Acid reflux, also referred to as gastroesophageal reflux disease or GERD, is a condition in which the acidic contents of your stomach travel up into the esophagus, resulting in a burning feeling in your throat or chest. Exercise can be associated with GERD, however because exercise carries so many health benefits, you should not allow GERD to stop you from exercising. Most cases of exercise induced GERD can be managed with lifestyle modifications and medication.
Exercise and GERD
The primary causative factor of GERD is relaxation of the lower esophageal sphincter, a muscle found between your stomach and esophagus. Normally, this muscle prevents the acidic contents of your stomach from traveling back up the esophagus. While it is still not completely understood why exercise causes GERD, in a review of exercise induced GERD studies published in 2009 in the "World Journal of Gastroenterology," the authors identified several possible risk factors including strenuous exercise, sport drinks high in carbohydrate content, increased pressure within the abdomen, decreased blood flow to the gastrointestinal tract, exercising after meals, physical movement of the stomach contents during exercise and contractions of the esophagus.
Studies
A 2003 study published in "Medicine & Science in Sports & Exercise," found that among weightlifters, runners and cyclists, weightlifters were most likely to suffer from GERD and heartburn symptoms, while runners and cyclists seemed to exhibit only mild GERD symptoms. The researchers suggest that this may be a product of not only strenuous activity, but also increased pressure within the abdomen and changes in the upright position of the body. This is especially prevalent in weightlifters and cyclists, whom have a tendency to bend over during lifting or cycling.
Other Considerations
GERD may be caused by a constellation of factors, and is typically not limited to one specific thing. In addition to exercise, GERD is also associated with fatty foods, fried foods, alcohol, peppermint, soda, coffee, vinegar, citrus fruits, tomatoes, eating large meals, aspirin, obesity and smoking.
What You Can Do
There are several lifestyle modifications you can do to alleviate and prevent GERD symptoms. One is to choose appropriate types of exercise. Moderate intensity exercise is best, which may help not only to alleviate GERD symptoms but also stave off obesity. Low-impact activities, such as walking or cycling, are also recommended to reduce the amount of movement incurred by the stomach and its contents. Exercises that place excessive strain on the abdomen, such as abdominal crunches, as well as exercises that involve changes in the upright position of the body should be avoided. Another key modification is diet. Avoid eating any of the aforementioned trigger foods or eating large meals, and instead opt for smaller meals spread throughout the day. At least two hours should be allowed between eating and exercising. Also, because many sports drinks contain a high concentration of carbohydrates, try to dilute to half or three-quarters strength.
When to Contact Your Doctor
Contact your doctor if your symptoms do not improve with the use of over the counter medications or lifestyle modifications. GERD, while usually a harmless condition, can lead to serious complications if left untreated. The acid from the stomach can actually cause damage to the lining of the esophagus, leading to ulcers, bleeding, scar tissues or even cancer.
References
- American Gastroenterological Association: Understanding Heartburn and Reflux Disease
- "World Journal of Gastroenterology"; Body Weight, Lifestyle, Dietary Habits and Gastroesophageal Reflux Disease; Davide Festi, et al; April 2009
- "Medicine & Science in Sports & Exercise"; Esophageal Reflux in Conditioned Runners, Cyclists, and Weightlifters; Kimberly Collings, et al; May 2003
- Prilosec OTC: Exercise and Heartburn: Techniques to Alleviate Exercise-Induced Heartburn
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
