Heartburn at Christmas: A Pharmacist’s Guide to Enjoying the Festive Season Without the Reflux
Christmas is a wonderful time of year — good food, a few extra drinks, late nights and plenty of opportunities to catch up with family and friends. Unfortunately, all that festive indulgence can also be a perfect recipe for heartburn.
One of the common things pharmacists see over the Christmas and New Year period is people looking for something to settle that familiar burning sensation in the chest or uncomfortable acid taste in the mouth. The good news is that occasional heartburn can often be managed with a combination of simple lifestyle changes and the right pharmacy treatment.
Here are some practical tips to help keep heartburn from taking over your Christmas.
Why does Christmas trigger heartburn?
Heartburn happens when stomach acid moves back up into the oesophagus — the tube connecting your mouth to your stomach. This is known as acid reflux. The lower oesophageal sphincter normally acts like a valve, helping to keep stomach contents where they belong. Certain foods, drinks and behaviours can make reflux more likely.
Christmas tends to bring several of these together: larger meals, rich or fatty foods, alcohol, chocolate, fizzy drinks and eating later than usual. Then there is the classic Christmas problem — lying down on the couch after a big meal!
Start with the simple things
You don’t necessarily have to avoid everything you enjoy at Christmas. Instead, think about moderation and timing.
Watch your portion sizes. A very full stomach puts more pressure on the valve between the stomach and oesophagus, making reflux more likely. Rather than one enormous meal, smaller portions can be easier on your stomach.
Don’t lie down straight after eating. Try to stay upright for at least two to three hours after a substantial meal. A gentle walk after Christmas lunch can actually be a great way to help digestion while avoiding the post-meal slump.
Identify your personal triggers. Common triggers include fatty or spicy foods, chocolate, coffee, alcohol and carbonated drinks, but everyone is different. You don’t necessarily need to eliminate foods that don’t cause you problems.
Be sensible with alcohol. Alcohol can contribute to reflux, particularly when combined with a large meal. Alternating alcoholic drinks with water is an easy way to moderate your intake.
What can your pharmacist recommend?
If lifestyle measures aren’t enough, there are several types of medicines available from your pharmacy.
Antacids work by neutralising stomach acid and can provide relatively rapid relief. They are particularly useful when you have occasional symptoms and want something that works quickly.
Alginates form a protective layer on top of the stomach contents, helping to prevent acid from flowing back into the oesophagus. They can be particularly useful after meals and before going to bed when reflux tends to occur.
Some products combine an antacid with an alginate, providing both acid neutralisation and a physical barrier.
For people experiencing heartburn more frequently, a pharmacist may also recommend an acid-suppressing medicine, such as a proton pump inhibitor (PPI) like omeprazole. These medicines reduce the amount of acid produced by the stomach and are generally more useful for frequent or persistent symptoms than simply taking an antacid whenever heartburn occurs.
Your pharmacist can help you choose the most appropriate option based on how often you experience symptoms, what other medicines you take and any other health conditions you have.
Don’t forget about your other medicines
This is particularly important if you’re taking regular prescription medicines.
Some antacids can interfere with the absorption of other medicines, so they may need to be taken at a different time. If you’re taking several medicines, ask your pharmacist about the best way to space them.
And don’t assume that because a medicine is available without a prescription, it is automatically suitable for everyone. Your pharmacist can check for potential interactions and make sure the treatment is appropriate for you.
When should you see your doctor?
Occasional heartburn is usually not something to worry about. However, persistent or severe symptoms shouldn’t simply be treated indefinitely with pharmacy medicines.
See your doctor if you experience heartburn frequently, symptoms are becoming more severe, you have difficulty or pain when swallowing, persistent vomiting, unexplained weight loss, or symptoms that aren’t improving with treatment.
And importantly, chest pain should never automatically be assumed to be heartburn. If you have sudden, severe or unexplained chest pain — particularly if it is associated with breathlessness, sweating, nausea or pain spreading to your arm, jaw, back or shoulder — seek urgent medical attention.
Enjoy Christmas — just plan for it
The aim isn’t to spend Christmas worrying about every mouthful of food. For most people, occasional heartburn can be managed quite easily.
Enjoy the Christmas pudding. Have the glass of wine. Go back for a little more turkey if you really want to.
Just remember that eating smaller portions, staying upright after meals, moderating alcohol and knowing which foods trigger your symptoms can make a surprisingly big difference.
And if heartburn does strike, your pharmacist can help you choose an appropriate treatment — so you can get back to enjoying the festive season rather than spending it looking for the antacid!