Step 1: You will need

1.你需要

balanced diet,lots of water,extra pillow,antacids,H2 blockers,doctor

饮食平衡，大量饮水，多加一个枕头，抗酸剂，H2受体阻断药，医生

Step 2: Why do you get indigestion at Christmas ?

 2.圣诞期间为何容易消化不良 ？

Indigestion can be caused by eating a heavy meal, drinking excess alcohol, smoking or stress. All these things go hand in hand with Christmas.

暴饮暴食，大量饮酒，吸烟或过度压力都会造成消化不良。所有这些事情在圣诞期间都非常普遍。

Step 3: What is indigestion ?

3.什么是消化不良 ？

Indigestion is a pain felt in the abdomen just underneath the rib cage. It is caused by an excess stomach acid. The stomach produces a mucous to protect its lining from this acid but if there is too much acid the stomach lining can become inflamed.

消化不良是指胸腔以下的腹部感到疼痛，是由于胃酸过多造成的。胃分泌一种粘液来保护内膜免受酸的伤害，但是如果胃酸过多，胃内膜会受到灼伤。

Step 4: Eat regular meals

4.进餐规律

If you leave long gaps between meals the acid has more time to act on the stomach lining. Eat a balanced meal for breakfast and lunch.

如果两餐相隔时间太长，胃酸有更多时间作用于内膜。早餐和午餐饮食要平衡。

If you have overindulged this Christmas, choose smaller portions for dinner to compensate.

如果圣诞节期间过度放纵，晚餐进食少一点来补偿。

Step 5: Cut down on unhealthy food

5.减少不健康食物

Try to stay away from fatty foods. These are in abundance over the Christmas period so if you can't stay away from them altogether then try to cut down.

努力远离脂肪含量高的食品。圣诞期间有大量高脂肪食品，如果不能避免的话，尽量少吃一点。

It is also wise to cut down on alcohol. Drink water and fruit juices instead.

减少饮酒量也是明智的，可以选择饮用水和果汁。

Step 6: Give up smoking

6.放弃吸烟

Smoking can be a cause of indigestion too.

吸烟也会造成消化不良。

Step 7: Sleep well

7.保证睡眠

Changing your sleeping position can help ease the symptoms of indigestion. Prop yourself up with an extra pillow so that you are sleeping in a more upright position. This will aid digestion.

改变睡眠姿势可以缓解消化不良的症状。多垫一个枕头，抬高头部位置，这样可以以更加笔直的姿势入睡，帮助消化。

Step 8: Reduce stress levels

8.缓解压力

Although Christmas can be a stressful time this can make the symptoms of indigestion worse. If coping with all the arrangements for Christmas day is causing you stress, try delegating jobs to your family and sharing the responsibility.

圣诞节是非常有压力的时刻，会导致消化不良的症状恶化。如果处理圣诞节期间的事务让你感觉到压力，可以让家人分担责任。

Step 9: Non-prescription treatments

9.非处方治疗方法

These are treatments available from your pharmacist without a prescription.

这些方法不需要处方就可以在药剂师那里拿到。

Antacids neutralise the acid and prevent the stomach contents flowing back into the oesophagus and causing heartburn. They are available in tablet, capsule, liquid or powder form.

抗酸剂可以中和胃酸，防止胃里的食物反流回食道，造成烧心。抗酸剂有片状，胶囊，液体和粉状。

If your symptoms are difficult to control with antacids, you might want to try H2 blockers which reduce the amount of acid your stomach produces.

如果用抗酸剂难以缓解症状，可以尝试H2受体阻断药，能够减少胃分泌的胃酸。

Step 10: Ask your doctor

10.向医生求助

If your symptoms persist, then ask your doctor about other treatments available.

如果症状持续，向医生了解其他治疗方法。