Introduction – Exercise To Cure Acid Reflux

Acid reflux is an uncomfortable and frustrating condition that many people experience. It occurs when stomach acid flows back up into the esophagus, causing symptoms like heartburn, regurgitation, and chest pain. While there are medications that can help manage acid reflux, making lifestyle changes is often the most effective way to find relief. Perhaps you’ve been asking, “Can you exercise to cure acid reflux?”. And that is one lifestyle change that can make a big difference. In this article, I’ll explain how exercising can help cure acid reflux.

What is Acid Reflux?

Acid reflux, also called gastroesophageal reflux disease (GERD), is a digestive disorder where stomach contents flow back up into the esophagus. The esophagus doesn’t have the same protective lining as the stomach, so acid reflux causes irritation, inflammation, and pain.

The ring of muscle between the esophagus and stomach, called the lower esophageal sphincter (LES), usually prevents reflux. But if the LES relaxes inappropriately or weakens over time, acidic stomach contents can flow upwards. Obesity, pregnancy, hiatal hernia, and certain foods can increase pressure on the LES and contribute to acid reflux.

Symptoms of Acid Reflux

Common signs and symptoms of acid reflux include:

• Heartburn – A painful, burning sensation in the chest.
• Regurgitation – A sensation of food coming back up the throat.
• Bitter or sour taste in the mouth.
• Excessive burping.
• Chronic cough, sore throat, or hoarseness.
• Trouble swallowing or sensation of lump in the throat.
• Chest pain.

If symptoms occur frequently, it may be diagnosed as gastroesophageal reflux disease (GERD). Untreated GERD can lead to serious complications like esophageal strictures, Barrett’s esophagus, or esophageal cancer. So it’s important to manage acid reflux through lifestyle changes and medical treatment if necessary.

Causes of Acid Reflux

There are several factors that can contribute to acid reflux by weakening the LES or increasing pressure on it:

• Obesity – Extra weight puts pressure on the stomach and LES. Losing weight can significantly improve or eliminate acid reflux.
• Pregnancy – Progesterone relaxes the LES during pregnancy, and the growing baby puts extra pressure on the stomach.
• Hiatal hernia – This occurs when part of the stomach pushes up through the diaphragm and LES, allowing acid to reflux.
• Certain foods and drinks – Things like chocolate, citrus fruits, alcohol, caffeine, and spicy or fried foods can trigger reflux symptoms.
• Smoking – Contributes to LES problems and increases acid secretion.
• Medications – Some prescription drugs including pain relievers, antidepressants, and sedatives can worsen reflux.

Lifestyle Changes to Help Acid Reflux

While antacids or other medications may temporarily relieve symptoms, making certain lifestyle adjustments is the most effective way to prevent acid reflux from occurring in the first place. Dietary and habit changes can strengthen the LES, reduce pressure on the stomach, and improve digestion.

Diet Modifications

• Avoid trigger foods like fatty, fried, or spicy items.
• Eat smaller, more frequent meals instead of large portions.
• Drink beverages between rather than during meals.
• Limit alcohol, carbonated drinks, citrus, tomatoes, chocolate, and caffeine.
• Don’t eat for 2-3 hours before bedtime.

Weight Loss

Carrying extra pounds puts more pressure on the LES. Losing even a modest amount of weight can bring significant relief from reflux symptoms.

Avoid Triggers

• Quit smoking and avoid secondhand smoke.
• Don’t lie down for 3 hours after eating.
• Wear loose fitting clothing to avoid abdominal pressure.
• Manage stress levels with exercise, meditation, or yoga.

How Exercise Can Help Acid Reflux

Regular exercise brings several benefits that can prevent and treat acid reflux:

Strengthens Abdominal Muscles

The abdominal muscles support the LES and stomach. Weak abdominal muscles allow the stomach to push upwards, causing reflux. Performing core-strengthening moves like planks or Pilates can help.

Helps With Weight Loss

Exercise helps burn calories and shed excess pounds that put pressure on the LES. As little as 2.5 hours of brisk walking per week may aid weight loss and reduce acid reflux.

Reduces Stress

Physical activity naturally lowers stress hormones like cortisol. Stress makes reflux symptoms worse, so exercising to manage stress can prevent flare ups.

Best Exercises for Acid Reflux

Certain types of exercise tend to be most effective for combatting acid reflux:

Walking

Low impact but highly beneficial, walking gently improves digestion and supports weight loss. Aim for 30-60 minutes daily.

Swimming

The hydrostatic pressure of water pushes stomach contents downward to prevent reflux. Swimming tones core muscles too.

Yoga

Gentle twisting and stretching helps reduce pressure on the LES. Yoga’s breathing exercises also minimize stress. Avoid advanced inverted poses though.

Other great options include elliptical training, tai chi, cycling, rowing, and Pilates.

Exercise Precautions with Acid Reflux

It’s important to exercise carefully to avoid provoking symptoms:

Avoid High Impact Exercise

Jarring activities like jogging, jumping, and weightlifting can aggravate reflux. Stick to low impact workouts.

Don’t Exercise Right After Eating

Give your body 2-3 hours to digest before exercising. Otherwise, food may come back up.

Stay Hydrated

Drink plenty of water before, during and after exercising to aid digestion. Avoid soda and sports drinks.

Building activity into your daily routine is one of the most effective natural remedies for acid reflux. But take precautions to exercise in a way that prevents symptoms rather than provoking them.

The Benefits of Exercise for Acid Reflux

Regular physical activity offers many perks that can help get acid reflux under control:

• Strengthens stomach and esophageal muscles
• Promotes weight loss to reduce pressure on the LES
• Lowers stress hormone levels
• Improves digestion and nutrient absorption
• Elevates mood and reduces anxiety
• Boosts energy levels

Exercise also encourages healthy lifestyle habits like better sleep, hydration, and smart dietary choices that prevent reflux.

Starting a sensible workout routine not only helps manage existing acid reflux, but can keep symptoms from developing in the first place. Just 30 minutes daily provides advantages.

This article explores the link between acid reflux and exercise, discussing whether exercise improves or worsens symptoms. It also provides details on exercises that may help the condition overall, alongside general treatment.
Acid reflux and exercise: Is there a connection? – Medical News Today

Conclusion

Exercise can be an extremely effective way to find relief from acid reflux symptoms naturally. The right kinds of physical activity strengthen the muscles supporting the LES, aid weight loss, and reduce pressure on the stomach. Lower impact exercises like walking, swimming, yoga, and Pilates are best for preventing reflux flare ups. But take care not to work out too vigorously or soon after eating. Building regular exercise into your daily routine will provide lasting improvements in acid reflux as well as overall wellbeing.

FAQs

What type of exercise is best for acid reflux?
Low impact exercises like walking, swimming, yoga, Pilates, and cycling are ideal. They help strengthen core muscles and promote weight loss without jarring the stomach.

How often should you exercise to help acid reflux?
Aim for 30-60 minutes of activity most days of the week. Daily exercise provides the most benefits for preventing and managing reflux symptoms.

Should you exercise if you are having an acid reflux flare up?
No, intense activity can make symptoms worse during a flare up. Rest until it passes before resuming exercise. Walking at a leisurely pace may be ok though.

Can exercise completely cure acid reflux?
For some people, regular exercise combined with diet changes can eliminate mild reflux completely. But those with severe GERD may also need medication.

Is it ok to exercise right after eating if you have acid reflux?
No, wait at least 2-3 hours after meals before exercising. This allows time for your stomach to digest so food and acid doesn’t come back up.