Exercise makes us feel good. Unfortunately, heartburn sufferers sometimes don’t feel that good after a round of heart-pumping aerobics.
People choose to exercise to feel that feel-good burn; heartburn sufferers, on the other hand, feel the other kind of burn, which isn’t fun at all. Whether you are on the treadmill or on your spinning class, you know that sooner or later, heartburn symptoms are going to kick in.
It may be a perfect excuse to stop exercising, but it shouldn’t be. Really. Exercise-induced heartburn, like your condition, can be managed and even prevented. Also like your heartburn, during- or post-exercise heartburn symptoms are triggered by certain foods you took before you put in your sweats. Exercise is too good a thing that you have to miss. Here are tips to keep you going:
Think of your diet. Heartburn is really, more often than not, primarily about your diet and eating habits. You need to be clear about it — from what you choose to eat to how you eat. Do indulge in a meal before hitting the treadmill? Do you eat quickly so you can do everything in an hour or so?
Cut out what would not help you. You can have the extra energy without overloading on that choco or java. Eat healthy. That is all that you really need before workout.
Eat what is good for you. People indulge in foods they love because they know that 20 minutes on the treadmill is all that they need to burn it off. Unfortunately, this doesn’t apply to people with heartburn. While heartburn triggers from one person to another, the basics apply in all situations. Greasy spoon take outs, fizzy beverages, and spicy dishes are out. The good news is that you have a lot of elbow room when it comes to what foods to eat before a power workout. Experiment. The result will surprise you.
For a pre-workout snack that tastes good, we love a cup of yogurt, banana, and a bowl of whole grain cereal.
Time your eating. Having a quick bite before you hit the treadmill will only going to trigger your heartburn symptoms. Eat at least two hours before working out. And eat light. Most heartburn sufferers are usually recommended to have a light snack an hour or two hours before they sweat it out. No matter how restrictive it seems, it is often comforting to know that there is no fast rule when it comes to pre-workout snacking.
Some needs two hours, others are good with half-hour. See what works for you. The thing is that you need to give your digestive system enough time to empty.
Know heartburn-friendly exercises. There are routines that can and will trigger heartburn. Avoid those. Working on your core on a full stomach is like inviting heartburn. But don’t skip core workouts — you need them. Crunches are vital in anyone’s fitness routine. Heartburn sufferers only need to make sure that they have eaten light and at least an hour before hitting the floor.
Anything that reverses the natural flow of digestion may have to go. Downward dog and headstands are two poses you can skip in yoga class. If you feel that your body will benefit more with these poses, ask your yoga instructor it can be modified to accommodate your condition.
