With the holiday season approaching, all of us are looking forward to the delicious meals that we will enjoy with friends and family. However, those suffering with GERD may also be dealing with anxiety due to a possible outbreak of symptoms.

GERD (Gastrointestinal Reflux Disease) occurs when stomach acid flows back into the esophagus. Patients that experience mild acid reflux twice a week or severe acid reflux once a week due to this condition would be classified as having the disorder.

Fortunately, there are eating and lifestyle habits that reduce the symptoms of GERD. Here are some things you should keep in mind when you’re enjoying your holiday meal.

Eat Slowly

Research has shown that symptoms of GERD can be brought on when people eat too quickly. Eating slowly also gives your body time to let it know it feels full to reduce the chances of overeating.

Overeating puts pressure on the lower esophageal sphincter muscle. This ring-like muscle acts as a valve between the stomach and the esophagus. When that muscle is weakened, acid can flow back into the esophagus to bring on symptoms of GERD.

Don’t Eat at Bedtime

It’s important to give your body a few hours to digest food before bedtime. Food is hard to digest when lying down.

Staying upright will give your body time to digest food before going to sleep so you don’t experience symptoms in the middle of the night. It is recommended to stop eating for the day at least an hour before going to bed.

When you do go to sleep, it’s recommended that you sleep on an incline. Use pillows and cushions to raise your head, so it's six to eight inches above your feet. This will help with digestive issues.

Avoid Vigorous Exercise

While lying down can interfere with digestion and increase symptoms, vigorous exercise will have a similar effect.

Taking a walk with the family after a holiday meal won’t do any harm, but you may want to pass on participating in that game of football. Strenuous exercise, especially movements that involve bending down, sends acid into the esophagus to provoke symptoms.

Drink the Right Beverages

Alcohol and carbonated beverages can cause the lower esophageal sphincter muscle to relax and trigger GERD. Water, on the other hand, promotes digestion to make a GERD episode less likely.

Avoid Food Triggers

It is advisable to avoid eating foods that are high in spice and acidity as these will be likely to bring on GERD. Here are some that may trigger symptoms.

·         Garlic

·         Raw Onions

·         Chocolate

·         Red Wine

·         Peppermint

·         Citrus Fruits

Keep Antacids Close

There are several over the counter and prescription medications that are recommended for the treatment of GERD. It’s a good idea to have them nearby so you can take a dose as soon as symptoms start coming on.

With the holidays coming, there will be plenty of great meals to look forward to. Don’t let GERD get in the way of you enjoying them to the fullest. These tips will help you have a pleasant time with family and friends without having digestive issues interfere.

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