One holiday season, Tom Coplai’s heartburn symptoms became unbearable.
“I experienced a bile taste in my mouth, and I felt food sitting in my stomach – like a knot at the bottom of my breastbone,” Coplai says. “I tried taking antacids by the handful, but I couldn’t get relief.”
This time of year, many heartburn sufferers experience an annual worsening of their symptoms. In fact, a survey conducted by the National Heartburn Alliance found that more than a third of people with heartburn complain their condition becomes more severe or acts up more frequently during the holidays.
If this is the season of good cheer, why, then, are so many people suffering from heartburn?
Why holidays are worse
“People often engage in different eating, sleeping and exercising habits during the holidays that can lead to or exacerbate heartburn symptoms,” said Pat Baird, a registered dietician, nutrition consultant and board member of the heartburn alliance.
For instance, festive parties may tempt you to sample rich gravies and sauces, fatty meats, creamy cheeses and eggnog. Also, just waiting to be sampled are tantalizing assortments of caffeinated, carbonated and alcoholic beverages.
But these holiday treats are notorious for relaxing the lower esophageal sphincter, the muscle band lying between the esophagus and the stomach. When the sphincter lets down its guard, strong stomach acid refluxes – flows backward – into the esophagus, where it can irritate the sensitive lining of the esophagus.
The esophagus may let you know what’s up with heartburn symptoms. A burning sensation mid-chest typically occurs, or sometimes a bitter taste in the back of the throat.
Holiday stress also contributes to heartburn. A higher load of stress hormones causes food to stay in the stomach longer, increasing the likelihood of reflux.
To top it off, people often abandon exercise in lieu of shopping and holiday activities. This is bad news for heartburn sufferers because staying fit helps your digestive system function better.
“The good news is that revelers needn’t become party-poopers just to avoid heartburn,” Baird says. “Most people can control or prevent flare-ups with some simple lifestyle modifications.”
Here are some suggestions from the heartburn alliance for reducing heartburn during the holidays:
Don’t stuff yourself. Overeating is a common holiday pitfall. But a full stomach puts added pressure on the lower esophageal sphincter and increases the chance of reflux. Instead of piling food on your plate, be selective; eat smaller portions of your favorite holiday foods and desserts.
Avoid your triggers. When eating at holiday buffets, watch out for foods that will likely aggravate your heartburn symptoms. Some common culprits include high-fat foods, chocolate, peppermint, citrus fruits, tomato products, garlic, raw onions, black pepper, vinegar and spicy foods. Alcohol or drinks that are caffeinated or carbonated may also contribute to reflux.
Cook with less fat. Lighten up your favorite holiday recipes by substituting applesauce for butter and baking or broiling meat instead of frying. Try basting and sauteing with chicken broth instead of butter.
Take control of stress. Plan to do less during the holidays. And try stress-relieving activities such as breathing or relaxation exercises, meditation or yoga.
Fit in daily exercise. Walk a little farther at shopping malls and take the stairs when possible. The extra activity helps keep your digestive system moving.
Last but not least, consult a health care professional if you have persistent or severe heartburn symptoms. That’s what Coplai did, and now, with proper treatment, he leaves his antacids behind for the holidays.
For more information: National Heartburn Alliance, www.heartburnalliance.org.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your healt care provider.
2006 Elizabeth S. Smoots.
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
