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Tips to Combat Exercise-Induced Heartburn

  

Do you feel a burning in your chest and/or a bitter taste in your mouth mid-workout? If so, you're likely one of the many exercise enthusiasts who experiences exercise-induced heartburn. There's no reason, though, to let a bout of indigestion wreck your run. An increased awareness of what causes your heartburn, along with some simple dietary modifications, can bring relief.

Check out these tips to ward-off exercise-related heartburn from Dr. Robert Robergs, exercise physiologist and Board member of the National Heartburn Alliance:

Dietary:

• Pass up protein and fat pre-work-out - Food that's consumed less than two hours before exercising has a huge impact on the occurrence of heartburn. Pre-workout meals should be high in carbohydrates and low in fat and protein. Reserve the protein-rich meal for after the workout when it's important to repair/rebuild muscles.
• Limit foods that fan the flames - Certain foods and beverages are more apt to cause heartburn than others. Moderate intake of citrus fruits and juices, chocolate, onions, peppermint, spearmint, fatty or spicy foods and caffeinated or carbonated beverages.
• Time your meals - Exercising on a full stomach is not advisable, largely because it increases intra-abdominal pressure, which contributes to heartburn. Wait at least two hours after a meal before exercising.
• Control quantity - Decrease the size of portions eaten prior to or during exercise. Reflux is more likely to occur when there is a lot of food in the stomach.
• Opt for weakened sports drinks - The high concentration of carbohydrates found in most sports drinks may contribute to heartburn. Most sports drinks provide between 60 to 100 g. of carbohydrates per liter. Try diluting this in quarter intervals to see if a ¾ strength or a ½ strength solution decreases your heartburn. Watered-down solutions will also leave the stomach faster, providing more rapid hydration benefits.
• Hydrate heavily - Drink plenty of water before and during exercise. Water aids digestion and also prevents dehydration.

Medication

Over-the-counter drugs used to treat heartburn have few side effects and are tremendously effective. Most individuals who use heartburn medication will experience no drug-induced side effects. Furthermore, research has shown that taking over-the-counter heartburn medication before exercising can significantly reduce the incidence and severity of exercise-related heartburn. If heartburn is problematic during and/or after exercise, don't hesitate to seek relief from a drug.

Consider the following treatment options:

• Over-the-counter remedies
  • Antacids – Neutralize existing stomach acid through basic chemical reaction.
  • H2 blockers – partially block production of acid in the stomach by inhibiting the action of histamine, a substance that stimulates secretion of stomach acid.
  • Proton Pump Inhibitors – most effectively inhibit stomach acid production by deactivating the acid pumps in the stomach.
• Prescription medication
  • H2 blockers – available by prescription at a higher dose than their OTC counterpart.
  • Proton Pump Inhibitors – available by prescription at higher doses than OTC counterpart.

As always, be sure to consult your health care professional before beginning any course of therapy.