Hi 2021, I guess you’ve got your first workout for yourself. As we all know, to have a healthier new year, everyone needs to start a new exercise plan.
But for those who rarely train and start their new year with a jog, cycling or simply 15 minutes of in situ exercises, there is a fairly common feeling that I bet many will. encounter: Nausea!
Nausea after exercise is a common occurrence. Along with other problems in the digestive tract, research shows it can affect up to 90% of gymnastics and endurance athletes.
But why is this strange happening? And more importantly, what can you do to prevent post-exercise nausea?
Why can exercise make you nauseous?
When you exercise, the skeletal muscles in your legs and arms are bound to stretch, says Anne R. Crecelius, an associate professor of health and sports science at the University of Dayton. In order to be most productive, they will need a lot more oxygen than they normally need at rest.
So your heart muscle contracts very quickly, increasing blood flow to pump through the body. The hemoglobin molecules in your red blood cells work in a hurry to transport oxygen to the muscles that are assisting you with your workout.
To maximize the blood supply to these active muscles, your body regulates itself by drawing blood out of inactive areas – such as your gut. This flow of blood is monitored and regulated by the sympathetic nervous system.
You won’t be able to reconcile the process on your own, as these reactions are all unconscious. Your intestinal blood vessels contract, limiting blood flow there in a phenomenon known as vasoconstriction.
At this point, we can say that the constriction of the intestinal vasoconstriction while you exercise induces nausea. But that’s still just the tip of the iceberg, why would less blood pump to your gut make you nauseous after all?
The constriction of the intestines while you exercise creates nausea.
Anne R. Crecelius adds: Ischemia or decreased blood flow, which can have many effects on the digestive system. It can change the way cells absorb nutrients and how food is broken down as it travels through the intestines. Altogether, the changes lead to a feeling of discomfort you probably know all too well.
In particular, reducing blood flow will cause stronger effects as the digestive system tries to break down and absorb more food. That’s a major reason why exercise-induced nausea can get worse if you have a full meal before, especially when you eat a lot of fat or concentrated carbohydrates.
How can I avoid nausea after exercise?
Exercise sessions can be dire if you just end them in the toilet or lean on the curb to gag. So, what can we do to limit the vasoconstrictor symptoms affecting the digestive tract during exercise?
Anne R. Crecelius says the first thing you can do is adjust the intensity of your training. Nausea occurs more commonly after we do intense exercise, creating the greatest blood flow conflict. Especially if you are just starting to exercise in your early-year plan, starting with a low-intensity exercise and moving up to high will significantly reduce nausea symptoms.
If even low-intensity exercise causes you to feel a scratch in your stomach, you may need to change the type of exercise as well. Scientific evidence suggests that certain exercises, like cycling, can put the body in a position that easily causes intestinal problems.
Therefore, you should try different forms of exercise or combine different exercise regimes to achieve your goal while minimizing discomfort to the digestive tract.
Never skip warm-ups
Third, make sure you warm up before training. A warm-up will allow your body to slowly adapt to the distribution of blood flow, avoiding rapid changes in your gut metabolism. The same is true when you finish your exercise, you need some cooling off. For example, after running don’t sit down and rest immediately, take a leisurely walk for a few minutes before stopping to rest.
Adjusting your diet, avoiding full meals that are close to workouts, and indigestible foods will also help.
Drink enough water! You may not know it, but drinking enough water is one of the best ways to prevent gastrointestinal problems during exercise, especially in hot or humid environments.
If you engage in endurance activities, try to drink about half a liter of water per hour, supplementing with low-carbohydrate and low-sodium sports drinks for high-intensity exercise. You may need to experiment with different foods and when to find the one that works best for you and your training goals.
One suggestion from Anne R. Crecelius is to incorporate foods like ginger, crackers and coconut water as they can help soothe the stomach.
When will you need help?
While the feeling of exercise-induced nausea is very unpleasant, it is generally not a major health concern. Most of the symptoms should go away within an hour after exercising. If the problems persist for a long time after your workout or repeat during all of your training sessions even though you’ve followed the instructions above, it’s time to talk to your doctor.
Sometimes a digestive disturbance during or after exercise can cause you to actually vomit. If you vomit, you will feel better, but you will also need to rehydrate and replenish lost nutrients.
If you are looking to start an existing exercise regimen or increase in intensity, seek advice from experts who may consider nausea to tailor your exercise plan. a smart way.
Exercise physiologists or personal coaches can provide an exercise program with the right intensity. They can work with a nutritionist to discuss your own personalized training needs and strategies.
In addition, you may need to go to hospital to screen for more serious medical problems that may occur with your digestive system or body.