Acid reflux occurs when stomach acid flows back into the esophagus, causing a burning sensation often called heartburn. This discomfort can also manifest as a sour taste or a feeling of food backing up into the throat. While occasional acid reflux is common, its occurrence during or after physical activity is a concern for active individuals. Understanding the reasons behind this and learning effective management strategies can help maintain an active lifestyle without persistent discomfort.
Why Exercise Triggers Reflux
Exercise can increase the likelihood of acid reflux through several physiological mechanisms. Intense physical activity, particularly movements that engage the core or involve jarring, can significantly elevate intra-abdominal pressure. This increased pressure forces stomach contents, including acid, upward into the esophagus. Activities like weightlifting, abdominal presses, or high-impact exercises such as running and jumping are prone to causing this effect.
During strenuous exercise, the body’s sympathetic nervous system becomes more active, potentially affecting the lower esophageal sphincter (LES), a muscle that acts as a barrier between the esophagus and the stomach. If this sphincter relaxes or its pressure decreases, acid passes into the esophagus. Intense physical activity can also alter the normal digestive process, potentially delaying gastric emptying. This means food and acid remain in the stomach longer, increasing the opportunity for reflux. Certain body positions adopted during exercise, such as bending over or lying flat, can also exacerbate reflux symptoms by making it easier for stomach acid to flow back into the esophagus.
Pre-Workout Prevention Strategies
Implementing specific strategies before a workout can help minimize the risk of acid reflux. Timing meals appropriately is important, as exercising too soon after eating can increase abdominal pressure and trigger reflux. It is recommended to wait at least one to three hours after a meal before physical activity, allowing sufficient time for digestion. If a snack is needed closer to the workout, opt for easily digestible foods like bananas or complex carbohydrates, while avoiding heavy, fatty, spicy, or acidic foods that can exacerbate reflux.
Hydration also plays a role in preventing reflux, as adequate water intake can help dilute stomach acids. However, avoid consuming large quantities of fluids immediately before or during exercise, as this can overfill the stomach and worsen symptoms. Loose-fitting workout attire that does not constrict the midsection is recommended. Tight waistbands or belts can put additional pressure on the abdomen, which may force stomach acid upward into the esophagus.
Managing Symptoms During Exercise
If acid reflux symptoms arise during a workout, immediate adjustments can help manage discomfort. Reducing exercise intensity or switching to a lower-impact activity can alleviate pressure on the abdomen and the lower esophageal sphincter. For instance, trading high-impact activities like running or jumping for walking, swimming, or cycling can provide relief. Adjusting body posture, such as maintaining an upright position and avoiding exercises that require bending over or lying flat, can also help prevent acid from flowing back into the esophagus.
Deep diaphragmatic breathing can strengthen the lower esophageal sphincter and calm the nervous system, which may reduce acid production. While over-the-counter antacids offer temporary relief by neutralizing stomach acid, their use during exercise should be discussed with a healthcare provider. Chewing gum during a workout can also help by increasing saliva production, which aids in clearing acid from the esophagus.
When to Seek Medical Advice
While occasional acid reflux is common, certain symptoms warrant medical attention. Consult a healthcare provider if experiencing acid reflux frequently, such as more than twice a week. Persistent symptoms that do not improve with lifestyle changes or over-the-counter medications also warrant medical evaluation.
Specific “red flag” symptoms indicate a more serious underlying condition. These include difficulty swallowing, a sensation of food getting stuck, or painful swallowing. Unexplained weight loss, severe chest pain (especially if accompanied by shortness of breath or radiating to the arm, neck, or jaw), persistent vomiting, or vomiting blood require immediate medical attention. Addressing these symptoms with a healthcare professional ensures proper diagnosis and management, preventing complications such as inflammation, ulcers, or precancerous changes.