Holidays are times for celebration, family gatherings, and of course, indulging in delicious food and drinks. However, for people who suffer from heartburn, holidays can also mean discomfort, pain, and irritation.
Heartburn, also known as acid reflux, is a common condition that causes a burning sensation in the chest and throat. The backflow of stomach acid into the esophagus triggers heartburn. It can be worsened by unhealthy eating and drinking habits.
If you are someone who frequently experiences heartburn, especially during holidays, here are some tips for handling heartburn so you can enjoy the festivities without any discomfort.
1. Avoid Overeating
Overeating is one of the most common causes of heartburn during holidays. To avoid this, don’t skip meals before a big holiday feast. Instead, eat smaller portions throughout the day. This will help you control your hunger and avoid overeating.
Also, avoid going back for seconds and thirds if you are already feeling full. You can also try eating slowly and chewing your food properly. It can help you to consume less food and reduce the risk of heartburn.
2. Choose the Right Foods
It’s essential to choose the right foods if you want to avoid heartburn during holidays. Avoid acidic, greasy, and spicy foods as they can trigger heartburn. Instead, choose foods that are high in fiber and protein.
Vegetables, whole grains, and lean proteins like turkey or chicken are great options. If you’re craving something sweet, opt for fruit instead of desserts high in sugar and fat.
3. Watch Your Alcohol Intake
Alcohol can be a trigger for heartburn because it relaxes the lower esophageal sphincter (LES), allowing stomach acid to flow back up into the esophagus. Avoid drinking too much alcohol, and make sure to stay hydrated by drinking water between drinks.
Opt for non-alcoholic beverages like sparkling water or natural juices for a healthier option.
4. Stay Upright After Meals
After a big holiday meal, resist the urge to lie down or take a nap. When you lay down, it can encourage stomach acid to flow back up into your esophagus, causing heartburn. Instead, try standing up or taking a walk around the room.
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If you must sit, sit up straight to reduce the pressure on your stomach.
5. Elevate Your Head While Sleeping
If heartburn keeps you up at night, try elevating your head while sleeping. You can use an extra pillow or elevate the head of your bed with blocks. Elevating your head can help to reduce the risk of backflow of stomach acid.
6. Consider OTC Medications
If heartburn persists even after following all these tips, consider using over-the-counter medications like antacids or acid reducers. Always read the labels and follow the recommended dosage.
It’s important to note that some medications can interact with other medications or cause unwanted side effects. Consult with a healthcare professional before using any new medication or supplement.
7. Manage Stress Levels
Stress can cause heartburn, so it’s essential to manage your stress levels during holidays. Take some time for yourself to relax and unwind. Meditation, deep breathing exercises, and soothing music can help to reduce stress.
8. Don’t Smoke
Smoking is another trigger for heartburn. Smoking can irritate the esophagus, allowing stomach acid to flow back up. If you are a smoker, take this opportunity to quit. Seek professional help if necessary.
Quitting smoking can have numerous health benefits, including reducing the risk of heartburn.
9. Plan Ahead
Planning ahead can help you to avoid heartburn during holidays. If you’re attending a party, eat a healthy snack before leaving home. This can help to reduce your hunger and help you to make healthier choices at the party.
Also, bring your medications if necessary. If you need to take medications before eating, set an alarm or reminder to avoid missing a dose.
10. Know Your Limits
Lastly, know your limits. If you know certain foods or drinks trigger heartburn, avoid them. Don’t push yourself to eat or drink more than you can handle. It’s important to have fun and enjoy the holidays without any discomfort or pain.
