Exercising and Acid Reflux: Understanding the Relationship and Tips To Reduce Heartburn

Acid reflux is a common and uncomfortable gastric condition characterized by the backward flow of stomach acid into the esophagus, resulting in a sour taste in the mouth and heartburn . This condition not only causes discomfort but can also lead to various underlying health issues . Individuals experiencing acid reflux frequently are often advised by doctors to make lifestyle changes, including modifying their exercise routines, in order to alleviate symptoms.

How Exercising Helps Reduce Acid Reflux

Maintaining a Healthy Weight:
Health experts emphasize that maintaining a healthy weight is an effective way to alleviate acid reflux symptoms. Research published in HHS Public Access has shown that weight loss, combined with an acid reflux diet, can significantly help individuals overcome this issue.

Potential Worsening of Acid Reflux Through Exercise

Exercises that May Aggravate Acid Reflux:
Certain types of exercises have the potential to worsen acid reflux symptoms. Workouts involving stomach crunches, abdominal presses, or high-impact activities can exert pressure on the abdomen and relax the lower sphincter muscle, allowing stomach acid to flow back up the esophagus. High-intensity exercises such as running, sprinting, weightlifting, gymnastics, and cycling have been associated with heartburn.

Dietary Considerations:
Apart from exercise, it is crucial to pay attention to diet when dealing with acid reflux. Certain foods consumed before exercising can exacerbate symptoms. Individuals should be cautious about consuming the following items:

• Tomatoes
• Citrus fruits
• Chocolate
• Coffee
• Alcohol
• Sodas

Tips for Relieving Heartburn during Exercise

Allow Sufficient Time for Digestion :
To reduce the likelihood of heartburn during exercise, it is recommended to wait at least two hours after eating before engaging in physical activity. This allows the food to settle and facilitates the digestion process.

Avoid Food Triggers:
Identify and avoid any foods that trigger acid reflux. It is advisable to create a list of these trigger foods and refrain from consuming them.

Adopt a Healthy Diet:
Consuming well-balanced, home-cooked meals can contribute to feeling better after exercising. A healthy diet supports overall digestive health.

Stay Hydrated:
Drinking an ample amount of water during exercise is essential for digestion. Proper hydration aids in the efficient processing of food.

Modify Your Workout Routine:
Experiment with different exercises to determine which ones may trigger heartburn. Some yoga poses like headstands and Downward Dog, which reverse the natural gravity of digestion, can potentially cause heartburn. Modify these poses or consider alternative exercises.

Utilize Baking Soda:
Taking baking soda with water can help neutralize and wash away stomach acids. This can provide relief from acid reflux symptoms, as recommended by doctors.

Understanding the impact of exercise on acid reflux is crucial for managing this gastric condition effectively. By making informed choices about exercise routines, avoiding trigger foods, adopting healthy eating habits, and following helpful tips, individuals can alleviate heartburn during physical activity and improve their overall well-being. Consulting a healthcare professional for personalized advice is also recommended for those dealing with chronic acid reflux.