Gut health and digestive issues have gained significant mainstream attention in recent years. One likely reason behind this interest may be the increasing cases of digestive system issues like GERD in the populace. For context, the number of prevalent cases of GERD globally increased by 77.53% between 1990 and 2019.

What Is GERD?

Gastroesophageal reflux disease (GERD) is a digestive condition characterized by stomach acid flowing back into the mouth through the esophagus. Since the esophagus is much less resistant to acids, the process irritates the lining of the esophagus and causes symptoms such as acid reflux, heartburn, and trouble swallowing. While extremely common, cases of GERD have been found to increase during the holiday months of October-December.

The two most well-known symptoms of GERD are heartburn and regurgitation. Heartburn refers to a burning feeling behind the breastbone, while regurgitation is food or fluid coming up into the chest. Some GERD patients experience both symptoms simultaneously. Aging, obesity, and pregnancy can make acid reflux more likely.

Why Does GERD Increase during the Holidays?

Found yourself experiencing increasing symptoms of GERD during the holiday months? Let's unpack why GERD increases during particular times of the year. A few studies show that people tend to eat more during winter. In fact, some studies have found increased cravings specifically for fat and carb-rich foods during winter months.

The change in season also impacts our sleep patterns and hormones, which in turn impacts appetite and the potential for an increase in GERD symptoms. People also tend to drink more during the holiday season; one 2018 study found a 100 % increase in drinking between Thanksgiving and New Year. This bodes poorly for GERD as several studies have shown a link between increased alcohol consumption and GERD.

Tips to Manage GERD

If you are a chronic sufferer of GERD, don't worry—you are not alone, and there are easy tips you can follow to navigate the holiday season and keep GERD symptoms in check.

1. Control fat consumption: Fatty food increases the risk of GERD. And the holiday season is chock-full of fatty foods. Make smart choices that reduce your fat load—for instance, by substituting roasted potatoes for potatoes au gratin.
    
   
2. Walk around: After a heavy holiday meal, it's expected that you'd like to take a nap or a few. However, to avoid heartburn, moving around for a few hours is advisable before lying down. If you must lie down, however, elevate your head above your stomach to avoid reflux.
    
   
3. Don't overstuff: Obesity is a big cause of GERD and overeating too fast. Make sure you eat slowly and take small bites of holiday food.
    
   
4. Choose healthier alternatives: To avoid the temptation of heavy and fatty foods, load the start of your meal with protein-rich, light options like salmon and veggie trays.
    
   
5. Watch the drinks: It’s one thing to toast a glass of champagne over a meal, quite another to get completely hungover. Alcohol increases the chances of heartburn. Consume alcohol in moderation
    
   
6. Prepare a medicine kit: Some people are more prone to heartburn than others. Keep your heartburn medicine ready to ensure you are prepared for an attack. You can take a few acid-suppressing drugs pre-emptively to avoid an attack. These drugs and antacids, such as omeprazole, can reduce symptoms.
    
   
7. Avoid the 3C's: Chocolate, caffeine, and carbonated drinks can all cause GERD symptoms. And all are in abundance during the holiday months. Make sure you regulate your intake of buttery chocolate cakes and fizzy drinks.
    
   
8. Avoid dairy-rich, buttery, caramelly foods: Dairy products can worsen GERD symptoms. In addition, foods like peanut butter and caramel are equally harmful.
    
   
9. Avoid overconsumption of processed food: Make sure to eat a varied meal that is not overly high in meats or processed products.
    
   
10. Avoid stress: Stress and GERD symptoms such as irritable bowel syndrome are inextricably linked. And holidays, especially preparation, bring a bounty of stress and anxiety. Practice meditation, mindfulness, and hypnotherapy in the busy holiday season filled with parties and other social commitments. Brains and gut have a profound connection, and anxiety can lead to oversensitive gut nerves that cause cramping or bloating.
     
    
11. Avoid specific triggers: Different people may be triggered by different foods in particular. However, essential holiday ingredients like onions, tomatoes, citrus fruits, and peppermint are common culprits behind GERD symptoms.
     
    
12. Timing matters: The timing of food and what you do right after can significantly trigger acid reflux. For instance, a heavy meal late at night followed up immediately lying down is sure to set off some symptoms. Make sure you have the biggest meal of the day in the middle of the day, not overindulge during dinner and leave at least three hours between bedtime and your last meal.
     
    
13. Avoid spicy meals: The cold holiday season might make you want to heat up with some spicy foods. However, it’s advisable not to consume spicy meals if you want to keep your digestive system functioning correctly.
     
    
14. Avoid smoking: If your idea of indulging in the holidays includes smoking without a second thought—don't. Much like alcohol, smoking can quickly exacerbate GERD symptoms.
     
    
15. Avoid tight clothes: tight clothes like belts or tight jeans can worsen heartburn and other GERD symptoms. The reason is that tight clothes force stomach juices upwards into the esophagus. Tight clothes can also make the stomach gaseous as digestion is hindered when wearing tight clothes.
     
    
16. Avoid eating late-night meals and midnight snacking: Holiday parties can last into the night, with drinks and food following suit. However, if you are prone to heartburn and GERD, you should reduce your snacking late into the night. And in either case, try not dozing immediately after a big holiday bonanza.

Food Switches and Choices for Holiday Eating

Holiday foods provide temptations galore. However, maintaining a balance is the key to holiday eating to avoid GERD. Substitute or supplement more decadent holiday food choices with the following food options. These food choices can help reduce and prevent heartburn and other GERD symptoms.

●    Water: Yes, we are beginning with water. Water is the best choice during holiday parties if you suffer from acid reflux. Fizzy drinks with high sugar and acid content are the devil regarding GERD symptoms. Drink in moderation and include water as your primary beverage of choice.
 

●    Brown Rice: White rice may be the more attractive holiday side of choice. However, it is also a simple carb that doesn't come close to the benefits of brown rice. The extra fiber in brown rice is slowly digestible and will prevent heartburn.
 

●    Lean Meat: Chicken breasts are a lean protein choice that is better than fattier red meats. Chicken breasts are also easier to digest—even better if they are not fried or doused in butter. Other excellent lean meat options include turkey, fish, and other seafood. These are low fat and can even reduce symptoms. For best practice, choose the poached, grilled, baked, or broiled versions.
 

●    Use healthy oils for cooking: It may be challenging to avoid fatty foods during a holiday party thrown by friends. However, when cooking for yourself, make sure you choose healthier fat options for cooking. Some options include olive oil, sesame oil, and sunflower oil. These oils are healthier compared to saturated and trans fats.
 

●    Fruits that are not citrus: Certain fruits like melons, ripe bananas, avocados, apples, and pears are the ideal option for sweet holiday indulgences. Lighter and non-acidic, these fruits are unlikely to develop any GERD symptoms.
 

●    Incorporate plenty of healthy vegetable sides: Vegetable sides are a healthier alternative to high-sugar and fat holiday snacks. Fill yourself with low-fat and low-sugar veggies like green beans, potatoes, cucumbers, and leafy greens cooked in ginger, asparagus, and cauliflower.
 

●    Stave off lunch and dinner binges: Reduce chances of holiday binging by having a hearty, healthy breakfast of oatmeal. Oatmeal, a whole grain, is an excellent source of fiber that reduces the risk of acid reflux. Add in whole grain bread to complete the meal. Another excellent breakfast option is fresh fruits like watermelon, cantaloupe, or honeydew that are low in acid, egg whites instead of egg yolks, and fennel salads. Fennel is a low-acid vegetable that helps soothe an upset stomach. You can either have it raw or sauteed and roasted.
 

●    Miscellaneous: Keep hard candies or lozenges on hand during holiday parties. These have been found to help produce saliva, which acts against stomach acid. Another excellent remedy for post-party heartburn. It is a natural anti-inflammatory treatment that can be used in various ways. Add ginger to holiday dishes, or even better, begin the day with a ginger smoothie and end the night with ginger tea.

The holiday season is not the time to worry about health issues. We hope our tips will help you face the holiday season more quickly.

Keep in mind, in case your GERD symptoms become more serious, cause blood vomiting, nausea, and chronic cough and otherwise stop responding to prescription medication, you will need to consult a licensed physician for a well-rounded diagnosis. At Northlake Gastroenterology Associates, our highly trained team is committed to providing you with the best treatment options. Contact us today for more information!