Eat, drink and be merry – but all in moderation

Christmas is the one time of year when you can drink yourself silly and eat yourself sick – and do it all over again and again for a whole week.

But while you’re soaking up the sherries and mince pies, and all the turkey and stuffing leftovers too, keep in mind that overindulging can lead to heartburn and indigestion, two common and unpleasant conditions that can make your Christmas more hellish than heavenly.

Bloating, discomfort, trapped wind and nausea are just some of the after-effects of a lavish, festive meal. But knowing all that doesn’t mean you’ll necessarily have the willpower to rein yourself in.

Two-thirds of Brits tend to overindulge at Christmas, a survey for Setlers found last year, and part of that may be due to the fact that we can’t imagine Christmas as anything but decadent, says dietician Sian Porter, of the British Dietetic Association.

“Part of the whole marketing scheme of Christmas these days actually caters to the indigestive nature of overindulgence,” she says.

“Adverts on the telly and in the shops remind you that indigestion and heartburn are normal and part of the Christmas package.”

This may be because Christmas is no longer just about the day itself, but a festive season that begins in November and ends in January, she says.

While a little overindulgence isn’t too bad for you, turning it into a habit could portend health problems further down the line, says consultant gastroenterologist Dr Charlie Murray, of the British Society of Gastroenterology.

“It’s very difficult to eat so much over Christmas that you cause yourself lasting damage, but if you overindulge constantly and repeatedly, in the long term you can put on weight and suffer from the constant symptoms of heartburn and indigestion.”

The key phrase at Christmas is “everything in moderation”, says Dr Murray.

“Eating and drinking are pleasurable activities, so we look to celebrations like Christmas and New Year to enjoy these feelings to the greatest extent, but there’s a fine line between enjoying it to the max and enjoying it too much,” he said. Ms Porter agrees: “People tend to eat and drink way more at Christmas than they normally do, which turns the holiday into a fest of sickliness.

“This can lead to weight gain, if you’re taking in more calories than you’re using up. And it can also make you feel sleepy and lethargic, as the body tries to digest all that food you’ve stuffed into it.

“Going for a bracing walk can make you feel better and encourage the digestive juices to start flowing again.”

If you’re attending buffet-style Christmas and New Year’s parties, try eating before you actually get there. That way, you won’t pick up anything and everything to fill your stomach. “If the food’s all laid out for you, it will be harder for you to not indulge,” said Ms Porter.

“So pick up a smaller, rather than normal, plate, and fill it up first with fruit and veg so there’s less room for the unhealthy stuff. Fruit and veg can provide you with fibre to help the digestive tract, so reach for a handful of healthier foods such as satsumas or nuts rather than a handful of chocolates if you’re feeling peckish.”

Christmas time might also mean party time, but be wary of how much you drink. Alcohol can irritate the lining of the stomach, which in turn can affect your digestive system. “Overindulging in alcohol not only causes physical discomfort, but even a bit of binge drinking can have profound effects on the liver,” warns Dr Murray.

According to government guidelines, women should drink no more than two to three units a day and men three to four units. It might seem boring, but by curbing your alcoholic consumption, you’ll be doing your body a load of good. To check your own unit consumption, visit drinkaware.co.uk.

More than a third of Britons (37 per cent) suffer from indigestion after eating their Christmas dinner, according to the Setlers survey.

This is perhaps due to the fact that three-quarters of us rush our food at Christmas time, with four in 10 of us suffering from stomach complaints, such as bloating, as a result.

Indigestion occurs when acid from your stomach irritates the lining of your oesophagus (gullet), stomach, or top part of your small intestine.

Symptoms include pain, fullness or discomfort in the abdomen or chest, loss of appetite, nausea, belching and flatulence.

Heartburn, on the other hand, occurs when the sphincter or valve joining the oesophagus and stomach becomes weak, allowing stomach acid to escape and rise up into the oesophagus and create acid reflux.

Symptoms include a burning pain in the centre of your chest, as well as a taste of acid or food in the back of your throat or mouth. Lying down or bending can increase the symptoms, so try to remain upright or sit with cushions supporting your back.

Luckily, both indigestion and heartburn are easily preventable, says Dr Murray.

“First of all, try not to eat huge meals, as they’ll make you more prone to acid reflux, and limit the foods that we all enjoy the most at Christmas – such as chocolate, coffee, tea, red wine and alcohol,” he advises.

“Eating late at night also encourages acid reflux, so eat early, slowly and in a measured way, and drink plenty of water to help clear the gullet.”

Treatment for both indigestion and heartburn includes antacids, such as Tums, which neutralise the acid and should be taken at the same time as the meal; and alginates, such as Gaviscon, which coat the gut and shield it from acid reflux.

Ultimately, whether you want to overindulge at Christmas is your call – but remember, you have been warned, says Dr Murray.

“The bottom line is that no one wants to be a killjoy at Christmas,” he says, “but eating and drinking to excess will always ruin what could otherwise have been a good evening. So just take things in moderation.”

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