Exercising too soon after eating can cause heartburn and indigestion. If you have gastroesophageal reflux disease, or GERD, you may be more likely to experience a burning sensation in your esophagus after exercising. Changing the timing of your workouts and making a few lifestyle changes can help you reduce exercised induced heartburn.
Identification
Heartburn occurs when acid and food backs up from your stomach to your esophagus, the tube that carries food from your mouth to your stomach. If you have heartburn, you may feel a burning sensation in your esophagus or in the lower part of your chest. Heartburn is a symptom of GERD, although you can have heartburn without having GERD. GERD can occur if the sphincter at the bottom of the esophagus is weak or doesn't close completely.
Exercise Effects
Any type of exercise that puts pressure on your abdomen or stomach can force stomach contents and acid into your esophagus. Sit-ups and abdominal crunches both increase pressure on your stomach and should be avoided if you suffer from heartburn. Performing exercises while lying on your back may also allow stomach contents to flow into the esophagus. Avoid running, aerobics and weightlifting if heartburn is a problem for you. All of these activities involve bouncing or jarring to the stomach.
Food Choices
Some foods can increase the chance that you will develop heartburn. Avoiding these foods, particularly if you plan to exercise, can help reduce heartburn symptoms. Foods that contain citrus products, tomatoes or vinegar may be too acidic if you have heartburn and may worsen symptoms. Other foods to avoid include coffee, fried food, soft drinks, peppermint, alcohol and chocolate. Limiting the amount of food that your stomach must digest at one time can also reduce heartburn symptoms. Doctors recommend eating five or six smaller meals, rather than three large meals, to reduce burning. Nonfood items such as aspirin, nonsteroidal anti-inflammatory drugs such as ibuprofen and naproxen, and pain medications can contribute to heartburn. If you suffer from heartburn and need to take a pain reliever, acetaminophen may be a better choice.
Avoiding Heartburn While Exercising
You will be much less likely to experience a burning sensation if you wait two hours or longer after eating. Waiting will allow sufficient time for food to move out of your stomach and into your intestines. Choosing exercises that don't jar the stomach or increase pressure will also reduce heartburn. Swimming or riding an outdoor or stationary bicycle will provide an aerobic workout without the pain. In some cases, there may only be some parts of your workout that cause symptoms. Identifying and eliminating troublesome movements may help prevent heartburn. If you have GERD, you may notice a reduction in heartburn symptoms when you follow safe food and exercise recommendations and take medication to neutralize acid and decrease acid production.
Member Comments