Daily work pressure not only exhausts the mind, but it can also damage the stomach. Stress gastritis is a common condition among those who face high levels of anxiety at work. This list offers 10 effective actions to prevent it and take care of your digestive health without leaving the office.
Establish fixed meal times
Skipping meals or eating at odd hours alters stomach acid production, which can trigger gastritis. Try to stick to regular schedules and make your meals a quiet time, away from your monitor or cell phone.
Choose foods that take care of your stomach
Opt for bland options like rice, fruits, cooked vegetables, or lean proteins. Avoid irritants like spicy sauces, excessive coffee, soft drinks, or ultra-processed foods that inflame the gastric mucosa.
Take 5 minutes to breathe deeply
Incorporate short conscious breathing breaks or meditation throughout the day. Just a few minutes of deep breathing can reduce cortisol levels and decrease stomach acid production.
Reduce consumption of coffee and energy drinks
These drinks can increase acidity and erode the stomach lining. If you need energy, consider alternatives like lemon water or soothing infusions like chamomile or ginger.
Hydrate yourself constantly
Proper hydration helps keep your stomach lining protected. Keep a bottle of water at your desk and try to drink at least two liters a day, especially if you spend long periods sitting or in air-conditioned environments.
Maintain proper posture while working
Poor posture compresses the digestive organs and can make digestion difficult. Adjust your chair, screen, and keyboard to maintain an ergonomic position and avoid stomach discomfort.
Don’t eat while working
Avoid eating in front of a computer or during virtual meetings. Setting aside a few minutes for meals improves digestion, reduces anxiety, and helps identify satiety cues.
Include movement in your day
Sitting for long periods of time slows digestion. Walking for a few minutes every hour, stretching, or taking the stairs can help reduce abdominal tension and improve bowel function.
Get enough sleep every night
Restful sleep is essential for balancing stress hormones. Sleeping between 7 and 8 hours helps regenerate the gastric mucosa and keep the digestive system in good condition.
Consult your doctor if you experience frequent discomfort.
Don’t normalize stomach pain. If gastritis symptoms persist, see a specialist. Detecting the problem early can prevent complications such as ulcers or chronic diseases.