What to do when exercise gives you a heartburn or acid reflux

Out of the many things that you feel post a heavy workout, acid reflux is one of them. Exercises that mean intense or jarring movements push the acid into the stomach towards the esophagus, which can lead to burning or irritation. Acidity or acid reflux can be a common issue for some people after a workout, especially if they have eaten a heavy meal before exercising or if they are doing exercises that require a lot of bending or twisting. There are various precautions you can take to avoid acidity from exercising.

Health Shots got in touch with Dr Shuchin Bajaj of Ujala Cygnus Group of Hospitals, to understand how to deal with acidity post workout.

How to deal with acidity post-workout?

Exercise can cause acid reflux if your lower esophageal sphincter (LES) muscle is feeble or too relaxed, and food and stomach acid rushes back from your stomach to your oesophagus. However, fret not, acidity post workout can be prevented in the following ways, as suggested by the expert.

1. Refrain from eating a heavy meal before working out

“Try to keep your stomach light by partaking a light meal or snack prior to exercising, and keep a gap of at least 30 minutes to half an hour before starting your workout,” suggests the expert.

2. Stay hydrated

Drinking enough water before, during and after your workout can help to prevent acid reflux. Dehydration can exacerbate the symptoms of acid reflux, so make it a point to drink plenty of fluids.

3. Avoid certain foods and drinks

“There are a certain food categories and drinks such as spicy or acidic foods, caffeine, alcohol, and carbonated beverages that can lead to acid reflux. Try to avoid these foods and drinks before or after your workout, “tells the expert.

4. Wait to lie down

Don’t lie down immediately after your workout. Wait at least 30 minutes to an hour before lying down or going to bed.

Also read: Saunf can prevent acidity, and give you these 9 benefits too!

5. Take an anti-acid

Over-the-counter anti-acids can help relieve the symptoms of acid reflux. If you’re experiencing discomfort, try taking an anti-acid as directed. If you are going through chronic acid reflux, you may want to consult a doctor about ideal remedies or lifestyle changes that can reverse your plight.

6. Give baking soda a try

In severe cases, it is always suggested to consult a healthcare expert. However, giving natural remedies a try isn’t a bad idea for temporary relief. You may add baking soda to water that aids in neutralizing and washing away stomach acids. Since baking soda amps up the salt intake in your body, it is best to consult a doctor before trying this out.

7. Keep away from certain types of workout

Some people are more prone to catching acidity than others due to certain kinds of exercises. You have to experiment to see which kind of workouts trigger acid reflux in your body. If you come to a concrete solution, you may try out lighter exercises like indoor workout or running. Sometimes, core workout can also trigger such issues. Performing inversions or downward dog pose in yoga can also cause acidity as they work opposite to natural gravity of digestion.

By following these tips, you can help to reduce your symptoms and feel more comfortable after your workouts.