Did you know that physical activity can cause heartburn in some people?
But if exercise makes your heartburn worse, that doesn’t mean you should give it up – there are some easy ways to get fast relief.
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First, it’s important to not stop working out. Physical activity is too important for your overall health. Plus, regular exercise – 30 minutes or more most days of the week – also has results that may reduce heartburn in the long run:
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• It eases physical and emotional stress. Stress can make heartburn worse by increasing stomach acid.
• It helps you stay at a healthy weight. Belly fat, in particular, can cause heartburn.
Exercise Triggers
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Exercises like the ones below tend to put pressure on your abdomen. They may be more likely to push stomach acid into the esophagus, causing heartburn:
• Crunches and sit-ups
• Leg lifts
• Yoga positions like “downward dog”
But everyone’s exercise triggers are different. Before cutting out any type of exercise, first try doing it at a different time of day.
The below tips may also help heartburn triggered by exercise:
Before Exercise
• Wait at least two hours after you eat before heavy physical activity. Don’t exercise on a full stomach.
• Make your pre-exercise meal a small one.
• Pass up protein and fatty snacks before exercise.
• Limit or avoid tomatoes, citrus fruits or juice, onions, spicy foods, chocolate, and peppermint, which are common heartburn triggers.
• Drink water to aid digestion and prevent dehydration.
During Exercise
• Drink plenty of water.
• If you like sports drinks, try diluting them to half-strength. The carbs in sports drinks may make heartburn worse.
After Exercise
Drinking a glass of reduced-fat milk may reduce heartburn.
Still Getting Heartburn?
Talk to your doctor about what exercises may make you less uncomfortable and how to ease heartburn if it happens.
