:
1. Eating Too Much, Too Fast
One of the most common triggers is overeating quickly. Dr. Shachner suggests taking smaller bites and chewing your food well. Also, wait a while before going back for seconds. He emphasizes the importance of staying upright for at least two to three hours after eating, as this helps your stomach digest food better.
2. Late-Night Snacks
Many people love to enjoy a midnight snack, but Dr. Shachner advises against it. He recommends waiting two to three hours after your last meal before heading to bed. Lying down too soon after eating can make heartburn more likely.
3. Skipping Movement Post-Meal
After a big meal, a gentle walk can be very beneficial. Moving around helps with digestion and can reduce the chances of reflux. Dr. Shachner cautions against the temptation of napping right after eating; even light activity is better for your stomach.
4. Ignoring Personal Triggers
Certain foods and drinks can trigger heartburn more than others. Common culprits include fatty foods, spicy dishes, chocolate, and caffeine. Dr. Shachner advises paying attention to how your body reacts to different foods to identify your personal triggers.
5. Not Paying Attention to Symptoms
An occasional episode of heartburn isn’t usually a serious issue, but if it occurs more than twice a week or if over-the-counter treatments stop working, it’s time to consult a doctor. Chronic heartburn could indicate gastroesophageal reflux disease (GERD), which may require more serious attention.
It’s also important to use medications cautiously. Dr. Shachner suggests seeking guidance from a healthcare professional to ensure you’re addressing the root causes rather than just masking the symptoms.
Advanced Treatment Options
For those experiencing chronic reflux, new minimally invasive treatments are available that don’t involve traditional surgery. For example, the LINX® procedure uses a tiny ring of magnetic beads to help strengthen the lower esophageal sphincter. Another option, transoral incisionless fundoplication (TIF), repairs the natural barrier between the stomach and esophagus without making any external cuts.
This holiday season, you can enjoy your meals without letting heartburn ruin the fun. With these tips, and by being mindful of your habits, you can help keep heartburn at bay.
