6 Exercises to Relieve Heartburn Symptoms
12. 25. 2017
The busy schedule of the holidays can be overwhelming at times. According to the National Retail Federation, holiday retail sales are expected to increase by almost 4 percent this year. With shopping season in full swing and a whole list of things to do, you may be feeling anxious and tense. Instead of working faster or hiring a personal assistant, consider rearranging your priorities.
Stress can magnify heartburn symptoms caused by acid reflux, so one proactive step that you can take is to reduce your stress levels. Exercise is one of the best ways to manage your stress, burn some calories and tone your muscles.
How Weight Plays a Role in Heartburn Symptoms
According to researchers in the Journal of Gastroenterology and Hepatology, losing 10 to 15 pounds can reduce heartburn by 40 percent! This is because excess stomach weight presses on the lower esophageal sphincter (LES) and keeps it from opening and closing properly. Doctors are discovering that there is a significant connection between obesity and acid reflux.
If you have been struggling with your weight, it may feel like it is impossible to drop those extra pounds, but it might not be as difficult as you think. If you burn an additional 500 calories per day, you can lose one pound of weight per week.
6 Exercises to Help You Relieve Heartburn Symptoms
Have you ever wondered if exercise does any good? Take a look at how many average calories are burned during an hour of the following activities:
- Playing frisbee burns 204 calories
- Doing housework burns 204 calories
- Playing soccer burns 476 calories
- Going for a casual walk burns 136 calories
- Cleaning up the yard burns 272 calories
- Riding a bicycle burns 272 calories
Exercise is also effective in flushing bacteria from the body, including Helicobacter pylori (H. pylori). This bacteria can infect the lining of the stomach and affects two-thirds of U.S. adults. Some studies have linked H. pylori to stomach cancer and ulcers, and some think it may affect symptoms of acid reflux.
Exercises to Avoid for Heartburn Relief
Certain exercises are not beneficial in preventing acid reflux. Vigorous aerobic exercise like sprinting, running, weight lifting or surfing are not recommended. Also, yoga and Pilates exercises that require you to bend below waist level can put pressure on the LES.
Low-impact exercises reduce stress and acid reflux, while boosting immunity. Consider activities like swimming, water aerobics, stationary bike, walking and upright yoga. Five recent studies published in the journal Personality and Social Psychology Bulletin found that if you select a type of exercise that you find enjoyable, you are more likely to stick with it for the long term.
After You Exercise
After you work out, it is important to refuel your body with complex carbohydrates and lean proteins. Some healthy workout recovery snacks include:
- Whole wheat crackers with natural peanut butter or almond butter
- Egg white omelet with fresh vegetables
- Hummus and whole grain toast
Try a natural approach to reducing stress-related heartburn. Your heart will be full of merriment this holiday season instead of that painful burn! If you are still experiencing heartburn symptoms after a few weeks, call your doctor for an appointment (source: Sepalika).