How To Prevent Acid Reflux And Manage Indigestion At Work

With these simple strategies, you can learn how to prevent acid reflux and manage indigestion at work. Keep your digestive health in check and work productively with our tips.

By Dr. S.T. Gopal
08 Feb 2023

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common condition that occurs when stomach acid flows back into the oesophagus, causing discomfort and even damage to the lining of the oesophagus. Though this can happen at any time, it can be especially problematic when it occurs at work.

There can be various causes of acid reflux, and different ways to manage indigestion depending on the cause. Keep reading to learn about natural remedies and lifestyle changes to help ease symptoms and prevent the condition from worsening.

Whether you're struggling with acid reflux or simply looking for ways to improve your digestive health, use this guide to improve your digestive system.


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Ways To Prevent Acid Reflux At Work

Acid reflux can cause extreme discomfort, which can make it hard to focus at work. But don't worry; there are ways to prevent and manage acid reflux while on the job. Here are some tips to make your workday a little easier:

1. Chew Gum: Not only is it a great way to freshen your breath, but it can also help stimulate the production of saliva, neutralising stomach acid and relieving symptoms of acid reflux. Pop in a piece of gum during your morning commute, or keep a pack at your desk for a quick and easy solution.


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2. Avoid Raw Onions: Raw onions may trigger acid reflux, but cooked onions are less likely to cause symptoms. So, if you love adding onions to your meals, cook them before eating.


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3. Eat Smaller, More Frequent Meals: Instead of having three big meals once a day, try eating smaller, more frequent meals. This will help to keep the stomach from becoming too full, reducing the risk of acid reflux. Pack some healthy snacks to eat throughout the day; this way, you don't have to worry about getting hungry and overeating.


4. Maintain A Healthy Weight: Being overweight can put extra pressure on the stomach and increase the likelihood of acid reflux. Try to maintain a healthy weight by eating a balanced diet and exercising regularly.


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5. Follow a Low-carb Diet: High-carb foods can cause the stomach to produce more acid. Incorporate more low-carb foods into your diet, such as vegetables and lean proteins.

6. Cut Down On Coffee: Coffee can be a great pick-me-up during a long workday, but too much can trigger acid reflux. Limit your intake and consider switching to decaffeinated coffee or tea.

7. Eat Dinner Earlier: Instead of having a late dinner, eat a little earlier. This will give your body more time to digest the food before you hit the bed, preventing acid reflux from keeping you up at night.

By following these tips, you can help to prevent acid reflux and manage indigestion at work. Remember these during your workday, and you'll be on your way to a healthier, more comfortable work experience.


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Natural Remedies For Heartburn Or Acid Reflux

Get rid of heartburn and acid reflux for good with these natural remedies:

  • Wear loose-fitting clothes.
  • Avoid trigger foods that may cause discomfort.
  • Say no to carbonated drinks and opt for healthier alternatives.
  • Stand or take a leisurely walk after eating to aid digestion.
  • Slow down and take it easy if you feel the urge to move too fast.
  • Consult with your doctor about losing weight if it's advised for your condition.
  • Quitting smoking can positively impact your overall health and well-being.
  • Check with your doctor or pharmacist about any medication you are taking, as some may contribute to acid reflux symptoms.
  • Eat more ripe bananas and papayas to counter the effects of acid reflux.


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Could It Be GERD?

GERD, or gastroesophageal reflux disease, is caused by a malfunction in the lower oesophagal sphincter (LES), a muscle ring that surrounds the junction of the oesophagus and stomach. Usually, the LES, which serves as a valve, opens to allow food to pass into the stomach and then closes to prevent stomach contents from flowing back into the oesophagus. However, in people with GERD, the LES doesn't close properly, resulting in stomach contents flowing back into the oesophagus, causing symptoms like heartburn and acid reflux.

If you have severe acid reflux symptoms, your doctor may prescribe medications to reduce the acid in your stomach. These medications, known as proton pump inhibitors (PPIs) and histamine H2-receptor blockers (H2 blockers), can effectively treat conditions like oesophagitis.


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However, it's important to note that using these medications for more than two weeks should be discussed with a doctor, as there is a higher risk of developing conditions like osteoporosis and fractures in the hip, wrist, and spine.


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Acid reflux and indigestion can be disruptive at work. However, you can keep your digestion healthy by maintaining a food journal, dressing comfortably and following the advice in this article. . Managing acid reflux and indigestion at work requires lifestyle changes, dietary modifications, and medication.

It is essential to speak with your doctor to determine the best plan for you. Pay attention to your diet and be mindful of what foods trigger your acid reflux and indigestion and any potential stressors that may cause flare-ups.


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The above article contains input from Dr. S.T. Gopal, Senior consultant Gastroenterologist and Transplant Hepatologist, Apollo Hospital, Bengaluru.









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