The good digestion guide

Many people will suffer the familiar burning sensation of indigestion over the festive period, but there are ways to ease it

It’s that time of year again. The season of goodwill to all men, overindulgence and – you guessed it – indigestion. In fact, up to 40 per cent of people suffer from the condition each year but this number increases around Christmas because of changing eating and drinking habits.

Often referred to as ‘dyspepsia’, indigestion is characterised by pain or discomfort in the chest or upper abdomen that develops after eating. Many sufferers describe the pain of indigestion as being like a ‘heavy’ or burning feeling behind the breastbone, occurring soon after eating or drinking and developing either quickly or over an hour or two. But everyone is different in how they experience symptoms so there may be sharp, stabbing stomach pains or griping, colicky discomfort lasting for several hours. Other symptoms may also occur such as burping, which can be embarrassing at a Christmas gathering, nausea or a feeling of fullness in the stomach.

A burning feeling
There are many causes of indigestion but the party season rolls many of these into one package! Drinking more alcohol than usual, smoking, late nights, rushed meals and eating lots of rich, fatty or spicy foods are all triggers for it. All of these can damage the protective lining of the stomach which in turn allows stomach acid to irritate the more sensitive tissue beneath. If acid travels up into the gullet, this can also cause heartburn – a condition known as reflux.

Pregnant women are more likely to suffer from indigestion because their baby puts extra pressure on their stomach as it grows. This also increases their chances of developing reflux. Overweight people are also more likely to suffer for the same reason.

Don’t ignore danger signs
Although the vast majority of cases of indigestion are due to lifestyle and have no worrying consequences, there are medical danger signs that should never be ignored, such as:

You’re over 55 and have persistent indigestion for no reason – people over this age have a higher risk of developing cancers of the digestive system.

Persistent nausea or vomiting, with or without blood

Weight loss or unexplained tiredness

Difficulty in swallowing

Black or dark excrement

If any of these occur, see your doctor. Peptic ulcers can also cause symptoms of indigestion and these are usually caused by the bacterium Helicobacter pylori which is carried by more than half of people aged 50 or older. This can be detected by a simple breath or blood test and if found to be present can be eradicated with a simple combination of antibiotics and an antacid called a proton pump inhibitor.

Other medical conditions that can mimic the symptoms of indigestion include gallstones and irritable bowel syndrome (IBS). However, gallstones typically cause significant pain under the right of the ribcage, and IBS more usually causes bloating in the lower abdomen and colicky pain.

Adapt your lifestyle
Indigestion can be uncomfortable, not to mention embarrassing, but the good news is you don’t have to put up with it. Avoiding indigestion is often a simple matter of looking for the obvious causes and avoiding them – so try these festive ‘do’s and don’ts’:

Take your time over meals. Don’t rush food or be tempted to snack on the run going from party to party.

Avoid eating too much two to three hours before you go to bed. Sleeping with a full stomach makes it more likely that food or acid will pass into the gullet when lying down.

Cut back on fatty, spicy or rich food whenever possible and stop eating before you feel too full – however tempting it is to carry on!

Stop smoking. Smoke irritates the stomach so use the New Year as a resolution to quit.

Limit caffeine-containing drinks such as tea, coffee and cola. These can increase the chance of reflux occurring.l Lose weight if you are overweight. Pressure from being overweight with a large waist size pushes stomach acid up into the gullet.

Reduce the amount of alcohol you drink. If this is hard at parties, alternate a soft drink with each alcoholic one.

How to treat it
If indigestion is still a problem then you can buy a range of simple treatments without a prescription such as antacids, most of which are effective and cause few side effects. If these do not work it is possible to then buy a tablet called an H2 blocker. These reduce the amount of acid produced by the stomach.

Should over-the-counter remedies not work, you can see your doctor for an antacid prescription. The most common of these prescribed are called proton pump inhibitors (PPIs) such as omeprazole or lansoprazole, and work by stopping the stomach producing too much acid. Your doctor will also examine your stomach to make sure there are no worrying signs and take a careful history to check that it is simple indigestion alone that you are suffering from.

Complementary therapies can also be very useful in reducing symptoms of indigestion. These include relaxation techniques such as yoga and meditation, homeopathy and a form of counselling called cognitive behavioural therapy (CBT), which retrains the way you think, feel and behave, although this is not readily available on the NHS. Reducing stress and anxiety alone may be enough to stop indigestion occurring in many people. Also see Natural helpers, below.

Indigestion is usually no more than an inconvenience for most people but by taking simple precautions, eating wisely and using natural or simple remedies or medication it can be avoided completely or kept to a minimum. As with all health problems however, if it persists then medical advice should always be sought. However, for most of us at this time of year it should simply be a case of planning ahead to enjoy the party season rather than living to regret it.

Natural helpers

These remedies could help you sail through the festive period indigestion-free:

Peppermint is well known for helping reduce indigestion and can soothe an irritated stomach lining. It is also useful in the treatment of irritable bowel syndrome. Try three to four cups of peppermint tea daily.

Ginger can help neutralise the acid balance in the stomach as well as regulating movement through the intestines and producing higher levels of saliva.

Liquorice can be a useful alternative to antacids as it helps the body create a layer of mucin – the protective stomach coating that helps defend against acid.

Dandelion root helps soothe symptoms of indigestion and works best taken as a tincture.

The Devil’s Claw plant is said to control indigestion as well as helping regulate appetite. Take Devil’s Claw periodically over several days.

Papaya enzyme. Derived from unripe papayas, this enzyme is used to assist overall digestion and reduce the discomfort of indigestion. It is also said to help reduce bloating and abdominal discomfort.

Expert: Dr Roger Henderson is a GP in Shropshire, a national columnist and author of books including 100 Ways To Live to 100 (Piatkus, £7.99). He has a particular interest in complementary medicine and women’s health.