As if lack of time, equipment, and motivation weren't reasons enough to make you want to dodge your workout altogether, exercise-induced heartburn can send you back to the couch.
Heartburn, which can look a lot like someone lighting a small fire under your chest that slowly burns your throat. It is relatively common during or after exercise, especially if you are doing an intense workout.
Exercise can cause increased intra-abdominal pressure , leading to increased reflux and acid reflux-related symptoms during or after running or lifting weights. Also, it can cause the lower esophageal sphincter, a muscular ring at the end of the esophagus, to relax. This can allow stomach acid to flow backwards.
The lower esophageal sphincter is a kind of pressure valve between the stomach and the esophagus. Exercise can relax you and cause acid or gastric contents to reflux. And that can cause some heartburn. Technically, that's known as gastroesophageal reflux (GER) , and it can cause the burning sensation known as heartburn, as well as abdominal pain when bending over, and a bitter or sour taste in your mouth.
Although heartburn during exercise can happen to anyone, people living with obesity or overweight tend to have a predisposition to reflux. Those who are very abdominally obese are prone to reflux because you are basically compressing your stomach. It is similar to pregnant women. But losing excess weight can help with symptoms.
That being said, if you have heartburn during exercise, health experts recommend evaluating your lifestyle. For example, making some changes to your diet and the timing of your workouts can help you find some relief.
6 reasons why you get heartburn when you exercise
Review your pre-workout diet
Spicy foods, tomato-based dishes, snacks or meals that are high in fat and fiber, and carbonated beverages can relax the lower esophageal sphincter and trigger reflux.
This is because spicy foods have a compound called capsaicin, which can delay gastric emptying and increase pressure in the lower esophageal sphincter, according to a July 2017 study in the Journal of Neurogastroenterology and Motility.
Also, fatty and fried foods such as French fries and cheeseburgers stay in the stomach longer and increase abdominal pressure, so stomach acid can leak into the esophagus. You probably want to avoid all of these too close to exercise.
Many people can sip a cup of coffee beforehand to get a caffeine boost, but the caffeine and acid content in coffee can sometimes cause heartburn as well.
Drinking a protein shake just before exercising can also cause heartburn. Unless you're used to it, you won't feel good when you sip a protein shake and start exercising right away. It will just stick in your stomach.
To avoid discomfort, avoid any foods that increase the likelihood of acid reflux to help prevent heartburn during a workout. Some of the best foods to prevent heartburn are complex carbohydrates , such as whole grains, fruits, and vegetables, as well as water-rich products, such as watermelon, cucumbers, and celery.
For example, if you exercise in the morning, try eating overnight oatmeal or low-fat yogurt with non-citrus fruits instead of fatty meats for breakfast. It is also better to drink a lot of water instead of coffee and other caffeinated beverages before doing sports.
You exercise too soon after eating
You can help prevent heartburn during exercise by not eating for at least three hours before your workout . It's best to wait a bit after eating, especially if you're eating a spicy burrito, and then exercise. It is best to wait three hours after eating to sweat to help prevent heartburn.
Then start with a dynamic warm-up to ease your path to exercise.
You don't need to eat before you start exercising, unless you're hungry or feel like you need something small to hold up. Even if you enjoy a small snack, it's best to give your body some time to digest it before it starts working.
If that's not possible, we recommend eating foods that are easier to digest than fatty or fried foods, such as those that are high in complex carbohydrates like bananas, oatmeal, or crackers . In other words, try having a snack instead of a full meal just before exercising, if you're trying to quell your hunger.
Other great ideas for pre-workout snakcs include Greek yogurt with fresh berries and granola , a slice of whole wheat toast with peanut butter, and a mix of whole nuts, dried fruit, and whole grains.
Drinking plenty of water before and during a workout can also help prevent heartburn.
You train too hard
The more intense the training, the more intra-abdominal pressure and the more likely reflux is. Any high-impact activity, like running or jumping , can increase your chance of heartburn. But lifting weights can cause more reflux than other types of strenuous exercise due to increased pressure on the stomach.
Gentle, lower-impact exercises like walking, yoga, and Pilates are less likely to cause heartburn.
You don't need to skip intense workouts entirely, but you may need more rest. Taking breaks between exercises or drinking plenty of water before and after will also help prevent heartburn.
You could have GERD
When heartburn becomes more chronic, about two or more times a week, it can be a sign of gastroesophageal reflux disease or GERD. This is a more serious condition than occasional heartburn because over time it can damage the esophagus and can lead to precancerous cell changes, a condition known as Barrett's esophagus.
If you experience regular heartburn during and after workouts, you may need the help of a healthcare professional to identify the root causes of your symptoms. Besides frequent heartburn, other symptoms of GERD include difficulty swallowing, coughing, wheezing, and chest pain.
You could have a hernia
A hernia is caused by fatty tissue or an organ that ruptures through a weak point in the abdominal muscles and can predispose you to acid reflux. People who have hernias have many of the same symptoms as someone with GERD, such as heartburn, abdominal pain, and a sour, acidic taste in the mouth.
Hiatal hernias , a condition that occurs when the upper part of the stomach protrudes into the chest cavity through a small opening in the diaphragm known as a hiatus, is especially likely to lead to heartburn. In these cases, the lower esophageal sphincter moves above the diaphragm. When that pressure valve moves, the acid is more likely to rise again and cause heartburn.
Hernias can also be caused by not engaging the core muscles when lifting heavy weights. Coughing from conditions like chronic obstructive pulmonary disease (COPD), straining during a bowel movement, and vomiting can also cause a hernia.
If you suspect you might have a hernia, speak to your doctor immediately. To prevent these injuries from occurring in the future, be sure to lift heavy objects with proper posture and gradually add load when you feel ready. Do not lift anything beyond your capacity.
