The holiday season is often filled with family meals and festive gatherings, but it can also bring a rather annoying issue: heartburn. This problem tends to become more common during the holidays, as noted by Dr. Mark Schachner, the medical director at Broward Health Coral Springs Heartburn Center in South Florida.
“Heartburn tends to flare up when we eat bigger portions, indulge in richer foods, and consume more sweets and alcohol than usual,” Schachner explained. Combine these hearty holiday meals with overeating, eating late at night, and then lying down right after, and you’ve got what doctors refer to as a “recipe for reflux.”
So, what are some common pitfalls people fall into during this time, as well as throughout the year, that can lead to heartburn? Here are five mistakes to watch out for.
1. Overeating or Eating Too Quickly
Dr. Schachner advises people to opt for smaller portions, take their time while chewing, and perhaps pause for a moment before going in for more, giving their bodies a chance to digest. Staying upright for a couple of hours after a meal also helps your stomach do its job better and keeps acid where it belongs.
“Timing and moderation can really make a huge difference,” he added.
2. Late-Night Snacks
While nibbling on that last cookie or slice of pie may be tempting, it’s better to allow a few hours between your final snack and bedtime. Dr. Schachner warns that lying down soon after eating is a major cause of reflux since it can make it easier for stomach acid to come back up.
3. Not Moving Post-Meal
Engaging in some light activity, like walking, after having a meal can really help. “Gentle movement after eating aids digestion and can lessen reflux,” he mentioned. Even a little bit of exercise can assist your stomach in processing food, relieving some of the pressure that contributes to heartburn. And, as tempting as it is, it’s wise to avoid napping right after a big meal.
4. Not Knowing Your Triggers
Some foods and drinks are more likely to cause issues—common culprits include fatty or fried items, tomato sauce, citrus fruits, chocolate, peppermint, and various beverages like alcohol and carbonated drinks. “Everyone’s triggers differ a bit, so paying attention to what doesn’t sit well with you is crucial,” he added.
5. Ignoring Symptoms
While having occasional heartburn isn’t usually a big deal, if it happens more than once a week or over-the-counter remedies aren’t helping, it might be time to see a doctor. “That’s when you really need to get a thorough examination,” Schachner advised. Chronic reflux could indicate gastroesophageal reflux disease (GERD), which can cause more significant problems if left untreated.
It’s also worth noting that reliance on antacids and acid reducers can be problematic. These should be used under a doctor’s supervision to ensure the root cause is properly addressed rather than just masking symptoms.
Advanced Relief Options
For those dealing with chronic reflux, there are minimally invasive treatments available that can provide lasting relief without traditional surgery. One example is the LINX® procedure, which uses a small ring of magnetic beads to support the lower esophageal sphincter. Another option is transoral incisionless fundoplication (TIF), which repairs the barrier between the stomach and esophagus through the mouth, avoiding external cuts.
