(BPT) - Summer is over which means holiday season is upon us! With the holidays come many festive, food-centric celebrations, making it a great time to be aware of food-related health conditions that can affect your ability to enjoy the holidays. As you break bread with friends and family, there's a good chance you might overindulge, which can cause acid reflux and heartburn.
Some heartburn after eating a heavy meal is not uncommon. However, if you regularly experience persistent acid reflux even after returning to your normal eating habits, you may be dealing with something more serious: gastroesophageal reflux disease (GERD).
What is GERD?
GERD is one of the most prevalent gastrointestinal (GI) diseases, with approximately 1 in 5 U.S. adults living with this condition. Depending on the severity, GERD can cause heartburn, regurgitation, difficulty eating and drinking and damage to the esophageal lining, and may limit your social and physical activities.
There are two main types of GERD people can develop. About 30% (or roughly 20 million Americans) suffer from Erosive GERD, also referred to as erosive esophagitis. Erosive GERD occurs when stomach acid damages the lining of the esophagus.
The other main type - and the largest subset of this prevalent GI disease - is Non-Erosive GERD, which affects about 45 million U.S. adults. People with Non-Erosive GERD may experience reflux-related symptoms, such as heartburn and regurgitation, but no acid-related damage to the esophagus.
Without effective management, uncontrolled reflux can lead to serious complications and burdensome symptoms.
Lifestyle changes to help manage GERD
GERD doesn't have to spoil your holiday plans. Lifestyle changes may help manage GERD symptoms, so that you can enjoy the holidays with your loved ones.
The International Foundation for Gastrointestinal Disorders (IFFGD), an organization created to inform, assist and support people affected by GI disorders, recommends these five helpful tips to manage your acid reflux and relieve heartburn during the holidays and beyond.
1. Avoid certain foods and drinks
Not all foods cause GERD, but some foods and drinks may trigger or worsen GERD symptoms. These might include:
- High-fat foods
- Chocolate
- Peppermint
- Onions
- Citrus and tomato products
- Caffeine
- Carbonated beverages
GERD food triggers vary from person to person. Start with this list and keep a journal of other foods and drinks that exacerbate your acid reflux.
2. Chew non-mint gum
Strangely enough, non-mint gum can help manage your GERD symptoms. Chewing gum can increase saliva production and reduce the amount of acid reflux.
3. Avoid alcohol
Alcohol can irritate and weaken your lower esophageal sphincter, setting off reflux symptoms. While this doesn't happen to everyone, it may be best to pass on wine or spiked eggnog during large family feasts.
4. Sit up during and after a meal
Don't slump at the dinner table! While eating and after the holiday meal, sit up straight. If you can, take a short walk after dinner to encourage gastric juices to flow down instead of up.
5. Avoid eating immediately before lying down
It may be tempting to take a nap after a large holiday meal. However, when you lie down, your lower esophageal sphincter has trouble preventing stomach contents from traveling up the esophagus. Avoid lying down for at least two hours after eating a full meal to help avoid triggering GERD.
Talk to your doctor about effective GERD treatments
In addition to these steps you can take to help manage GERD symptoms this holiday season, there are also several medication options available, including antacids, histamine-2 receptor antagonists (H2RAs), proton pump inhibitors (PPIs), and a new class of treatment called potassium competitive acid blockers (PCABs). When it comes to GERD, there is no one-size-fits-all treatment. Talk to your doctor about what lifestyle changes and GERD medication may be right for you. To learn more about GERD and treatment options, visit aboutgerd.org.
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