Because a burning chest is NOT on the Christmas wish list
Christmas – the season of giving, family gatherings and indulging in delicious, sometimes decadent, meals. But let’s be real, all the merriment and massive meals can also lead to some not-so-festive symptoms like indigestion and heartburn.
Nothing spoils a cosy Christmas night quite like a burning chest and a bloated belly. So, let's look into why our favourite treats might lead to these unwelcome guest appearances and of course, how to enjoy the feast without the fiery aftermath.
Why does heartburn happen?
First, a quick look at the difference. Indigestion is the discomfort and bloating that can follow a meal, while heartburn is that all too familiar burning sensation, usually triggered when stomach acid creeps back up (thanks, acid reflux!).
Festive meals are packed with many heartburn culprits. You might be eating fatty foods, sugary treats and all those wonderfully rich dishes that can be tough on the digestive system.
Plus, we’re often eating more than usual, with long, laughter-filled meals that start late and end later. It’s the perfect mix for acid reflux, leaving some of us reaching for antacids rather than Christmas crackers.
When the festive feels turn fiery
Christmas can be merry and bright, but let’s be honest – the festive season can also bring on a bit of stress. From endless to-do lists to last minute gift shopping, even the jolliest among us can feel the pressure.
As it turns out, everyday stress doesn’t just put a damper on our festive spirit, it can also make heartburn and acid reflux worse.
When we’re stressed, our bodies release hormones that can cause the digestive system to slow down and may even increase stomach acid production, which is prime time for heartburn.
Add in anxious feelings and that acid can creep up more easily, making that burning sensation more common.
Keeping the joy, losing the burn
The festive season is filled with delicious foods, festive treats and plenty of moments to indulge. While these celebrations may also come with some not-so-merry side effects, enjoying holiday meals doesn’t have to mean discomfort.
A few mindful habits can help us enjoy every delicious bite while keeping that uncomfortable burn at bay.
Savour, don’t stuff
With all the tasty Christmas dishes around, it’s easy to overfill our plates, but portion control can help to prevent heartburn.
When we eat smaller portions, we’re not only giving our taste buds more time to appreciate each bite but also helping our stomachs avoid feeling overwhelmed. The stomach, like any muscle, has a limit, and eating beyond that can cause acid to push upward, leading to heartburn.
Try having smaller servings, especially with rich, fatty or spicy foods and give yourself a little time before deciding on seconds.
Watch the clock
It’s tempting to indulge in snacks late into the night, but eating too close to bedtime is a recipe for acid reflux. When we lie down soon after eating, gravity can’t help to keep the stomach’s contents down, making heartburn more likely.
Aim to finish meals at least three hours before heading to bed. This extra time gives the stomach a chance to start the digestion process, reducing the chances of acid reflux. So, you can enjoy that late night hot chocolate but consider sipping it a bit earlier.
Choose wisely
Christmas meals often include rich, acidic or spicy dishes that can trigger heartburn, but there are plenty of festive foods that are gentler on the stomach.
Lean proteins like turkey (especially with the skin removed) and roasted vegetables are less likely to cause acid reflux than their fattier counterparts (we’re looking at you cauliflower cheese).
Similarly, limiting caffeine and acidic foods like tomatoes and citrus, can help keep heartburn at bay.
With a bit of planning, you can still enjoy a satisfying meal without the risk of after-dinner discomfort.
Enjoy every bite mindfully
The fast-paced excitement of Christmas gatherings can sometimes lead us to eat quickly, but taking time to enjoy each bite has its benefits.
When we eat mindfully, we give our stomachs a chance to communicate with our brains, helping to prevent overeating and reduce the chances of heartburn.
Chew thoroughly and take breaks during the meal, not only will this help your digestive system, but it will also give you time to really appreciate the flavours of your favourite dishes. It’s about savouring the experience, not just the food!
Keep moving
After a big meal, the sofa might be calling your name, but a light walk can help with digestion and reduce the risk of heartburn.
Physical activity, even something as gentle as a post-meal stroll, can encourage the digestive process by helping food move down the digestive tract. A 10-to-15-minute walk can make a huge difference, as it helps to aid digestion without putting too much pressure on your stomach.
So, consider a family walk or an after-dinner game to keep things moving (in more ways than one).
Simple ways to relax
A little relaxation can go a long way in helping to keep Christmas stress (and heartburn) in check.
We’ve put together some tips to help you unwind:
- Breathe deeply – take a few deep breaths between tasks to help calm nerves and keep stomach acid in check
- Take ‘me’ moments – set aside a few minutes for yourself; a cup of tea or a festive movie can be just the thing to help melt away everyday stress
Sip smart
While alcohol can be part of Christmas celebrations, it's important to remember that it can be a heartburn trigger for many people. Alcohol relaxes the muscles around the lower oesophagus, making it easier for stomach acid to travel upward.
But don’t worry, whether you enjoy a festive drink or prefer to skip the booze altogether, you can still celebrate without the burn.
For those who drink, staying within recommended limits (no more than 14 units per week, spread across the week) can help reduce the chances of triggering acid reflux. Choose lighter options like spritzers or mocktails and remember to sip water between drinks to stay help hydrated.
And if you don’t drink alcohol? No problem! There are plenty of festive non-alcoholic beverages that can keep your spirits bright – minus the burn.
The key is balance – you can enjoy your celebrations, whether that includes a glass of wine or a warm spiced cider, while being mindful of your body’s signals.
Everyone’s different, and by making small adjustments, you can avoid the discomfort of heartburn while still enjoying the festivities.
Staying hydrated
Staying hydrated is one way to keep your digestive system functioning smoothly. Drinking water with meals, as well as between them, can help ease digestion and help prevent that heavy, bloated feeling.
However, fizzy drinks (even sparkling water) can introduce extra gas into the stomach, which may lead to bloating or worsen acid reflux symptoms.
So, sip on plain water throughout the day – it’s an effective way to stay hydrated and support your digestive health.
Finding relief
Even with the best intentions, sometimes heartburn and indigestion can sneak into Christmas festivities. But don’t worry – there are ways to find relief so you can get back to enjoying yourself.
When heartburn hits, over-the-counter medications you can get from a pharmacy can help provide relief by neutralising stomach acid or reducing its production.
There are three types of medicines that you might be offered:
- Antacids work by neutralising the acid in your stomach to help provide relief for some hours
- Alginates work by helping to stop the acid in your stomach from coming back up your oesophagus
- Protein pump inhibitors help to reduce the amount of acid your stomach produces
It’s important to remember to follow the label instructions carefully and if you have any questions, make sure to ask a pharmacist.
If you find yourself regularly experiencing heartburn or indigestion, even after making lifestyle changes, it’s important to speak to your GP.
Persistent symptoms, especially if they occur several times a week, could be a sign of a more serious issue like GERD (gastroesophageal reflux disease) or another digestive concern.
It’s always better to get advice if your discomfort is frequent or severe, so you can enjoy the celebrations (and beyond) without any worries.
So go ahead, raise a glass, enjoy your favourite treats and let’s keep that Christmas cheer (but not your chest!) burning bright.
