Watch what you eat during Holiday

The holidays and food are synonymous. Turkey. Dressing. Cranberry sauce. Sweet potatoes. Mashed potatoes. Pumpkin pie.

Unfortunately, an entire day of feasting can result in more than just a full stomach or a case of heartburn. It can trigger gastroesophageal reflux disease (GERD).

Gastroesophageal reflux is a backflow of acid into the esophagus. Everyone experiences this intense feeling at some point, usually as heartburn, but its persistence may be a sign of GERD. That's especially true during the holidays.

"The holiday season can be very difficult, as almost all of us tend to overeat," said Joseph White, M.D., an HSC-COM associate professor of internal medicine and director of the gastrointestinal motility lab at Scott & White Hospital. "It's a guarantee that if you already suffer from GERD, problems are going to be worse for the holidays."

Recent statistics from the U.S. Department of Health and Human Services indicate about seven million people suffer from GERD, with incidences increasing dramatically after age 40. It is treatable through lifestyle modification and over-the-counter and prescription medications.

"The best tip is to not overeat," said Donald Rawls, M.D., HSC-COM assistant professor of internal medicine and chief of the sections of nutrition and GI endoscopy with Scott & White Hospital. "Big, fatty meals are likely to aggravate the symptoms in someone with reflux. Other foods that can be a problem during the holidays are chocolate, peppermint and spearmint.

On a daily basis, Dr. Rawls recommends to eat smaller meals, avoid excess alcohol (no more than two drinks for men and one drink for women), and stay away from acidic foods like citric juices (orange, grapefruit) and tomatoes. Those with nighttime symptoms should elevate their head 4-6 inches from the bed and avoid eating and drinking within two hours of bedtime.

Mild, infrequent symptoms can be managed with an over-the-counter antacid like Maalox or Mylanta, but other medications like Zantac, Tagament and Pepcid AC will be more effective when taken regularly, Dr. Rawls said. Prilosec OTC is the most potent non-prescription medication and should be taken daily on an empty stomach, usually before breakfast.

"If a person already has a tendency to experience GERD symptoms, the best bet is to take these medications prior to the holiday meal to prevent problems before they start," Dr. White said.

People experiencing GERD symptoms several times a week should visit their physician. Further study may be warranted, and regular use of a prescription acid inhibitor may be necessary, Dr. White said.

For those with diabetes, the holiday months can add additional stress, inches to our waistline and, unfortunately, high blood sugars.

Managing diabetes during these hectic times may seem impossible, but remembering the basics of meal planning and the importance of staying active will enable you to sail your way through the new year, said Rachel Villarreal, R.D., L.D., health educator in the Diabetes Education Program in the HSC-Coastal Bend Health Education Center at Corpus Christi.

To start, watch portion sizes. Do not skip your favorite foods; instead, limit your portions and stay within your allowable servings. Identifying holiday foods that contain carbohydrates can help you better manage blood sugars. Some holiday foods that can affect blood sugar levels are dressing (stuffing), rolls, sweet potatoes, corn, tamales and seasonal desserts.

Next, maintain consistency, which is vital to maintaining desirable blood sugars, Ms. Villarreal said. Eat your meals generally at the same time each day. If a holiday dinner will be delayed, have a small snack at the time of your normal meal to avoid low blood sugar levels and prevent overeating.

The holidays also are a perfect time to exercise while doing things that you and your family enjoy. Stroll around the neighborhood and admire the decorations. Organize a family outdoor game like touch football or tag to keep things fun. Anything that will get you moving is well worth the effort to maintain your blood sugar levels within target range, Ms. Villarreal said.

Above all, don't forget to monitor your blood sugar daily. It may prove handy to increase your blood sugar monitoring during the holiday season, and such a proactive approach will keep your blood sugar levels on target.

"Healthy living does not have to be a battle during the holidays," Ms. Villarreal said. "By remembering to follow your basic plan of watching your portion size, maintaining consistency, staying active and monitoring your blood sugars levels, you can have a healthy holiday season."