Introduction
The holiday season is a time for indulgence, with rich meals, sweet treats, and abundant drinks. However, for many people, these indulgences can lead to heartburn and discomfort. In fact, nearly 20% of Americans experience acid reflux regularly, and it often intensifies during the holiday season. The good news is that there are ways to prevent and manage holiday heartburn, so you can fully enjoy this festive time of year.
8 Tips to Manage Holiday Heartburn
Eat the Right Foods and Avoid Triggers
Choosing the right foods can help alleviate acid reflux. Opt for leafy greens, root vegetables, and peas that are prepared without excessive garlic or spices. On the other hand, high-fat foods can worsen heartburn, so it's best to avoid them. Instead, go for heartburn-friendly options like white meat, baked potatoes without heavy cream, and steamed veggies. Limit alcohol consumption and avoid carbonated and citrus beverages, which can exacerbate acid reflux. Also, choose desserts that aren't chocolate-based and go light on ice cream or whipped cream. Consider ending your meal with ginger or chamomile tea, as these herbs soothe the digestive tract and provide holistic heartburn relief.
Watch Your Portions
Eating large meals can put pressure on the lower esophageal sphincter (LES) and lead to heartburn. It's important to serve yourself small portions of the foods you enjoy and wait a few minutes before going for seconds. Eating from a smaller plate can also help you limit your portion sizes. Additionally, eating small, frequent meals throughout the day instead of fasting before a holiday feast can prevent your stomach from becoming overly full and regulate the production of stomach acids.
Eat Slowly
Eating too quickly can overwhelm your digestive system and increase the risk of heartburn. To eat slowly and mindfully, place your fork or spoon on the table after each bite, chew each mouthful thoroughly, and count to 20 as you chew before taking your next bite. Taking smaller portions of food with each bite can also help you slow down and prevent heartburn.
Don't Eat Too Late
Eating late at night can trigger heartburn because lying down with a full stomach allows stomach acid to travel up the esophagus. To prevent this, leave a gap of two to three hours between your last meal and bedtime. This gives your food enough time to digest. If you still experience heartburn at bedtime, elevate your head with an extra pillow or wedge pillow to reduce the amount of acid that may travel up your esophagus.
Take a Walk
Instead of lying down after a feast, try going for a short walk. Walking helps move food from the stomach to the small intestine, supporting healthy digestion and reducing the likelihood of heartburn. Being active is important not only during the holiday season but also beyond. Low-impact exercises like walking, jogging, or yoga can help you maintain a healthy weight and keep heartburn at bay.
Quit Smoking
Smoking is closely linked to acid reflux. Nicotine relaxes involuntary muscles, including the LES, which is a primary defense against heartburn. Smoking also increases inflammation in the body, which raises the risk of acid reflux. If you smoke, talk to your doctor about safe, natural ways to quit smoking.
Avoid Post-Holiday-Meal Mints
While peppermint can be helpful for issues in the lower part of the digestive tract, studies show it may exacerbate problems in the upper digestive tract, such as acid reflux. Peppermint relaxes the muscles bridging the stomach and esophagus, allowing stomach acid to flow back into the esophagus. Instead of mints, try chewing sugar-free gum. Chewing gum increases saliva production, which neutralizes acid and helps clear any acid from the esophagus. Opt for fruit or cinnamon-flavored gum over mint.
Manage Stress
The holidays can be a stressful time, and stress can worsen heartburn by impacting the movement of food through the body. When you're stressed, your body goes into “fight or flight” mode, slowing or pausing digestion. On the other hand, being calm, or in “rest and digest” mode, helps food move smoothly through the digestive tract. Taking slow, deep breaths before starting your meal can activate your parasympathetic nervous system and promote a more relaxed state, reducing the risk of heartburn.
Conclusion
Heartburn can put a damper on your holiday celebrations, but by following these tips, you can prevent and manage holiday heartburn. Eat the right foods, watch your portions, eat slowly, avoid eating too late, take a walk after meals, quit smoking, avoid post-meal mints, and manage stress. By taking these steps, you can enjoy the festive season without the discomfort of heartburn.
References:
1. Enjoying the Holiday Season Heartburn-Free – Newswise
2. Definition & Facts of GER and GERD – National Institute of Diabetes and Digestive and Kidney Diseases
3. Gastroesophageal Reflux Disease – NCBI Bookshelf
4. Prevalence of gastroesophageal reflux disease in children, adults, and elderly in Central Region of Portugal – BMC Gastroenterology
5. Gastroesophageal reflux disease and sleep disturbances: a bidirectional association – Sleep Science
6. The prevalence of gastroesophageal reflux disease in adult asthmatics and its relation to asthma symptoms – NCBI
7. Gastroesophageal reflux disease and obesity – World Journal of Gastroenterology
8. The association of body mass index with the risk of GERD: a case-control study – Gastroenterology Research and Practice
9. Gastroesophageal reflux disease and obesity: pathophysiology and implications for treatment – Journal of Gastroenterology and Hepatology
10. The effect of exercise on gastroesophageal reflux disease: a systematic review and meta-analysis – BMC Gastroenterology
Frequently Asked Questions
What are the advantages of alternative and complementary medicine?
Complementary or alternative medicine (CAM), is a general term that covers medical practices that people use when they feel they don't get enough from allopathic medicines. These therapies include herbs, mind-body treatments such as acupuncture and massage therapy. Many CAM practitioners use treatment methods that aren't part of conventional medicine's standard system of diagnosis and treatment. Many CAM therapies incorporate elements from conventional medicine. Some forms of acupuncture use needles while others use acupressure and moxibustion with heat.
Some CAM therapies are effective in pain relief, stress management and relaxation. They can improve your well-being, reduce fatigue, and may even help you feel more energetic. Some CAM therapies treat specific conditions, such as fibromyalgia, chronic fatigue syndrome, irritable bowel syndrome, rheumatoid arthritis, cancer, and diabetes. Some CAM therapies can be fun.
There is no single definition of what constitutes CAM; however, most definitions include at least one of the following:
- An holistic view that considers body, mind and environment.
- The belief that mind and body interact with each other and have an influence on one another
- It is believed that illness is caused by an imbalance between the environment and the person.
- Focus on the whole person and not just the symptoms.
- Combination of Eastern philosophy and Western science
- Methods that treat mind, body, spirit in a holistic way
- Use natural products over synthetic chemicals
- A healing touch
- Mindfulness
- Meditation
- Acupuncture
- Yoga
- Herbal remedies
- Homeopathy
- Chiropractic care
- Massage therapy
- Hypnotherapy
- Spiritual healing
- Biofeedback
- Nutritional counseling
- Energy healing
In addition to its potential benefits, there are risks associated with certain CAM therapies. Misuse of CAM therapies can lead to serious injury or even death. Other therapies have potential side effects which must be considered against the perceived benefits. Before you decide whether or not to use any CAMs, talk with your doctor about these matters.
What is the importance of alternative medicine?
Alternative treatments are becoming more popular as they're cheaper and more effective than traditional therapies. There have been cases in which patients have died from side effects, such as allergic reactions, after receiving these treatments. You may also find that alternative therapies are not as effective.
If you don’t understand enough about alternative medications, it can make your choice difficult. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Even worse, some alternative remedies contain toxic chemicals.
Why do people with cancer use alternative methods?
Cancer patients are often faced with many challenges when they try to find ways to cope with their illnesses. Patients may feel hopeless or helpless, and might lose all hope of recovery. Some patients may feel nausea, pain, fatigue, loss of appetite, weakness, or other symptoms.
Additionally, most traditional treatments do not work against cancer cells. Patients with cancer should look into alternative treatments, such as complementary medicine. Nearly half of cancer patients use alternative medicines at some point during treatment, according to studies.
Sometimes, cancer patients will choose complementary medicine to chemotherapy. This is because they believe it will be easier and more effective in managing side effects. Also, they may prefer it because it costs less.
Other reasons include the following:
Natural remedies may be able to prevent a recurrence, according to some patients.
Many people believe natural remedies are a way to improve your quality of life.
Others believe that natural remedies can reduce the risk of getting cancer again.
For those concerned about possible side effects of chemotherapy, natural remedies can be used as first-line therapy.
Is holistic medication legal?
The answer is both yes and no. Yes. Many medicines have been shown to be effective against different ailments. They can't treat all conditions. It all depends on your definition of “holistic.” It all depends on your definition of “holistic.” If you mean taking into consideration all aspects of a person's health, then it is true. But if you only mean using natural remedies instead of chemical ones, then it is not.
Some people claim that holistic medicine has been around since ancient times. But this is simply untrue. Although natural remedies were used by some healers in ancient Egypt and Rome, they were not scientifically backed.
Medical practitioners started to study anatomy and physiological science in the Middle Ages. This led to the development and practice of surgery, obstetrics and pharmacology. Most Western countries have developed public hospitals, where doctors can provide medical care, by the end of the 19th-century.
Today, traditional medicine is the predominant form of healthcare. However, many still prefer to use alternative and complementary medicine. Many people find that alternative medicine works better than pharmaceutical drugs.
For example, some people feel more relaxed after receiving massage therapy rather than taking tranquilizers. Others enjoy eating healthy foods instead of taking prescription medications. Some people find that exercising regularly is beneficial for their bodies.
Statistics
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
External Links
cam.cancer.gov
doi.org
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING and TENSION-TYPE HeADACHE – PubMed
- PubMed: Randomized controlled trial examining the effects of foot reflexology on hospital anxiety and depression in female older adults.
webmd.com
How To
How to deal when your girlfriend trusts an alternative medicine.
Internet advice is available for those who are dealing with someone suffering from mental illness. It is difficult to find information about alternative medicine for someone you love.
There appears to be a significant divide between the groups. Those who are skeptical about conventional medicine and those who are open-minded to its benefits.
What happens when you come across someone who believes in alternative treatments for mental health issues?
You might feel confused and frustrated because you don't know how to respond. What should you say to your partner if he tells that he would prefer to see an acupuncturist to his doctor? Or when she suggests she would rather eat glutenfree than take antidepressants.
It's important to ask questions. It is important to ask questions early so that you don't have to suffer later.
How can you ask him these difficult questions without making it offensive? What if he claims he doesn't believe doctors? What if he says he doesn't trust doctors?
Or what if she says that she thinks that antidepressants aren't working? You should tell her she is wrong.
Here is where things get tricky. If you point out her error, it could cause you to upset her further.
Alternatively, you could suggest that she sees a psychiatrist instead. This may cause more problems than it solves. You may get mad at her for suggesting this. Then again, she may think you're trying to control her life.
So what do you need to do?
–
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Heartburn During the Holiday Season? Learn Tips to Prevent and Manage Holiday Heartburn
Sourced From: alternativemedicine.com/conditions/gut-health/enjoying-holiday-season-heartburn-free/
Published Date: Sat, 04 Nov 2023 21:07:50 +0000
Frequently Asked Questions
What are the advantages of alternative and complementary medicine?
Complementary or alternative medicine (CAM), is a general term that covers medical practices that people use when they feel they don't get enough from allopathic medicines. These therapies include herbs, mind-body treatments such as acupuncture and massage therapy. Many CAM practitioners use treatment methods that aren't part of conventional medicine's standard system of diagnosis and treatment. Many CAM therapies incorporate elements from conventional medicine. Some forms of acupuncture use needles while others use acupressure and moxibustion with heat.
Some CAM therapies are effective in pain relief, stress management and relaxation. They can improve your well-being, reduce fatigue, and may even help you feel more energetic. Some CAM therapies treat specific conditions, such as fibromyalgia, chronic fatigue syndrome, irritable bowel syndrome, rheumatoid arthritis, cancer, and diabetes. Some CAM therapies can be fun.
There is no single definition of what constitutes CAM; however, most definitions include at least one of the following:
- An holistic view that considers body, mind and environment.
- The belief that mind and body interact with each other and have an influence on one another
- It is believed that illness is caused by an imbalance between the environment and the person.
- Focus on the whole person and not just the symptoms.
- Combination of Eastern philosophy and Western science
- Methods that treat mind, body, spirit in a holistic way
- Use natural products over synthetic chemicals
- A healing touch
- Mindfulness
- Meditation
- Acupuncture
- Yoga
- Herbal remedies
- Homeopathy
- Chiropractic care
- Massage therapy
- Hypnotherapy
- Spiritual healing
- Biofeedback
- Nutritional counseling
- Energy healing
In addition to its potential benefits, there are risks associated with certain CAM therapies. Misuse of CAM therapies can lead to serious injury or even death. Other therapies have potential side effects which must be considered against the perceived benefits. Before you decide whether or not to use any CAMs, talk with your doctor about these matters.
What is the importance of alternative medicine?
Alternative treatments are becoming more popular as they're cheaper and more effective than traditional therapies. There have been cases in which patients have died from side effects, such as allergic reactions, after receiving these treatments. You may also find that alternative therapies are not as effective.
If you don’t understand enough about alternative medications, it can make your choice difficult. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Even worse, some alternative remedies contain toxic chemicals.
Why do people with cancer use alternative methods?
Cancer patients are often faced with many challenges when they try to find ways to cope with their illnesses. Patients may feel hopeless or helpless, and might lose all hope of recovery. Some patients may feel nausea, pain, fatigue, loss of appetite, weakness, or other symptoms.
Additionally, most traditional treatments do not work against cancer cells. Patients with cancer should look into alternative treatments, such as complementary medicine. Nearly half of cancer patients use alternative medicines at some point during treatment, according to studies.
Sometimes, cancer patients will choose complementary medicine to chemotherapy. This is because they believe it will be easier and more effective in managing side effects. Also, they may prefer it because it costs less.
Other reasons include the following:
Natural remedies may be able to prevent a recurrence, according to some patients.
Many people believe natural remedies are a way to improve your quality of life.
Others believe that natural remedies can reduce the risk of getting cancer again.
For those concerned about possible side effects of chemotherapy, natural remedies can be used as first-line therapy.
Is holistic medication legal?
The answer is both yes and no. Yes. Many medicines have been shown to be effective against different ailments. They can't treat all conditions. It all depends on your definition of “holistic.” It all depends on your definition of “holistic.” If you mean taking into consideration all aspects of a person's health, then it is true. But if you only mean using natural remedies instead of chemical ones, then it is not.
Some people claim that holistic medicine has been around since ancient times. But this is simply untrue. Although natural remedies were used by some healers in ancient Egypt and Rome, they were not scientifically backed.
Medical practitioners started to study anatomy and physiological science in the Middle Ages. This led to the development and practice of surgery, obstetrics and pharmacology. Most Western countries have developed public hospitals, where doctors can provide medical care, by the end of the 19th-century.
Today, traditional medicine is the predominant form of healthcare. However, many still prefer to use alternative and complementary medicine. Many people find that alternative medicine works better than pharmaceutical drugs.
For example, some people feel more relaxed after receiving massage therapy rather than taking tranquilizers. Others enjoy eating healthy foods instead of taking prescription medications. Some people find that exercising regularly is beneficial for their bodies.
Statistics
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
External Links
cam.cancer.gov
doi.org
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING and TENSION-TYPE HeADACHE – PubMed
- PubMed: Randomized controlled trial examining the effects of foot reflexology on hospital anxiety and depression in female older adults.
webmd.com
How To
How to deal when your girlfriend trusts an alternative medicine.
Internet advice is available for those who are dealing with someone suffering from mental illness. It is difficult to find information about alternative medicine for someone you love.
There appears to be a significant divide between the groups. Those who are skeptical about conventional medicine and those who are open-minded to its benefits.
What happens when you come across someone who believes in alternative treatments for mental health issues?
You might feel confused and frustrated because you don't know how to respond. What should you say to your partner if he tells that he would prefer to see an acupuncturist to his doctor? Or when she suggests she would rather eat glutenfree than take antidepressants.
It's important to ask questions. It is important to ask questions early so that you don't have to suffer later.
How can you ask him these difficult questions without making it offensive? What if he claims he doesn't believe doctors? What if he says he doesn't trust doctors?
Or what if she says that she thinks that antidepressants aren't working? You should tell her she is wrong.
Here is where things get tricky. If you point out her error, it could cause you to upset her further.
Alternatively, you could suggest that she sees a psychiatrist instead. This may cause more problems than it solves. You may get mad at her for suggesting this. Then again, she may think you're trying to control her life.
So what do you need to do?
