It’s hard to deny the magic of the holidays. But all the rich foods, late nights, and extra holiday stress can trigger an uncomfortable digestive response.
Dr. Prem Chattoo and his team at Hudson River Gastroenterology can help you tame the holiday heartburn without missing out on the celebration.
Indigestion (dyspepsia) is discomfort you feel in your upper abdomen after eating. At its worst, it can travel upward into your chest and throat.
Dyspepsia often occurs after a heavy or spicy meal, but several holiday habits can increase the risk, such as:
Increased stress, travel, irregular sleep or meal schedules are also part of the holidays, and all can affect digestion.
Symptoms can include:
These symptoms are common signs of indigestion throughout the year. However, they can occur frequently during the holidays, even when you’re not usually bothered by bloating, stomach upset, or heartburn.
Try these tips to prevent indigestion from stealing your holiday joy:
Take time to chew well and stop eating when you’re feeling comfortably full. Eating fast can overload the stomach and trigger symptoms.
On the other hand, eating more slowly gives your brain time to catch up with what your stomach is physically feeling. Most medical researchers believe that hormone-sensitive nerves in the gut control appetite by releasing or inhibiting “hunger hormones” in response to stomach contents and nutrients.
It can take 20-30 minutes for hormone levels to rise enough that your brain recognizes you’ve had enough.
If you’re eating until your stomach feels stretched or stuffed, you’re likely overeating. Consider instead whether you’ve had enough to feel satisfied rather than “full.”
Those deliciously salty, bite-sized appetizers can fill your stomach quickly. Stop with one or two, and keep your cravings under control by sipping a glass of water until mealtime.
An all-you-can-eat buffet-style dinner may be delicious, but portion size matters, and smaller meals help keep digestion running smoothly.
Before you hit the holiday feast trail, familiarize yourself with portion sizes. For instance, what does a standard serving of mashed potatoes (1/2-3/4 cup) or pumpkin pie (10-12 slices per 10-inch pie) look like?
Take a few minutes to chat or finish your vegetables before you reach for seconds on your holiday favorites. If your palate demands more pie, even though your stomach is satisfied, try saving your cravings for leftovers.
Or, because it’s the holidays, you might try switching out those cream-laden, sauced vegetables or butter-drenched rolls for a double portion of mashed potatoes.
Rich desserts, greasy, fried, and spicy foods, as well as large amounts of alcohol, caffeine, and carbonated beverages, can irritate your stomach.
Avoid lying down or going straight to bed when you’re feeling stuffed. Gravity aids digestion and helps prevent heartburn by limiting reflux.
Movement also helps, but you should avoid heavy exercise. Skip the flag football game on the front lawn and try a slow, after-dinner stroll through the neighborhood instead.
Stress and sleeplessness can worsen gut sensitivity and digestion.
Holiday indigestion is typically temporary and related to overindulgence and seasonal stressors. However, if your symptoms occur frequently or last longer than expected, we recommend scheduling an evaluation. Dr. Chattoo can check for underlying conditions, such as gastroesophageal reflux disease (GERD), ulcers, or gastric motility problems.
Schedule a visit with Dr. Chattoo today by calling the office or requesting an appointment online.
