Of the many things you feel after an intense workout, acid reflux is one of them. Exercises that involve vigorous or jarring movements push stomach acid up into the esophagus, which can cause burning or irritation. Heartburn or acid reflux can be a common problem for some people after exercising, especially if they have eaten a heavy meal before exercising or are doing exercises that require a lot of bending or twisting. There are several precautions you can take to avoid heartburn from exercise.
Health Shots contacted Dr. Shuchin Bajaj of the Ujala Cygnus Group of Hospitals to understand how to deal with post-workout heartburn.
How to deal with heartburn after training?
Exercise can cause acid reflux if the lower esophageal sphincter (LES) muscle is weak or too relaxed, and food and stomach acid quickly back up from the stomach into the esophagus. Don’t worry though, post workout heartburn can be prevented in the following ways as suggested by the expert.
1. Refrain from eating a heavy meal before exercising
“Try to keep your stomach light by having a light meal or snack before exercising, and keep a gap of at least 30 minutes to half an hour before starting your workout,” the expert suggests.
2. Stay hydrated
Drinking enough water before, during and after your workout can help prevent acid reflux. Dehydration can exacerbate acid reflux symptoms, so be sure to drink plenty of fluids.
3. Avoid certain foods and drinks
“There are certain categories of foods and drinks, such as spicy or acidic foods, caffeine, alcohol, and carbonated drinks that can trigger acid reflux. Try to avoid these foods and drinks before or after your workout,” says the expert.
4. Wait until you go to bed
Don’t lie down immediately after your workout. Wait at least 30 minutes to an hour before going to bed or going to bed.
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5. Take an antacid
Over-the-counter antacids can help relieve acid reflux symptoms. If you experience discomfort, try taking an antacid as directed. If you have chronic acid reflux, you may want to see a doctor about ideal remedies or lifestyle changes that can reverse your condition.
6. Try baking soda
In severe cases, it is always suggested to consult a health expert. However, trying natural remedies is not a bad idea for temporary relief. You can add baking soda to the water which helps neutralize and flush out stomach acids. Since baking soda increases the salt intake in your body, it is best to consult a doctor before trying this.
7. Stay away from certain types of training
Some people are more prone to heartburn than others from certain types of exercise. You have to experiment to see what kind of exercises trigger acid reflux in your body. If you come to a concrete solution, you can try lighter exercises like indoor training or running. Sometimes basic training can also trigger these problems. Doing inversions or downward dog in yoga can also cause heartburn, as they work against the natural gravity of digestion.
By following these tips, you can help reduce your symptoms and feel more comfortable after your workouts.