As the festive season tempts us with rich foods and celebratory drinks, the NHS has issued timely guidance to help the public identify and manage the uncomfortable symptoms of heartburn and acid reflux. Overindulgence in Christmas treats like pigs in blankets, rich puddings, and alcohol can trigger these conditions, leading to significant discomfort during the holidays.
The Six Key Symptoms to Recognise
The health service highlights two primary symptoms that are the hallmark of acid reflux. The first is heartburn itself – a burning sensation in the chest often felt after eating. The second is an unpleasant sour or bitter taste in the mouth, caused by stomach acid rising up.
Alongside these, four additional temporary symptoms can occur. These include a persistent cough or hiccups, a hoarse or raspy voice, bad breath, and feelings of bloating and nausea. Symptoms frequently worsen after a meal, when bending over, or when lying down.
Common Triggers and Prevention Strategies
To prevent post-Christmas dinner flare-ups, experts advise moderating intake of known triggers. Key culprits to temporarily avoid include coffee, alcohol, chocolate, tomatoes, and fatty or spicy foods. Other factors that can exacerbate symptoms include smoking, being overweight, stress, pregnancy, and taking anti-inflammatory painkillers like ibuprofen.
For quick relief and long-term management, the NHS recommends several practical steps. These include eating smaller, more frequent meals, maintaining a healthy weight, and employing stress-reduction techniques. A simple but effective nighttime tip is to raise the head of your bed by 10 to 20cm to prevent stomach acid from travelling upwards while you sleep.
Lifestyle Adjustments for Lasting Relief
Getting better involves avoiding personal trigger foods and habits. The NHS specifically advises cutting out smoking and moderating alcohol intake, noting that 'too much' alcohol is problematic. It's also recommended to avoid wearing tight clothing and to stop eating at least three to four hours before going to bed.
By showing some restraint and following this guidance, individuals can enjoy the festive period without the 'gastroesophageal grief' that can turn from a minor irritation into a more serious diagnosis like gastro-oesophageal reflux disease (GORD).
