3 tips to help office workers control reflux

This condition, if left untreated, can lead to weight gain. Poor eating habits and weight gain can increase your risk of reflux and make the condition worse.

Acid reflux is a condition in which stomach acid flows back from the stomach into the esophagus and mouth. People with unhealthy eating habits, eating too much sour, spicy, greasy food, drinking a lot of alcohol, little exercise, and lying down right after eating are at high risk of reflux, according to The Health Site .

People with reflux should avoid spicy, hot foods, alcohol and drinks high in caffeine.

To control reflux symptoms, office workers can apply the following methods:

Exercise properly

Because they have to work from morning until late afternoon, many people do not have time to exercise. When they do exercise, they do heavy exercises, such as jogging or lifting heavy weights. For healthy people, this is fine. However, for patients with reflux, this sudden heavy exercise is counterproductive and can make reflux symptoms worse.

Instead, they should do light exercises such as yoga, stationary cycling or swimming. Exercising at least twice a week is enough to improve symptoms.

Eat properly

It is important for people with reflux to avoid foods that make their symptoms worse. These include foods that are high in acid, such as lemons, grapefruits, oranges, tangerines, and pineapples.

In addition, they also need to abstain from carbonated soft drinks, alcohol, spicy, sour, hot foods, chocolate, coffee and cigarettes.

If you are hungry before it is time to eat, you should avoid eating foods high in sugar and starch such as cakes, cookies or milk tea. These foods will easily cause weight gain.

Instead, pack some cold milk, almonds, or bananas. These snacks are not only healthy, but also help reduce stomach acid.

Avoid sitting or lying down immediately after eating

Many people have the habit of taking a nap at the office. Therefore, after eating, they should avoid lying down immediately. Lying down immediately after eating will make it easier for stomach acid to go back up into the esophagus.

Not only that, if you eat a big meal, you should also avoid sitting down immediately after. Take a few minutes to walk so your stomach has time to digest food, according to The Health.

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