Here it comes: the biggest feeding frenzy of the year, a time when we gobble up too much turkey, mashed potatoes, gravy, dressing, wine, pumpkin pie and well, everything else.
The whole thing is a recipe for indigestion or heartburn, but it could be something worse.
Almost everyone has experienced occasional heartburn. You know… that tightness and pain felt in the throat or under the breastbone when hydrochloric acid and undigested food in the stomach backflows up into the esophagus. Yuck.
Then come all the ads for heartburn and indigestion tablets, liquids, and pills. The truth is that the pharmaceutical companies have been training us for decades to think that the real cause of heartburn is excess stomach acid, and the latest drug that blocks acid is the true cure
While those acid blocking, PPI meds may temporarily (1) reduce the pain, they are not the long-term solution, any more than removing the batteries from a smoke alarm puts out the fire.
Think of heartburn as a fire in your esophagus that needs to be extinguished. And that means treating the root cause.
There are multiple causes (2) or triggers for heartburn, and it is important to address each one so occasional heartburn doesn’t evolve into daily heartburn, called Gastro-Esophageal Reflux Disease (GERD).
In GERD, acid reflux can lead to atypical changes to the cells that line the esophagus, eventually causing esophageal cancer (3).
I know, because my dad was diagnosed with esophageal cancer and finally succumbed to it, and I never want to see anyone suffer the way he did!
That’s also why I wasn’t surprised to learn Thanksgiving week also happens to be GERD Awareness Week.
So, be aware: if you deal with chronic heartburn, study these triggers, and remove them. If they’ve gone on for years, then consult with your health care provider about a work-up to identify which of the four stages of GERD you may be experiencing.
HEARTBURN/GERD TRIGGERS
SAD also known as the Standard American Diet: a man-made mix of sugar, refined cards, artificial fats, processed protein, and booze
Eating large meals, or eating late at night
Smoking
Taking certain medications, like aspirin or ibuprofen
Other medication, like calcium-channel blockers, antihistamines, painkillers, sedative, antidepressants, and drugs for asthma
Low levels of physical activity
Obesity
Nearly 60% of people who have GERD are women (4).
To support complete digestion at Thanksgiving or any meal, consider taking a broad-spectrum digestive enzyme with the first bite of food. I look for one that offers both hydrochloric acid (to digest protein) and an array of pancreatic enzymes to digest fat, starch, and protein.
BioGest is one of my favorites because it contains hydrochloric acid as well as pancreatic enzymes. For those who can’t tolerate any hydrochloric acid, or who are vegan, there is DigestZyme.
If you are currently experiencing heartburn or GERD, you may find the products in my Soothe Heartburn Bundle to be very helpful in soothing the irritation while you make the lifestyle and dietary changes to prevent GERD and esophageal cancer.
Here are 5 additional (natural) ways to find relief from heartburn and GERD.
Eat small meals: Reducing the size of meals creates less pressure in the stomach, thus reducing the regurgitation of food into the esophagus.
Avoid or limit these foods: Some foods decrease the tone of the lower esophageal sphincter (LES) and should be avoided or eaten rarely by those troubled with reflux. Raw onions, mint, chocolate, and high fat foods such as processed meats, beef, pork, and cheese have all been shown to open the LES and promote reflux. In addition, tomatoes, coffee, alcohol, vinegar, and citrus increase the acidity of stomach contents, so when regurgitated, they can irritate the delicate lining of the esophagus.
Try natural therapies first: DGL (de-glycyrrhizinated licorice) is a licorice preparation that helps to heal an inflamed mucosa by promoting adequate levels of mucous production. DGL also appears to help control the growth of Helicobacter pylori, the bacteria that lives in and may cause ulcers. Mastic gum (from Pistacia lentiscus) is another botanical with similar properties. Slippery elm tea and aloe vera juice also help heal the inflamed mucosa of the stomach and esophagus.
Work with gravity: Simply elevating the head of the bed by 30 degrees (or 6-inch risers) can reduce esophageal reflux dramatically.
Avoid carbonated beverages: Though carbonated drinks are thought to neutralize stomach acidity, they encourage belching and regurgitation as the bubbles rise.
So, this year while you are giving thanks for the abundance of food and blessings that most of us enjoy each day, resolve now to eat mindfully, and focus on the joy of shared connections with family and friends.