'Tis the season for smart eating

With the holidays approaching, you’ve no doubt thought about the wonders of the season: that first snowfall, the singing of children, and Mom’s green bean casserole. Or maybe Grandma’s famous stuffing, or Cousin Jim’s signature deep-fried turkey. The point is, it’s hard to think about the holiday season without thinking about the food and the fun that comes with it.

However, if you’re among the 60% of Americans who experience GERD (gastroesophageal reflux disease) at least once a year, the indulgences of the holidays might make the season particularly painful. Here are some tips for avoiding painful symptoms during the holidays.

Round Up the Usual Suspects

And dispose of them! We all know the primary culinary culprits for acid reflux and GERD, but a reminder is good now and then. Many of these appear frequently on holiday tables, so look out!

• Fatty foods
• Spicy foods
• Acidic foods, like tomatoes and citrus
• Mint
• Chocolate
• Onions
• Coffee or any caffeinated beverage
• Carbonated beverages

Eat More Meals with Less

Eating five or six little meals is a much better idea than eating three big meals for a number of reasons. You feel fuller more of the time, you tend to eat less, there is less pressure on your esophagus, and, you guessed it, GERD is reduced.

Take a Stand

Or at the very least, don’t lie down. Although it’s the tempting thing to do—especially after a big meal like Thanksgiving, taking a nap is terrible for GERD symptoms. Keep upright and let your digestive system do its thing—without having to work against gravity. Your stomach and esophagus will thank you.

Go Easy on the Drinks

Alcohol can trigger heartburn and GERD because it relaxes the muscles in your esophagus, making conditions optimal for acid to sneak up your esophagus and wreak havoc. Consider the consequences and then ask yourself if that cocktail is really worth it.

Quit Smoking

As if you needed another reason to quit! Among a whole list of other bad things, smoking, like alcohol, may actually cause your muscles in your esophagus to relax, which can cause stomach acid to rise up and cause pain.

Lose Weight

The holidays are usually when you can expect a few pounds to creep up on you, but be vigilant: taking steps to lose weight or at least not gain more weight will help relieve heartburn and GERD symptoms. Obesity is closely linked to not only heartburn but also many other serious health conditions, so take the holidays in stride and be ready to keep or achieve a healthy weight in 2018.

For more information on GERD and heartburn, plus tips on how to treat them, visit http://www.giassoc.org/heartburn.html.