Heartburn, a common sensation, manifests as a burning discomfort in the chest, often occurring after meals. This feeling arises when stomach acid moves back into the esophagus, the tube connecting the mouth to the stomach. While regular physical activity offers many health benefits, exercise can both reduce or potentially increase heartburn symptoms, depending on individual factors and the type of activity.
How Exercise Influences Heartburn
Regular, moderate physical activity can aid in weight management, which is beneficial for heartburn sufferers. Excess body weight, particularly around the abdomen, can increase pressure on the stomach, potentially forcing acid into the esophagus. Exercise also improves the overall movement of the digestive tract, helping food pass through more efficiently. Additionally, engaging in physical activity can reduce stress levels, which is a known trigger for heartburn in many individuals.
Certain aspects of exercise, however, can exacerbate heartburn symptoms. Activities that significantly increase intra-abdominal pressure, such as high-impact movements or core-intensive exercises, can push stomach contents upward. Vigorous activity may also temporarily relax the lower esophageal sphincter (LES), the muscle that typically prevents acid reflux. During intense exercise, blood flow can be redirected from the digestive system to working muscles, potentially slowing digestion and increasing the likelihood of reflux. Dehydration during physical exertion can also contribute to heartburn by reducing saliva production, which helps neutralize stomach acid.
Exercise Types to Consider
Low-impact activities are generally well-tolerated by those prone to heartburn. Walking, light cycling, and swimming place minimal stress on the abdominal area and are less likely to cause discomfort. Gentle yoga or stretching, as long as they avoid inverted positions or deep forward bends, can also be beneficial by promoting relaxation without significantly increasing intra-abdominal pressure.
High-impact exercises, on the other hand, often trigger heartburn. Running and jumping create repetitive jarring motions that can increase abdominal pressure and jostle stomach contents, making reflux more likely. Heavy weightlifting, especially exercises that strain the core or involve the Valsalva maneuver (holding breath during exertion), significantly increase intra-abdominal pressure. Activities that involve inversions, such as certain yoga poses, or require significant bending over, can cause stomach acid to flow back into the esophagus due to gravity.
Practical Exercise Tips for Heartburn Relief
Waiting at least two to three hours after eating a meal before exercising is generally recommended. This allows sufficient time for food to digest and move out of the stomach, reducing the volume of stomach contents that could reflux.
Staying well-hydrated with water throughout the day and during exercise is important. Avoiding acidic beverages like citrus juices or carbonated drinks before or during physical activity can help prevent irritation of the esophagus. Sipping water rather than gulping large amounts can also prevent overfilling the stomach.
Wearing loose-fitting clothing, particularly around the waist, helps prevent compression of the abdomen. Tight waistbands can put pressure on the stomach, potentially leading to reflux.
Maintaining good posture during exercise, keeping the spine aligned, can be helpful. Avoiding positions that involve direct pressure on the abdomen or significant forward bending can minimize reflux. Staying upright during workouts helps keep stomach contents in place due to gravity.
Beginning with low-intensity exercise and gradually increasing the effort allows the body to adapt. Listening to physical cues and reducing intensity if symptoms appear can prevent discomfort.
Before exercising, it can be helpful to avoid common heartburn trigger foods such as fatty, spicy, or acidic foods, and carbonated beverages. Opting for easily digestible options like a banana or oatmeal if a snack is needed before a workout can be beneficial.