Acid reflux, or better known as gastroesophageal reflux disease (GERD), is a common problem that is often experienced by many workers. Especially for those who spend long hours sitting in front of a computer or have a busy work schedule. Symptoms such as a burning sensation in the chest and throat not only interfere with physical comfort, but can also reduce concentration and work productivity.
With more and more people experiencing this problem, it is important to know effective ways to manage it so that it does not interfere with daily activities. Irregular eating patterns, high stress, and unhealthy work habits can worsen acid reflux symptoms. Therefore, implementing the right prevention strategies is essential for those who frequently experience this problem.
Here are six practical ways that can help you deal with stomach acid while working, so you can stay healthy and productive throughout the day.
1. Avoid lying down after eating
After lunch, you may feel like relaxing at the table or even lying down. However, this habit can worsen acid reflux problems. Lying down can make it easier for stomach acid to rise into the esophagus. It is better to sit or stand for at least 30 minutes after eating so that the digestive process runs smoothly.
2. Eat Small Portions Often
Eating large meals, especially during work hours, can increase stomach acid production. Alternatively, try eating smaller, more frequent meals throughout the day. This will help keep your stomach from getting too full and prevent acid reflux.
3. Avoid Foods That Cause It
Some foods and drinks are known to trigger increased stomach acid, such as spicy, fatty foods, chocolate, coffee, and carbonated drinks. If you often experience stomach acid problems, you should avoid or reduce your consumption of these foods, especially when working. Choose foods that are easier to digest and have low acid levels, such as green vegetables, bananas, and oatmeal.
4. Prevent Excessive Stress
Stress is one of the factors that can worsen acid reflux. When you are stressed, your body releases hormones that can increase the production of stomach acid. Try to manage stress with relaxation techniques such as short meditations, deep breathing, or taking a short walk during your break. This will not only help prevent acid reflux, but also maintain mental health while working.
5. Meet your water needs
Drinking water is essential to balance stomach acid levels and keep your body hydrated. Make sure to drink enough water throughout the day, especially after meals. Avoid drinks like coffee or tea that can trigger stomach acid, especially on an empty stomach.
6. Maintain Ideal Weight
Being overweight, especially in the abdominal area, can increase pressure on the stomach and cause acid reflux. Maintaining an ideal body weight with a healthy diet and regular exercise can help prevent recurring acid reflux.