As many as 20% of Americans suffer from gastroesophageal reflux disease (GERD), a type of recurrent, painful heartburn that can interfere with lots of activities — even sleep. Because GERD involves your stomach, it can be especially challenging to manage the condition during the holidays, when rich foods and large meals become more common.
Fortunately, our team at Digestive Disease Specialists in Moline, Illinois, and Bettendorf, Iowa, has plenty of experience helping our patients manage GERD symptoms throughout the holidays and year-round. Here are five steps we recommend to help you enjoy your holiday gatherings without discomfort.
If you have GERD, you probably know some foods can make your symptoms worse. Fried foods, spicy foods, and foods high in acids like tomato dishes are all familiar culprits to many people with this disease. These common foods are encountered regularly, making it easier to identify which to avoid or at least limit.
But holiday foods are different. Many of these foods only show up on your plate once or twice a year, making it more difficult to avoid triggers in the first place. The solution: Stick to steamed or roasted vegetables, skip heavy sauces, and avoid foods heavy in butter or spices (like butter-based cookies or cinnamon buns).
Holiday gatherings often mean indulging in wine, cocktails, or mulled cider, followed by a cup of coffee with dessert. Unfortunately, both alcohol and caffeine can interfere with the lower esophageal sphincter (LES) — the circular muscle that prevents stomach acid from moving backward into your esophagus.
To reduce your risk of symptoms, limit how much you drink and try alternating with water or non-caffeinated beverages. Sparkling water and herbal teas are great alternatives, especially when combined with a splash of fruit juice.
If you must indulge, alternate your beverage of choice with water, limit yourself to one drink, and avoid having it late at night to prevent discomfort when you’re trying to sleep.
From appetizers to main dishes to desserts, all holiday foods have one thing in common: They’re delicious, and that makes it all the more tempting to load your plate.
Unfortunately, eating too much is a major cause of painful symptoms for most people with GERD. When your stomach is very full, it presses against the LES, making leakage and backflow more likely.
The best way to battle this all-too-common trigger is to be mindful of your portion sizes and stop eating before you feel uncomfortably full. When confronted with a table laden with goodies, pick your favorites and opt for small portion sizes.
Using a smaller plate can help too. And always be mindful of hunger cues. Once you no longer feel hungry, it’s time to stop eating.
Once the meal is over, it’s very tempting to kick back and take a nap or simply lie down and relax. The problem: Lying down too soon after eating increases the likelihood that some of that partially digested food will reflux into your esophagus, along with irritating acids.
Ideally, try to stay in an upright position for a couple of hours after eating to give your stomach a chance to digest food more fully. If you really need to rest, use a recliner or lean back against some pillows to keep your head and upper body elevated. Better still, ward off drowsiness with an after-meal walk to enhance digestion and feel more energized.
Clothing that’s tight around your waist or belly puts added pressure on your stomach, making it harder for food to digest and placing more stress on the LES. While it’s natural to want to dress up for holiday gatherings, consider choosing an outfit that gives you more room in the midsection.
Stretchy fabrics, loose tops, or dresses with empire waistlines still look great, and they can make it easier to avoid or manage your GERD symptoms.
Don’t let GERD limit your holiday festivities. By following your treatment plan and taking a few simple steps during your celebrations, you can enjoy all the holidays have to offer without succumbing to painful GERD symptoms.
To learn more about GERD management, book an appointment online or over the phone with Digestive Disease Specialists today.
