How to avoid acid reflux when exercising?

Gastroesophageal reflux is a condition in which acid from the stomach flows back up into the esophagus. Typical symptoms of the disease are a burning sensation in the breastbone, sour fluid and a bitter taste in the mouth, according to the health website Verywell Health (USA).

Jogging right after eating can cause stomach acid to reflux into the esophagus.

Losing weight and eating a healthy diet can help reduce reflux symptoms. If reflux often occurs while exercising, it is likely that poor exercise habits are the cause of the problem. In this case, changing your exercise habits is essential.

If your workout includes crunches, crunches, or high-impact exercises like running, sprinting, cycling, or lifting heavy weights, these exercises can cause reflux. This is because these exercises put pressure on your stomach and chest, causing the lower esophageal sphincter to relax and cause reflux. The lower esophageal sphincter is the muscle that connects your esophagus to your stomach and prevents stomach contents from flowing back up into your esophagus.

To avoid acid reflux while exercising, people need to note the following:

Exercise 2 hours after eating

Exercising within 2 hours of eating, especially a full meal, can cause food to reflux into the esophagus. To avoid this risk, people should allow time for food to be digested and exercise no sooner than 2 hours after eating.

Adjust your diet

To prevent acid reflux, you should avoid eating tomatoes, sour, spicy foods, chocolate, and highly acidic fruits such as lemons, grapefruits, oranges, or tangerines. In addition, you should limit your intake of soda and caffeinated drinks such as tea and coffee.

Review the workout

People with reflux should be aware of what types of exercise may trigger reflux. For example, headstand and downward dog yoga pose tend to tilt the body upside down, making reflux more likely.

If you can identify these exercises, try eliminating them from your workout. Your reflux may improve, according to Verywell Health .

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