If you have ever done a rigorous workout and felt a burning sensation radiating from your stomach to your chest and throat, then you have probably experienced exercise induced gastroesophageal reflux disease (GERD). GERD occurs when the lower esophageal sphincter (or "LES") opens inappropriately and allows the stomach's acidic, liquid contents to travel back up the esophagus. Fortunately, there are simple things you can do to reduce the chances of a reflux flare-up during your workout.
Types
The type of workout you do may have an effect on the occurrence of GERD. Usually, the more intense the exercise, the more severe the symptoms are, according to the American Gastroenterological Association. For example, high-impact activities such as running and cardio-kickboxing may aggravate GERD. In those activities, the contents of the stomach move around vigorously, which could cause slowed gastric emptying and digestion. Also, exercises such as sit-ups, leg--lifts, or abdominal crunches put pressure on the stomach, which may cause more reflux.
Cause
The exact cause of exercise-induced GERD is not known, but body position, movement, or abdominal pressure from a full stomach may be reasons, according to International Foundation for Functional Gastrointestinal Disorders. The more moving around one does during an activity, the greater the chances the stomach acids will make contact with the LES and enter the esophagus.
Various types of food eaten prior to a workout can also cause the LES to relax. Greasy and spicy foods, chocolate, mints, and caffeine should be avoided. Some prescription medicine taken before an activity may also exacerbate GERD---including nitrates, calcium blockers, and estrogens---because they are muscle relaxants.
Warning
People who experience very frequent GERD symptoms (especially chest discomfort) while working out should see their doctors. Chest pain from GERD may mimic the symptoms of a more serious condition such as a heart attack, cardiovascular disease, peptic ulcer, or gall bladder disease, according to the American College of Gastroenterology.
Diet
Preventing GERD during exercise can begin with your diet. Try to avoid overindulging while eating if you know you will be exercising later that day, according to Johns Hopkins' Health Alerts. Also, avoid foods high in fat and protein, as they require more time for digestion. Foods high in carbohydrates are quicker to digest. After eating, allow at least an hour for digestion before you begin a workout.
Exercise Habits
What you do before and during your workout may lessen the severity of GERD. Taking over-the-counter heartburn medication before exercising and wearing clothing that does not fit too tightly around the waist may help prevent a flare-up, according to the Mayo Clinic. You should also consider doing less jarring activities, such as walking, bicycling, or weight training, as they are safer alternatives to higher-impact workouts that may cause GERD. Because people react differently to lifestyle and diet changes, take time to figure out what food and exercise routine works best for you and your condition.
