Dr. Mark Shachner offers expert advice on preventing heartburn during the holiday season, highlighting common mistakes and effective strategies for managing reflux during festive meals.
The holiday season is often synonymous with family gatherings, festive cheer, and, unfortunately, heartburn for many individuals. As people indulge in larger portions, richer foods, and more sweets and alcohol than usual, cases of reflux tend to increase, according to Dr. Mark Shachner, medical director of the Broward Health Coral Springs Heartburn Center in South Florida.
“Heartburn tends to flare up during the holidays because we often eat larger portions, enjoy richer foods, and indulge in more sweets and alcohol than usual,” Dr. Shachner told Fox News Digital.
Combining these rich holiday foods and drinks with overeating, late-night meals, and lying down too soon after eating creates what Dr. Shachner describes as “a recipe for reflux.” To help mitigate this issue, he shares five common mistakes that can trigger heartburn, applicable during the holidays and throughout the year.
One of the primary recommendations is to eat smaller portions. Dr. Shachner advises chewing food slowly and resisting the urge to return for seconds until sufficient time has passed for digestion. Staying upright for at least two to three hours after eating can also facilitate efficient stomach emptying and keep acid where it belongs.
“Moderation and timing make the biggest difference,” he emphasized.
While it may be tempting to indulge in one last cookie or slice of pie before bed, Dr. Shachner suggests allowing a gap of two to three hours between the last meal and bedtime. Going to bed too soon after eating is a significant contributor to reflux, as lying flat can make it easier for stomach acid to rise.
Engaging in light physical activity, such as a gentle walk after meals, can also aid digestion and reduce the likelihood of heartburn. “A gentle walk after meals helps digestion and reduces reflux,” he noted. He cautions against the post-feast nap, which can exacerbate heartburn symptoms.
Certain foods and beverages are more likely to trigger heartburn. Common culprits include fatty or fried dishes, tomato sauces, citrus fruits, chocolate, peppermint, alcohol, coffee, and carbonated drinks. Dr. Shachner points out that individual triggers can vary, making it essential for people to pay attention to which foods cause them discomfort.
While an occasional episode of heartburn is typically not a cause for concern, Dr. Shachner warns that experiencing symptoms two or more times a week, or finding that over-the-counter remedies are no longer effective, warrants a visit to a healthcare professional for a thorough evaluation.
“Chronic reflux can signal gastroesophageal reflux disease (GERD), which can cause long-term damage if left untreated,” he explained.
Dr. Shachner also advises against relying too heavily on antacids or acid reducers. “It’s best to use them under the guidance of a healthcare professional who can identify and treat the root cause rather than just the symptoms,” he said.
For individuals with chronic reflux, there are now minimally invasive, FDA-approved treatments available that provide lasting relief without the need for traditional surgery. One such option is the LINX® procedure, which employs a small ring of magnetic beads to reinforce the lower esophageal sphincter. Another option is transoral incisionless fundoplication (TIF), which restores the natural barrier between the stomach and esophagus through the mouth, eliminating the need for external incisions.
By following these expert tips and being mindful of dietary choices, individuals can enjoy their holiday festivities while minimizing the risk of heartburn.
Source: Original article