It’s no coincidence that Gastroesophageal Reflux Disease (GERD) Awareness Week, which falls on November 24-30, occurs around Thanksgiving. GERD is triggered by overeating, and Thanksgiving is all about eating as much as humanly possible. Once you’ve loaded up on mashed potatoes, pumpkin pie, and plenty of turkey, you may feel a burning deep in your chest. But you’re not the only one. Approximately 60 percent of adults experience some type of GERD every year, and 20 percent of the nation is affected every year.
While Thanksgiving has come and gone, people prone to GERD still have Christmas feasts to worry about. With so many delicious foods to choose from, it’s gonna be hard to not overeat. But if you follow these handy Holiday tips, you’ll be able to enjoy the meal without worrying about feeling crummy afterwards.
1-4. Eat this, not that
1. White meat– High-fat foods spark acid reflux, so steer clear of dark meat.
2. Baked potato– Mashed potatoes are loaded up with heavy cream and butter, so go for a healthier baked potato.
3. Veggies– Skip the casseroles and stick with steamed vegetables.
4. Water– Alcohol, acidic juices, carbonated sodas, and caffeinated drinks can all trigger heartburn, so play it safe and drink water.
5-9. Do this, not that
5. Pace yourself– Eat small portions. By allowing your food time to digest, you won’t have to worry about overeating.
6. Don’t load up on desert– Enjoy desert in moderation. Hold off on the ice cream and whipped cream, which are high in fat and can aggravate heart burn.
7. Exercise– Instead of taking a nap after eating, go for a walk. Activity aids the digestive process.
8. Wear loose clothing– Tight-fitting belts and constrictive clothing can squeeze your stomach, pushing food into your esophagus. This can lead to major heart burn.
9. Treat it– If you fill heart burn symptoms coming on, use OTC or Rx treatments for temporary relief. If symptoms persist, see a doctor.
Evan Hopkins is a 24 year old writer operating out of Atlanta, GA. When he isn’t writing, he enjoys reading books, drinking coffee, and folk music.