Heartburn Cures – 6 Exercise Tips to Ease Heartburn Acid Reflux Symptoms
Normally, when people exercise, they feel the muscles burn. Unfortunately for some of us, when we go running, do aerobics or other forms of exercise, we can feel that our last meal is churning right up into our throat. Because of this exercise heartburn symptom, it has made quite alot of us to stop exercising.
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So, what causes exercise-induced heartburn?
Exercise can trigger heartburn if the LES muscle (the lower esophageal sphincter) is weak or too relaxed, and food or stomach acid “burps” back up from your stomach into your esophagus.
Also, exercise-induced heartburn can be triggered by certain foods — especially spicy foods like tomato sauce, acidic foods like orange juice, carbonated sodas, coffee, chocolate, and alcohol. These are the most common triggers for heartburn, according to the American Gastroenterological Association (AGA).
Here are the 6 tips which you can try when exercise triggers you heartburn or acid reflux problem.
Most importantly, you don’t need to give up exercise to avoid heartburn.
1. Watch your diet.
Tara O’Brien, PharmD, a pharmacy manager at Pharmaca in Seattle, suggested that it is good to start to look at your own daily diet. Ask yourself – what you do eat quickly before going for a run or exercise and what types of food. Cut out the problem-causing food and try not take any coffee or chocolate before exercising.
2. Eat something soothing before exercise.
Good to experiment with foods to see if one thing aggravates it more than another. For some people, eating a yogurt before a run is fine while other people may experience their worst heartburn ever. You can start experimenting by trying a banana, yogurt, a small bowl of whole-grain cereal or toast.
3. Try eating 2 to 3 hours before working out.
You can try to eat a light snack before you exercise like a half-hour, hour, 2 hours before — and see which works best for you. Or you may need to eat two to three hours before working out to give your stomach time to empty.
4. Rethink your workout.
Certain kinds of exercise may trigger heartburn for some people more than others. Experiment to see whether certain workouts trigger heartburn more or less for you. Maybe you can go hiking if high-impact aerobics or running hurt.
Crunches and core work on a full stomach may not be a good idea. Headstands and Downward Dog in yoga, which reverse the natural gravity of digestion, can also trigger heartburn; please ask your teacher how to modify these inverted poses.
5. Try baking soda.
Taking something for symptoms wouldn’t hurt, says O’Brien. Several natural remedies exist, although they only provide temporary relief. Baking soda added to water can help neutralize and wash away stomach acids. Because baking soda may add more salt to your diet, it’s best to speak to your doctor first before trying this remedy.
6. Try over-the-counter relief.
In your local pharmacy, look for an antacid with calcium — that’s the ingredient that neutralizes stomach acid. “Chewing a Tums or taking a calcium-based antacid is very safe, so it would be worth a try,” says O’Brien. Although these are fast-acting, symptom-relief antacids, it can’t hurt to try one as a preventive measure before exercise.
Exercise-induced Heartburn: To Eat or Not to Eat Before Exercise?
No doubt you’ve often wondered: Should you eat before exercise or work out on an empty stomach?
“That depends on how much exercise you’re going to do,” says O’Brien. “You always want to have fuel.”
She advises at least having a light snack — a banana would be perfect fuel for exercise — unless you’re going for a 20-mile run.
Call Your Doctor or Pharmacist If:
* Your symptoms aren’t relieved, no matter what you do.
* You have chest pain, either triggered by exercise or not. Chest pain can be a warning sign of a mild heart attack. People having heart attacks have been known to dismiss their chest pain as “just a little heartburn.”
Instead of taking the coffee and orange juice before you exercise, how about trying yogurt or a banana an hour or two before exercise, and keep your headstands short to avoid heartburn. You may just over your heartburn problem.
If you are interested to find out more ways to cure your heartburn naturally without taking any medication, you may like to check this out:
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