How to avoid indigestion this Christmas
Christmas tends to be a time for over indulging with more occasions to drink or eat to excess and as a result it's more likely that adults experience symptoms of indigestion.
The stomach condition, also known as functional dyspepsia, is very common and effects around 4 in 10 adults in the UK every year, according to Bupa. Indigestion is often described as an unpleasant feeling or painful sensation at the top of the abdomen or the lower part of the chest, which usually occurs after eating or drinking.
Mr Nick Boyle, gastrointestinal surgeon and founder of Reflux UK says: "Christmas often brings indulgence—large, rich meals, alcohol, and sugary treats—that overwhelm the digestive system.
"Foods high in fat can delay stomach emptying, increasing the chance of acid reflux. Additionally, stress levels can rise during the holiday season, and stress can exacerbate digestive symptoms."
Though the triggers vary from person to person, the NHS states that symptoms can include heartburn, feeling bloated, nauseous, bringing food up in your mouth, a gurgling stomach, pain in your ribs or burping more often.
So, how do you avoid this discomfort and still have a sociable and enjoyable Christmas?
How to avoid indigestion this Christmas
According to Boyle, there’s a few lifestyle changes you can make this festive season to reduce the likelihood of indigestion.
Stick to your usual diet
Swerve the traditional Christmas Day feast if you don't feel you can stomach it or tweak it so it's not too different from the type of food you usually eat. This doesn't mean you can't indulge from time to time, but try to keep some of your diet consistent so your body is used to it e.g. have the same breakfast as normal.
Eat smaller portions
If you want to still partake in the big Christmas dinner, perhaps adjust your portion size. "Enjoy all your favourites, but in moderation. Eating smaller amounts can prevent your stomach from being overfilled," Boyle adds.
Avoid excess alcohol
Alcohol is a common trigger for indigestion as Boyle explains it "relaxes the lower oesophageal sphincter, making it easier for stomach acid to move into the oesophagus." Therefore, it's best to stick to the NHS recommendation to drink no more than 14 units per week spread across at least three days.
Stay hydrated and avoid excessive amounts of carbonated drinks
Make sure you keep your fluids up whenever you're having different or more indulgent foods as it can help with your digestive system. Boyle adds to make sure you avoid having too many carbonated drinks and instead drink plenty of water.
Eat slowly
Indigestion often occurs after someone has eaten their meal too fast, which can be quite painful. Try to take your time and chew your food properly. Boyle encourages: "Avoid rushing meals. Eating too quickly can lead to swallowing air, which increases bloating and discomfort."
Avoid consuming too much fatty or spicy food or caffeine
Try to cut back on spicy, fried or fatty foods this Christmas and be mindful of how much caffeine you consume, as these are all major triggers for a sensitive stomach that might make you feel unwell, bloated and experience acid reflux.
Stay active
After a big meal, it's also worth getting some light exercise to help settle your stomach. Boyle says that a light walk can help with digestion and reduce the risk of reflux, so it's an ideal afternoon activity after a lavish lunch.
Be mindful of what time you're eating
Indigestion can also be more prevalent in some individuals after an evening meal, as you haven't had time for a walk or much movement to help aid your digestive system. Boyle suggests: "Avoid eating too late in the evening; give your body at least 3 hours to digest before lying down."
If you do start to experience some symptoms of indigestion, it tends to go away on its own, but you can also take antacids (like Gaviscon) or medication that a pharmacist can offer to relieve the symptoms. If the symptoms persist for several weeks, it's important to visit your GP.
Read more about indigestion:
'I thought I had indigestion - it was cancer that kills 9 out of 10 who get it' - (Surrey Live, 5-min read)
The surprising acid reflux symptoms that aren't heartburn - (Prima, 4-min read)
Sleep On This Side If Indigestion Is Keeping You Awake - (Huff Post, 3-min read)
