Holidays Without the Heartburn
Holiday decorations, family festivities and merry gift giving are holiday staples for many. Add rich food, a lack of exercise and maybe a cocktail or two, and you’ve got holiday heartburn just waiting to happen. For the 50 million Americans who suffer from heartburn on a regular basis, especially during the holidays, knowing the foods that may trigger heartburn may help navigate a holiday smorgasbord.
Many of the foods and beverages served at social events and holiday get-togethers may cause heartburn. Those “trigger” foods include:
- Marbled meats
- Rich sauces
- Creamy cheeses
- Citrus products (tomatoes, lemons, oranges and/or grapefruit)
- Caffeine
- Alcohol
These foods tend to relax the sphincter between the esophagus and the stomach. The sphincter is a band of muscle that contracts and relaxes to allow food into the stomach. When it contracts, it prevents digestive enzymes and stomach acid from re-entering the esophagus and causing irritation.
Heartburn is caused when stomach acid flows backward or up into the esophagus. Diet and medication can inadvertently contribute to heartburn by relaxing the sphincter, increasing the amount of acid produced in the stomach and making the esophagus more sensitive to stomach acid.
Foods that tend to be high in fat slow the process of digestion, which means that acid and food remain in the stomach cavity longer. The acid then has a greater chance of moving back into the esophagus. Alcoholic beverages, soda and citrus juices raise the level of acidity in the stomach, causing the esophagus to become even more irritated.
Episodes of heartburn may also be caused by the positioning of the body and certain movements such as lying down, bending over or strenuous activities. Luckily, one handy defense mechanism against heartburn is gravity. When standing in the upright position, gravity tends to prevent acid from moving upward back into the esophagus, reducing the chance of heartburn. Lying down or bending alters the state of gravity and increases abdominal pressure, increasing the chances for heartburn.
When preparing to host a family gathering or attend social festivities, keep the following tips in mind:
- Prepare dishes with less fat
- Eat smaller portions
- Do not eat late at night or before going to bed
- Exercise daily
- Dilute alcohol with water or club soda
Heartburn does not have to ruin the holiday season if you are mindful of the foods and drinks you consume. If you have any questions regarding heartburn and its affects, contact your physician. Happy holidays from STR’s Healthy Woman Program!
Sources:
WebMD www.webMD.com
Heartburn Alliance www.heartburnalliance.org