Heartburn is a burning sensation in the chest caused by stomach acid flowing back into the esophagus. While often linked to diet, it also commonly occurs during physical activity.
How Exercise Can Trigger Heartburn
Exercise can induce heartburn through several mechanisms. During physical activity, especially movements engaging the core or involving bending and heavy lifting, intra-abdominal pressure significantly increases. This elevated pressure forces stomach acid upwards against the lower esophageal sphincter (LES). If the LES weakens or relaxes during exercise, acid can escape into the esophagus.
Vigorous exercise redirects blood flow from the digestive system to working muscles. This reduced blood flow can impair digestive functions, contributing to LES relaxation and slower gastric emptying. Dehydration during intense workouts may exacerbate symptoms by reducing saliva production, which helps neutralize stomach acid. An increased respiratory rate during exercise can also lead to swallowing more air, adding to stomach distress and increasing abdominal pressure.
Strategies for Prevention
Strategies before and during exercise can reduce heartburn. Avoid trigger foods like spicy, fatty, or acidic items, caffeine, chocolate, and carbonated beverages, especially before a workout. Consume meals one to three hours prior to allow digestion time, reducing stomach contents available for reflux. Smaller, more frequent meals throughout the day also minimize stomach pressure.
Sip water consistently throughout the day and during exercise to dilute stomach acid and aid digestion without overfilling. Exercise type and intensity play a role. Low-impact activities like walking, cycling, swimming, or yoga are less likely to trigger heartburn than high-impact activities such as running, jumping, or heavy weightlifting, which increase abdominal jostling and pressure. Avoid exercises involving lying flat or inverted positions. Wear loose-fitting clothing that does not constrict the waist or abdomen to alleviate external stomach pressure.
Immediate Relief and Management
If heartburn occurs during exercise, immediate actions can alleviate discomfort. Slowing down or stopping the activity can reduce physiological stressors. Changing body position, like standing upright or walking gently, may help keep stomach acid down. Over-the-counter antacids, particularly those containing calcium, provide rapid relief by neutralizing stomach acid for occasional use.
Chewing gum stimulates saliva production, which helps neutralize and clear acid from the esophagus. Dissolving a small amount of baking soda in water may offer relief, but use cautiously due to sodium content and consult a healthcare provider. Deep, controlled breathing techniques can also relax the diaphragm, easing esophageal pressure and reducing the burning sensation.
When to Seek Medical Advice
While exercise-induced heartburn is often manageable, certain symptoms warrant medical evaluation. If heartburn persists or worsens despite preventative measures and over-the-counter remedies, it may indicate an underlying condition. Seek prompt medical attention for difficulty or pain swallowing, unexplained weight loss, or a sensation of food stuck in the throat.
Other concerning signs include chronic coughing, hoarseness, or recurrent vomiting. Blood in vomit or black, tarry stools also signal a serious issue requiring immediate medical consultation. While heartburn often presents as chest pain, distinguish it from heart-related issues. Severe chest pain, especially if radiating to the arm, neck, or jaw, or accompanied by shortness of breath, dizziness, or cold sweats, requires emergency medical care.