Heartburn, often described as a burning sensation in the chest or throat, occurs when stomach acid irritates the esophagus. While regular physical activity offers numerous health benefits, it can sometimes trigger this uncomfortable feeling. This article explores the physiological reasons behind exercise-induced heartburn, identifies common triggers during workouts, and offers practical preventative measures.
How Exercise Affects Digestion
Physical activity can influence the digestive system in several ways that may contribute to heartburn. Intense movements, particularly those involving the core, increase intra-abdominal pressure. This elevated pressure can push stomach contents and acid upward, potentially past the lower esophageal sphincter (LES), which is a muscular valve meant to prevent reflux.
Increased abdominal pressure or gulping air, common during high-impact activities, may also cause the LES to relax. When the LES relaxes, stomach acid can more easily travel back into the esophagus, leading to the burning sensation.
During physical exertion, the body prioritizes blood flow to active muscles and the lungs, redirecting it away from the digestive organs. This reduced blood supply to the gastrointestinal tract can temporarily impair digestive function. Such a shift can slow down digestion and potentially exacerbate reflux symptoms.
Exercise can also impact gastric emptying. While moderate exercise might enhance it, intense physical activity can slow it down. When food remains in the stomach longer, there is an increased chance of acid reflux.
Common Triggers During Workouts
Several diet and exercise habits can trigger or worsen heartburn during physical activity.
Eating too close to a workout, especially a large meal, prevents proper digestion. A full stomach is then susceptible to reflux during exercise.
Certain foods and beverages are known heartburn culprits. High-fat, spicy, or acidic foods (e.g., citrus, tomatoes) can irritate the esophagus and promote acid production. Caffeinated and carbonated drinks, and some protein bars or shakes, can also contribute.
Exercise type and intensity can provoke heartburn. High-impact activities (e.g., running, jumping, sprinting) can jostle stomach contents, increasing acid reflux. Exercises involving bending over, inversions (like headstands), or intense abdominal contractions (like sit-ups) can put direct pressure on the stomach and trigger heartburn.
Inadequate hydration can exacerbate heartburn. While drinking water is important, gulping air can also contribute to stomach distress. Additionally, wearing tight clothing around the abdomen can increase pressure on the stomach, forcing acid upward.
Preventative Measures for Heartburn
Adjusting diet and exercise routines can significantly reduce workout-induced heartburn.
Timing meals appropriately is key; allow two to three hours between eating and physical activity. If a snack is needed closer to a workout, opt for easily digestible options like a banana or whole-grain cereal.
Identify and avoid specific trigger foods before exercise, noting how high-fat, spicy, or acidic items affect you. Selecting lower-impact exercise can help minimize stomach jostling and abdominal pressure.
Modifying exercises or postures during a workout can prevent heartburn. Avoiding movements like lying flat, significant bending, or intense abdominal contractions may alleviate symptoms. Proper hydration is beneficial, but sip water rather than gulping to avoid swallowing excess air.
Wearing loose, comfortable clothing, especially around the waist, reduces external pressure on the abdomen that can contribute to reflux. Maintaining a healthy weight can also alleviate heartburn symptoms, as excess weight can increase intra-abdominal pressure.
When to Seek Medical Advice
While occasional heartburn during exercise is common, persistent or worsening symptoms warrant medical consultation. If heartburn occurs more than twice weekly, or if lifestyle changes and over-the-counter medications don’t provide relief, consult a healthcare professional.
Certain accompanying symptoms prompt immediate medical attention. These include difficulty or pain swallowing, unexplained weight loss, or frequent nausea and vomiting (especially if vomit contains blood or appears black). Chest pain spreading to the arm or jaw, or accompanied by shortness of breath, also requires urgent evaluation. If heartburn significantly interferes with daily life or exercise, seeking professional advice can help identify underlying causes and management strategies.