Workplace GERD Triggers & Solutions: How to Reduce Reflux at Work

GERD or gastroesophageal reflux disease is also known as chronic reflux or having reflux/heartburn occurs twice weekly or more regularly.  The lower esophageal sphincter, or LES, a muscle at the top of your stomach that opens when eating to allow food inside, weakens, resulting in food and stomach acid washing back up in your throat, causing pain, burning, and maybe nausea. Over time, stomach acid washing up in your esophagus can cause erosion of the lining of your throat. You may experience difficulty swallowing, a persistent cough, new or worsening asthma, loss of voice, or laryngitis.

Oftentimes, food might be the culprit for reflux, but other causes like medications, smoking, alcohol, and stress can play a factor in reflux occurrence, leading to GERD.

Workplace Triggers: Identifying and Avoiding Culprits

Stress and Anxiety: The Impact on GERD

Research has identified a link between psychosocial disorders like anxiety and GERD, but it is unclear if reflux is causing the anxiety or if anxiety is causing the reflux. Several studies have identified that individuals with increased reflux symptoms often experience more anxiety or stress, while other studies have shown that individuals with stress may have reflux symptoms associated with possible coping mechanisms like smoking, alcohol intake, or diet.

Poor Diet and Eating Habits: Fueling the Fire

Unfortunately, diet can play a big role in exacerbating reflux, and stress or anxiety can lead to consuming foods that trigger reflux symptoms. Often, food choices are those of emotional comfort, preference, and convenience rather than nourishing ones. So, foods that commonly trigger GERD symptoms, like fried foods, high-fat foods, spicy foods, and salty and sugary foods, are the foods people tend to migrate towards during a crisis, such as a stressful event or an anxious moment.

Workplace Ergonomics: The Importance of Good Posture

Current research surrounding posture and reflux is inconclusive, and most studies focus on the supine vs. upright position. However, most practitioners have recommended upright posture to reduce reflux episodes. Furthermore, good posture while sitting and standing can help reduce inflammation and pain, which can reduce anxiety, which could, in turn, reduce reflux. If you want to improve your posture at work, invest in a lumbar support pillow, practice core exercises, and breathe through diaphragmatic breathing.

Strategies for Managing GERD at Work

The bottom line is that if you want to manage reflux while at work, there are some strategies you can implement to create a relaxing environment that minimizes the occurrence of GERD. Below are my top recommendations:

1. MINDFUL EATING:

• Pack your own lunches – Controlling your food supply is key when managing GERD. Consume foods that don’t trigger your reflux. This will help you avoid the urge to eat out at fast-food/convenience foods.  If you do eat out, check out this guide on how to dine GERD-friendly options.

• Beverage hygiene– Avoid straws, as they trap air in your GI tract, and limit your consumption of sodas and carbonated beverages. If you must have coffee daily, limit it to 1-2 cups or less if your reflux is severe.

• Keep a stash of GERD-friendly snacks in your office drawer or fridge to limit the impulse to snack on options from the vending machine.

• Keep to a regular eating schedule. Sometimes, consuming small, frequent meals every few hours is better for digestion than eating large meals.

2. STRESS MANAGEMENT:

• Take your allotted breaks at work- eat outside, enjoy the sunshine, walk, and talk with co-workers or friends. Getting away for a minute can help reduce stress and give you a moment to take a breather.

• Be active daily- Outside of the workday, take 30 minutes to engage in physical activity. Being active helps improve gastric motility and preserve lean body mass while reducing fat mass.

• Practice diaphragmatic breathing. Check out this cool YouTube tutorial!

3. CREATE A RELAXING WORKSPACE:

• If able, make your work environment relaxing. If you can, have a white noise machine or calming background music to play. Use dim lighting like lamps vs overhead lighting.

• Get an ergonomic chair or lumbar support pillow

• Opt for a standing desk if available.

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