Stop heartburn before it starts: 5 dinner mistakes to avoid, from a GI doctor

The holidays are a clip for family, nutrient and festive cheer — but for galore people, they besides bring an unwelcome guest: heartburn.

It’s nary coincidence that cases of reflux spike this clip of year, according to Dr. Mark Shachner, aesculapian manager of the Broward Health Coral Springs Heartburn Center successful South Florida.

"Heartburn tends to flare up during the holidays due to the fact that we often devour larger portions, bask richer foods, and indulge successful much sweets and intoxicant than usual," helium told Fox News Digital.

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Combine those affluent vacation foods and drinks with overeating, late-night meals, and lying down excessively soon aft eating, and you’ve got what the doc calls "a look for reflux."

"Heartburn tends to flare up during the holidays due to the fact that we often devour larger portions, bask richer foods, and indulge successful much sweets and intoxicant than usual." (iStock)

Below, the doc shares 5 communal mistakes radical marque that tin trigger heartburn — during the holidays and year-round.

1. Eating excessively overmuch and excessively fast

Shachner recommends eating smaller portions, chewing slower and resisting the impulse to spell backmost for seconds until you’ve had clip to digest. 

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Staying upright for astatine slightest 2 to 3 hours aft eating helps the tummy bare much efficiently — and keeps acerb wherever it belongs.

"Moderation and timing marque the biggest difference," Shachner added.

2. Indulging successful late-night snacks

It’s tempting to drawback 1 past cooky oregon portion of pastry earlier bed, but Shachner recommends allowing 2 to 3 hours betwixt your past wound and bedtime.

Going to furniture excessively soon aft eating is 1 of the biggest culprits for reflux, since lying level makes it easier for tummy acerb to creep upward, helium said.

Portion power is cardinal to not lone maintaining a steadfast weight, but besides preventing heartburn. (iStock)

3. Not moving aft meals

Walking oregon different low-effort activities aft a large repast tin marque each the difference, according to Shachner.

"A gentle locomotion aft meals helps digestion and reduces reflux," helium said.

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Even airy enactment helps the tummy process nutrient and reduces the unit that leads to heartburn. No substance however appealing it whitethorn seem, Shachner recommends avoiding the post-feast nap.

4. Not knowing your triggers

Some foods and drinks are much apt to origin trouble. Common triggers see fatty oregon fried dishes, herb sauces, citrus, chocolate, peppermint, alcohol, java and carbonated drinks, according to the doctor.

"Everyone’s triggers are a small different, truthful paying attraction to which foods origin discomfort is important," helium added.

Staying upright for astatine slightest 2 to 3 hours aft eating helps the tummy bare much efficiently and prevents acerb reflux. (iStock)

5. Ignoring symptoms

An occasional bout of heartburn isn’t usually origin for concern, but if you’re having symptoms 2 oregon much times a week, oregon if over-the-counter remedies halt working, the doc said it's important to wage attention.

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"That’s erstwhile it’s clip to spot a doc for a afloat evaluation," helium said. 

Chronic reflux tin awesome gastroesophageal reflux illness (GERD), which tin origin semipermanent harm if near untreated.

Frequent heartburn tin awesome thing much serious, but it’s often treatable. (iStock)

The doc besides cautioned astir relying excessively heavy connected antacids oregon acerb reducers. "It’s champion to usage them nether the guidance of a healthcare nonrecreational who tin place and dainty the basal origin alternatively than conscionable the symptoms," helium advised.

Advanced alleviation options

For radical with chronic reflux, determination are present minimally invasive, FDA-approved treatments that supply lasting alleviation without accepted surgery.

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"One illustration is the LINX® procedure, which uses a tiny ringing of magnetic beads to reenforce the little esophageal sphincter," Shachner shared.

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Another is transoral incisionless fundoplication (TIF), which restores the earthy obstruction betwixt the tummy and esophagus done the mouth, with nary outer incisions.