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| HeartBurn Patient |
you frequently deal with heartburn and acid reflux, taking even a small trip can be a big concern. Whether you're traveling on a fun-filled vacation or a business conference, heartburn can hit harder when you're away from the comforts of home.
When you're scheduled to travel in the near future, prepare for the trip so that heartburn won’t get in the way. If you know your personal heartburn causes and what triggers the worst reflux, make sure to eliminate those foods from your diet when you're on the road. Then, plan for heartburn that surfaces despite your best efforts by bringing relief aids with you on the road.
Pack for Heartburn Relief
People who get frequent heartburn should pack their bags with an eye toward both preventing and fighting heartburn. These items are essential for battling the burn and staying comfortable during your travels:
- Loose-fitting, comfortable clothing that won't restrict your belly
- Heartburn medications — either prescription or over-the-counter drugs, such as antacids
- Healthy snacks for when you can't find a good meal. Foods that won't aggravate your heartburn include fresh and dried non-citrus fruits, whole-grain crackers, cereal and granola bars. Add to that a bottle of water that you can refill to avoid the temptation of sodas and coffee (both known heartburn causes).
- Fruit-flavored candies or gum (avoid mint-flavored products)
- Blocks to prop up the head of the bed — or ask your hotel for extra pillows or blankets to place under the mattress
- Don't overeat. Keep your portion sizes small, and try eating less food more frequently. Rely on those healthy snacks you brought to fill in between meals, especially if healthy food is hard to find.
- Choose the healthiest options. Although fast food is certainly a convenience and often hard to avoid while traveling, it's best to stay away from high-fat foods laden with grease. Opt for a fresh sandwich, a salad, or lean grilled protein like chicken or fish instead of fried choices. A piece of fruit or fresh-cut vegetables make great side items that won't irritate your stomach.
- Make time to eat. Although a vacation is supposed to be all about relaxation, traveling can mean that you're always in a rush, even when it comes to eating. Instead of grabbing food on the run — a common heartburn cause — allot some time to sit down and eat slowly. Do this regularly so that you're not starving and tempted to grab fast options and eat more than you should. Taking a 10-minute break will actually save you time that would be wasted battling the kind of heartburn pain that leaves you unable to work or play.
- Eat early. Whether you've been out having a good time or got stuck late at a meeting, eating dinner just before bed is likely to trigger heartburn. Try to eat dinner several hours before you head to bed, and don't lie down and relax with a full tummy — stay upright to let your food digest.
- Don't rely on coffee. A busy schedule and sleeping in a strange place can lead to fatigue while traveling, and you may be tempted to keep a cup of java in your hand all day to get you through. But coffee can trigger heartburn in many people. It’s better to focus on getting some exercise and plenty of sleep to boost energy.
- Take it easy on the cocktails. A drink may sound great at the end of a day spent lounging on the beach or after a long business meeting, but alcohol can cause some major heartburn. Avoid alcohol or limit how much you drink to prevent heartburn.
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