With warm weather upon us, many folks have started taking summer vacations. Most people find traveling fun and exciting. However, it can also be tough for those who have chronic heartburn. The foods are often unusual and are sometimes eaten on the run. Overindulgence is part of being on vacation for many but can contribute to acid reflux disease flare ups. The stress of travel and sleeping in an unfamiliar bed add to the problem that results in unusually severe heartburn. However, with just a few simple precautions, you can leave your heartburn at home and have a great the vacation.
When the acid in your stomach backs up into your esophagus heartburn is the result. If this happens too often, the acid will eat away at the lining of the esophagus. Fortunately, chronic heartburn can usually be controlled by following a heartburn-healthy lifestyle. The tips that follow are helpful in keeping acid reflux under control, on vacation and at home.
Avoid Trigger Foods
The single most important tip for controlling heartburn is to avoid foods and beverages that are known to trigger acid reflux. You probably already know many foods that trigger your heartburn. If not you can keep a food diary to track your symptoms and help identify your trigger foods. Once you are on vacation you should carefully avoid those foods. Replace them with heartburn-safe foods such as lean meats, baked potatoes, raw apples, healthy multi-grain breads and salads with low-fat dressings. Foods such as these are less likely to trigger heartburn symptoms.
Eat Smaller Meals
Also, eat smaller and more frequent meals. Eating one or two large meals a day should be avoided. A full stomach puts extra pressure on the lower esophageal sphincter which makes it more difficult to keep stomach contents from backing up into the esophagus. Smaller and more frequent meals keep hunger at bay and also help top avoid the tenancy to overeat at meal time.
Avoid Tight Fitting Clothes
Try not to wear tight belts or any type of clothes that fat tightly around the waist. It is best to stay comfortable by avoiding anything that is overly constricting. When clothes fit too tightly around the abdomen, they tend to squeeze the stomach and promote acid refluxing into the esophagus. Clothing to be avoided include extra wide belts or slenderizing undergarments.
Manage Your Stress
When on vacation controlling your stress level may be difficult. Rushing between the various tourist attractions can really be stressful. However, try to take the time to relax with light exercise such as walking or with deep breathing. Stress is known to exacerbate heartburn symptoms. Alcohol consumption is another contributor to stress and is best kept to a minimum. Alcohol has the effect of relaxing the lower esophageal sphincter. It also can increase the production of stomach acid. If you do drink alcohol, you should limit your intake to 1 or 2 drinks. You can also dilute mixed drinks with water or club soda. Also choose white wine instead of red.
Avoid Lying Down After a Meal
Lying down on a flat surface will press the stomach’s contents against the lower esophageal sphincter. It is best to give your body a couple of hours to digest what you’ve eaten before lying down. You may want to elevate your head or the head of your bed 4 to 6 inches. With the head higher than the stomach, gravity helps reduce pressure.
Enjoy your heartburn free vacation!