The holidays are a time for family, food and festive cheer — but for many people, they also bring an unwelcome guest: heartburn.

It’s no coincidence that cases of reflux spike this time of year, according to Dr. Mark Shachner, medical director of the Broward Health Coral Springs Heartburn Center in South Florida.

“Heartburn tends to flare up during the holidays because we often eat larger portions, enjoy richer foods, and indulge in more sweets and alcohol than usual,” he told Fox News Digital.

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Combine those rich holiday foods and drinks with overeating, late-night meals, and lying down too soon after eating, and you’ve got what the doctor calls “a recipe for reflux.”

Below, the doctor shares five common mistakes people make that can trigger heartburn — during the holidays and year-round.

1. Eating too much and too fast

Shachner recommends eating smaller portions, chewing slower and resisting the urge to go back for seconds until you’ve had time to digest. 

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Staying upright for at least two to three hours after eating helps the stomach empty more efficiently — and keeps acid where it belongs.

“Moderation and timing make the biggest difference,” Shachner added.

2. Indulging in late-night snacks

It’s tempting to grab one last cookie or slice of pie before bed, but Shachner recommends allowing two to three hours between your last bite and bedtime.

Going to bed too soon after eating is one of the biggest culprits for reflux, since lying flat makes it easier for stomach acid to creep upward, he said.

3. Not moving after meals

Walking or other low-effort activities after a big meal can make all the difference, according to Shachner.

“A gentle walk after meals helps digestion and reduces reflux,” he said.

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Even light activity helps the stomach process food and reduces the pressure that leads to heartburn. No matter how appealing it may seem, Shachner recommends avoiding the post-feast nap.

4. Not knowing your triggers

Some foods and drinks are more likely to cause trouble. Common triggers include fatty or fried dishes, tomato sauces, citrus, chocolate, peppermint, alcohol, coffee and carbonated drinks, according to the doctor.

“Everyone’s triggers are a little different, so paying attention to which foods cause discomfort is important,” he added.

5. Ignoring symptoms

An occasional bout of heartburn isn’t usually cause for concern, but if you’re having symptoms two or more times a week, or if over-the-counter remedies stop working, the doctor said it’s important to pay attention.

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“That’s when it’s time to see a doctor for a full evaluation,” he said. 

Chronic reflux can signal gastroesophageal reflux disease (GERD), which can cause long-term damage if left untreated.

The doctor also cautioned about relying too heavily on antacids or acid reducers. “It’s best to use them under the guidance of a healthcare professional who can identify and treat the root cause rather than just the symptoms,” he advised.

Advanced relief options

For people with chronic reflux, there are now minimally invasive, FDA-approved treatments that provide lasting relief without traditional surgery.

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“One example is the LINX® procedure, which uses a small ring of magnetic beads to reinforce the lower esophageal sphincter,” Shachner shared.

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Another is transoral incisionless fundoplication (TIF), which restores the natural barrier between the stomach and esophagus through the mouth, with no external incisions.

A West Virginia judge ruled on Wednesday that parents can use religious beliefs to opt out of school vaccine requirements for their children.

Raleigh County Circuit Judge Michael Froble on Wednesday issued a permanent injunction, saying children of families who object to the state’s compulsory vaccination law on religious grounds will be permitted to attend school and participate in extracurricular sports.

Froble found that a state policy prohibiting parents from seeking religious exemptions violates the Equal Protection for Religion Act signed into law in 2023 by then-Gov. Jim Justice.

West Virginia was among just a handful of states to offer only medical exemptions from school vaccinations when Gov. Patrick Morrisey issued an executive order earlier this year allowing religious exemptions.

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However, the state Board of Education voted in June to instruct public schools to ignore the governor’s order and follow long-standing school vaccine requirements outlined in state law.

The board said following Wednesday’s ruling that it “hereby suspends the policy on compulsory vaccination requirements” pending an appeal before the state Supreme Court.

Morrisey said in a statement that the ruling “is a win for every family forced from school over their faith.”

Two groups had sued to stop Morrisey’s order, arguing that the legislature has the authority to make these decisions instead of the governor.

Legislation that would have allowed the religious exemptions was approved by the state Senate and rejected by the House of Delegates earlier this year.

The judge ruled that the failure to pass the legislation did not determine the application of the 2023 law. He rejected the defendants’ argument that religious exemptions can only be established by legislative moves.

“Legislative intent is not absolute nor controlling in interpreting a statute or determining its application; at most, it is a factor,” Froble said.

A group of parents had sued the state and local boards of education and the Raleigh County schools superintendent. One parent had obtained a religious exemption to the vaccine mandate from the state health department and enrolled her child in elementary school for the current school year before receiving an email in June from the local school superintendent rescinding the certificate, according to the lawsuit.

In July, Froble issued a preliminary injunction allowing the children of the three plaintiffs’ families in Raleigh County to attend school this year.

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Last month, Froble certified the case as a class action involving 570 families who had received religious exemptions in other parts of the state. He said the class action also applies to parents who seek religious exemptions in the future.

Froble said the total number of exemptions so far involved a small portion of the statewide student population and “would not meaningfully reduce vaccination rates or increase health risks.”

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State law requires children to receive vaccines for chickenpox, hepatitis B, measles, meningitis, mumps, diphtheria, polio, rubella, tetanus and whooping cough before attending school.

At least 30 states have religious freedom laws. The laws are modeled after the federal Religious Freedom Restoration Act, which was signed into law in 1993 by then-President Bill Clinton, allowing federal regulations that interfere with religious beliefs to be challenged.

The Associated Press contributed to this report.

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