How to Manage Acid Reflux in Singapore: Foods to Avoid and Alternative Options
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Can Exercise Help Acid Reflux?
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What is Acid Reflux?
Acid reflux occurs when the lower oesophagal sphincter (LES), a muscular ring that separates the oesophagus from the stomach, weakens or relaxes inappropriately. This allows stomach acid to flow back into the oesophagus, leading to irritation and inflammation of the oesophagal lining.
When stomach acid enters the oesophagus, it can cause irritation and inflammation of the oesophagal lining, leading to a burning sensation in the chest, often referred to as heartburn. While occasional heartburn is common and usually harmless, frequent or persistent acid reflux may indicate a more chronic condition called gastroesophageal reflux disease (GERD).
Symptoms of acid reflux may include heartburn, regurgitation of sour-tasting stomach contents, chest pain, difficulty swallowing (dysphagia), chronic cough, and hoarseness. Certain factors, such as overeating, consuming acidic or spicy foods, lying down immediately after eating, and obesity, can trigger or worsen acid reflux symptoms.
Does exercise worsen acid reflux?
Exercise is often recommended as a way to maintain a healthy lifestyle and reduce the risk of certain health conditions. However, for some individuals who suffer from acid reflux, exercise may be associated with an increase in symptoms.
Some types of exercise can put pressure on the LES and cause it to relax, allowing stomach acid to flow back up into the esophagus. This can lead to symptoms such as heartburn, chest pain, and regurgitation.
Ways that exercise can help with acid reflux
While exercise may worsen acid reflux symptoms for some individuals, it can also provide benefits for others. Here are some ways that exercise can help with acid reflux:
- Weight management: Maintaining a healthy weight is important for managing acid reflux. Excess weight can put pressure on the stomach and cause the LES to relax, leading to symptoms of acid reflux. Regular exercise can help you maintain a healthy weight and reduce your risk of developing acid reflux.
- Improved digestion: Exercise stimulates digestion by increasing blood flow to the digestive system. This can help alleviate symptoms of acid reflux by promoting better digestion and preventing food from lingering in the stomach.
- Reduced stress: Stress is known to worsen acid reflux symptoms. Engaging in regular exercise can help reduce stress levels and promote relaxation, which can provide relief from acid reflux symptoms.
High-impact exercises, such as running, jumping, and aerobics, are more likely to worsen acid reflux symptoms. Other activities that may trigger acid reflux include weightlifting, yoga poses that involve bending over or lying flat on the ground, and sports that require twisting movements.
Exercise may worsen acid reflux or Gerd
Gastroesophageal reflux disease (GERD) is a chronic, more severe form of acid reflux. Exercise can trigger GERD symptoms in some individuals, making it important to choose the right type and intensity of exercise.
In general, low-impact exercises such as walking, cycling, or swimming are less likely to worsen GERD symptoms. If you experience frequent acid reflux or have been diagnosed with GERD, it’s best to consult with your doctor before starting any new exercise routine.
Can exercise help acid reflux?
While some types of exercise may worsen acid reflux symptoms, there are also certain activities that can actually help alleviate them. Low-impact exercises like swimming and cycling have been found to be beneficial for individuals with acid reflux. These activities put less pressure on the LES and can help improve digestion.
In addition, making lifestyle changes such as avoiding eating before exercising, staying hydrated during workouts, and wearing loose-fitting clothing can also help reduce the likelihood of acid reflux during physical activity.
It’s important to listen to your body and pay attention to how it responds during exercise. If you notice that certain movements or positions trigger your acid reflux symptoms, try modifying your routine or seeking guidance from a healthcare professional.
They may be able to recommend specific exercises or modifications that can help you stay active while managing your acid reflux.
The Effects of Exercise on Acid Reflux
Regular exercise has numerous health benefits, including aiding digestion. Exercise can potentially help manage acid reflux in several ways:
1. Weight Management
Regular exercise can contribute to weight management or weight loss, which may be beneficial for individuals with acid reflux. Excess weight, especially around the abdomen, can put pressure on the stomach, leading to increased pressure on the lower oesophagal sphincter (LES). This pressure can weaken the LES and increase the risk of acid reflux.
2. Improved Digestion
Engaging in physical activity can promote gastrointestinal motility, helping food move more efficiently through the digestive system. This can reduce the likelihood of food and stomach acid backing up into the oesophagus.
3. Stress Reduction
Exercise is known to reduce stress and anxiety levels. Stress is a common trigger for acid reflux symptoms, and managing stress through exercise can help alleviate symptoms or prevent them from occurring.
4. Enhanced Overall Health
Regular exercise is associated with better overall health, including a stronger immune system and improved cardiovascular function. A healthy immune system can help reduce the risk of infections that may exacerbate acid reflux symptoms.
5. Encourages Upright Posture
Certain exercises, such as walking or upright activities like yoga, encourage an upright posture. Maintaining an upright position after eating can help prevent stomach acid from flowing back into the oesophagus.
It is essential to note that while exercise can have positive effects on acid reflux management, certain precautions should be taken to minimise the risk of aggravating symptoms. High-impact exercises, such as running or jumping, may put additional pressure on the abdomen and LES, potentially worsening acid reflux. Individuals with acid reflux should opt for low-impact exercises like walking, cycling, swimming, or gentle yoga. Staying hydrated during exercise is also essential, as it can help maintain proper digestion and prevent dehydration, which may contribute to acid reflux.
Additionally, it’s also important to note that there may be other issues contributing to your acid reflux, which can be intrinsic, structural or both, that can also cause acid reflux. This might necessitate additional diagnostic methods or treatments to effectively manage and alleviate your symptoms.
Here are some tips for exercising with acid reflux:
- Time your workouts wisely: It’s best to avoid exercising immediately after eating as this can increase the risk of acid reflux. Allow at least 2-3 hours for your food to digest before engaging in physical activity.
- Choose low-impact exercises: Instead of high-intensity workouts, opt for activities like walking, swimming, or cycling that are less likely to aggravate acid reflux symptoms.
- Stay upright: Activities that involve lying down or bending over can worsen acid reflux. Try to maintain an upright posture during exercise and avoid movements that put pressure on the abdomen.
- Avoid tight clothing: Tight-fitting workout clothes can put pressure on the stomach, causing acid reflux symptoms. Choose loose and comfortable attire instead.
- Stay hydrated: Drinking water during and after exercise can help dilute stomach acid and reduce the risk of reflux.
It’s also important to consult with a healthcare professional if you experience frequent acid reflux symptoms while exercising. They can provide personalised recommendations and may prescribe medication to help manage your symptoms.
Diagnosis
If you experience frequent or persistent acid reflux symptoms, it is crucial to seek professional evaluation and diagnosis from an acid reflux specialist or gastroenterologist. They can perform diagnostic tests, such as endoscopy or pH monitoring, to confirm the presence of GERD and assess its severity. Treatment options for acid reflux may include lifestyle modifications, dietary changes, medication, or, in severe cases, surgical intervention.
Treatment
Treatment for acid reflux typically involves lifestyle modifications, such as avoiding trigger foods, eating smaller meals, maintaining an upright posture after eating, and weight management. Over-the-counter antacids and acid reducers may provide temporary relief for mild symptoms. In cases of frequent or severe acid reflux, prescription medications or, in severe cases, surgical procedures to strengthen the LES or repair the oesophagus may be required.
If you are suffering from acid reflux, it is also important to consult with a healthcare provider or an acid reflux specialist before starting an exercise regimen. They can provide personalised advice and recommend exercises that are safe and appropriate for individual needs and health conditions. A comprehensive approach that combines exercise with lifestyle modifications and medical management can contribute to better acid reflux management and overall well-being.
In conclusion, while exercise can potentially aid digestion and contribute to better overall health, its role in managing acid reflux is not a one-size-fits-all solution. Engaging in regular, low-impact exercise and adopting a healthy lifestyle may help prevent and relieve some acid reflux symptoms. However, it is essential to consult with an acid reflux specialist for personalised guidance and treatment recommendations tailored to your specific condition and needs. A comprehensive approach, combining appropriate exercise, dietary modifications, and medical management, can contribute to a better quality of life for individuals living with acid reflux or GERD.
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