Health
Stop heartburn before it starts: 5 dinner mistakes to avoid, from a GI doctor
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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.”
“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.” (iStock)
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.
Portion control is key to not only maintaining a healthy weight, but also preventing heartburn. (iStock)
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.
Staying upright for at least two to three hours after eating helps the stomach empty more efficiently and prevents acid reflux. (iStock)
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.
Frequent heartburn can signal something more serious, but it’s often treatable. (iStock)
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.
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Stat of the week
More than 59% of women may have high blood pressure by 2050, according to a new report from the American Heart Association.
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A new report by the American Heart Association (AHA) included some troubling predictions for the future of women’s health.
The forecast, published in the journal Circulation on Wednesday, projected increases in various comorbidities in American females by 2050.
More than 59% of women were predicted to have high blood pressure, up from less than 49% currently.
The review also projected that more than 25% of women will have diabetes, compared to about 15% today, and more than 61% will have obesity, compared to 44% currently.
As a result of these risk factors, the prevalence of cardiovascular disease and stroke is expected to rise to 14.4% from 10.7%.
The prevalence of cardiovascular disease and stroke in women is expected to rise to 14.4% from 10.7% by 2050. (iStock)
Not all trends were negative, as unhealthy cholesterol prevalence is expected to drop to about 22% from more than 42% today, the report stated.
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Dr. Elizabeth Klodas, a cardiologist and founder of Step One Foods in Minnesota, commented on these “jarring findings.”
“The fact that on our current trajectory, cardiometabolic disease is projected to explode in women within one generation should be a huge wake-up call,” she told Fox News Digital.
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“Hypertension, diabetes, obesity — these are all major risk factors for heart disease, and we are already seeing what those risks are driving. Heart disease is the No. 1 killer of women, eclipsing all other causes of death, including breast cancer.”
Cardiovascular disease is the leading cause of death for women in the U.S. and around the world. (iStock)
Klodas warned that heart disease starts early, progresses “stealthily,” and can present “out of the blue in devastating ways.”
The AHA published another study on Thursday revealing one million hospitalizations, showing that heart attack deaths are climbing among adults below the age of 55.
The more alarming finding, according to Klodas, is that young women were found more likely to die after their first heart attack than men of the same age.
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“This is all especially tragic since heart disease is almost entirely preventable,” she said. “The earlier you start, the better.”
Children can show early evidence of plaque deposition in their arteries, which can be reversed through lifestyle changes if “undertaken early enough and aggressively enough,” according to the expert.
Moving more is one part of protecting a healthy heart, according to experts. (iStock)
Klodas suggested that rising heart conditions are associated with traditional risk factors, like smoking, high blood pressure, high cholesterol, diabetes, obesity and a sedentary lifestyle.
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Doctors are also seeing higher rates of preeclampsia, or high blood pressure during pregnancy, as well as gestational diabetes. Klodas noted that these are sex-specific risk factors that don’t typically contribute to complications until after menopause.
The best way to protect a healthy heart is to “do the basics,” Klodas recommended, including the following lifestyle habits.
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Klodas especially emphasized making improvements to diet, as the food people eat affects “every single risk factor that the AHA’s report highlights.”
“High blood pressure, high blood sugar, high cholesterol, excess weight – these are all conditions that are driven in part or in whole by food,” she said. “We eat multiple times every single day, which means what we eat has profound cumulative effects over time.”
“Even a small improvement in dietary intake, when maintained, can have a massive positive impact on health,” a doctor said. (iStock)
“Even a small improvement in dietary intake, when maintained, can have a massive positive impact on health.”
The doctor also recommends changing out a few snacks per day for healthier choices, which has been proven to “yield medication-level cholesterol reductions” in a month.
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“Keep up that small change and, over the course of a year, you could also lose 20 pounds and reduce your sodium intake enough to avoid blood pressure-lowering medications,” Klodas added.
“Women should not view the AHA report as inevitable. We have power over our health destinies. We just need to use it.”
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