The holiday season can be tough on individuals who suffer from gastroesophageal reflux disease (GERD).

The excessive consumption of food and drinks, coupled with stress and lack of sleep, can trigger the symptoms of GERD and leave you feeling sick and uncomfortable. Here are some tips to help you manage GERD during the holidays:.

1. Watch What You Eat

During the holidays, it can be tempting to indulge in rich, fatty, and spicy foods. However, these foods can exacerbate the symptoms of GERD, causing heartburn, indigestion, and regurgitation.

To avoid this, try to opt for lighter and healthier options, such as grilled vegetables, lean meats, and fresh fruits.

2. Avoid Alcoholic Drinks

Alcoholic drinks, such as beer, wine, and cocktails, can also trigger GERD symptoms. They can relax the muscle that controls the esophagus, allowing stomach acid to flow back into the esophagus and cause irritation.

If you must have a drink, try to limit your intake and avoid mixing alcohol with other drinks.

3. Manage Your Stress

The holidays can be a stressful time, with all the preparations, gatherings, and social events. Stress can exacerbate the symptoms of GERD and cause your digestive system to slow down.

To manage your stress levels, try to incorporate relaxation techniques, such as yoga, meditation, and breathing exercises, into your daily routine.

4. Get Enough Sleep

A lack of sleep can also trigger GERD symptoms. When you don’t get enough sleep, your body produces more acid, which can cause inflammation and irritation in your digestive system. To avoid this, try to get at least 7-8 hours of sleep each night.

5. Eat Small, Frequent Meals

Eating large meals can put pressure on your digestive system and cause acid reflux. To avoid this, try to eat small, frequent meals throughout the day. This can help keep your digestive system on track and prevent GERD symptoms from flaring up.

6. Stay Upright After Eating

Lying down after eating can also trigger GERD symptoms, as it makes it easier for stomach acid to flow back into the esophagus. To avoid this, try to stay upright for at least 2-3 hours after eating.

You can also try propping up your head and upper body with pillows.

7. Take Medications as Prescribed

If you are taking medications for GERD, make sure to take them as prescribed by your doctor. Don’t skip doses or take more than the recommended dosage, as this can worsen your symptoms and cause side effects.

8. Talk to Your Doctor

If your symptoms persist or worsen despite your efforts to manage them, talk to your doctor. They may recommend further tests or a change in medication to help manage your symptoms.

9. Be Mindful of Triggers

Everyone’s triggers for GERD are different, so it’s important to be mindful of what triggers your symptoms. This can be certain foods, drinks, or activities. Once you identify your triggers, you can avoid them or limit your exposure to them.

10. Don’t Ignore Your Symptoms

If you experience GERD symptoms during the holidays, don’t ignore them. They can worsen over time and cause long-term damage to your digestive system. Instead, take steps to manage your symptoms and seek medical attention if necessary.