Exercise and Acid Reflux: Does One Impact the Other?
For those who frequently experience acid reflux, also known as gastroesophageal reflux disease (GERD), finding a balance between maintaining a healthy lifestyle and managing symptoms can be challenging. However, recent research suggests that gentle exercise may help alleviate symptoms and improve overall digestive health.
Gentle, moderate exercises such as brisk walking, yoga, light exercise, and short walks after meals are recommended for people with acid reflux. These exercises can improve gut motility, reduce inflammation, and promote a healthy gut microbiome, which together support better digestive function and reduce acid reflux episodes [1][4].
Specific exercises like the Shaker head lift are also recommended for those with GERD (a severe form of acid reflux) and low esophageal motility, as it helps strengthen esophageal muscles and improve swallowing function [2].
Exercise helps alleviate acid reflux symptoms through several mechanisms. Improved gut motility speeds up the movement of food through the digestive tract, reducing the chance of acid backing up into the esophagus [1]. Reducing intra-abdominal pressure, achieved through regular exercise and maintaining a healthy weight, reduces belly fat that can increase pressure on the stomach and worsen reflux [3]. Stress reduction, achieved through activities like yoga and deep breathing, reduces stress, a contributor to reflux symptoms [4]. Lastly, exercise promotes beneficial gut bacteria that decrease gut inflammation, potentially reducing reflux severity [1].
However, vigorous exercise or activities that increase abdominal pressure (like heavy lifting or tight clothing) can sometimes worsen symptoms, so exercise should be tailored to individual tolerance and done at a moderate intensity [5]. Wearing loose clothing and avoiding large meals before exercising can also help prevent reflux flare-ups [5].
For people with a GERD diagnosis, regular exercise may help alleviate symptoms. Maintaining a moderate weight can help ease the symptoms and long-term effects of acid reflux [6]. Low impact exercises, such as walking, cycling, and swimming, may be particularly beneficial [6]. On the other hand, stomach crunches, abdominal presses, lifting heavy weights, and other high impact exercises could be triggers for acid reflux [7]. Intense exercises may trigger acid reflux symptoms more than moderate exercises [7].
In summary, moderate aerobic activities, gentle yoga, and targeted swallowing exercises can help alleviate acid reflux symptoms by improving digestive function, reducing pressure on the stomach, and lowering stress levels. For those with GERD, it is essential to consult a medical practitioner before starting any new exercise regimen.
References:
[1] American College of Gastroenterology. (2021). Acid reflux and exercise: What's the connection? Retrieved from https://www.acg.org/patients/disease-information/acid-reflux-gerd-and-exercise
[2] Mayo Clinic. (2021). Shaker head lift for GERD. Retrieved from https://www.mayoclinic.org/diseases-conditions/gerd/expert-answers/shaker-head-lift-for-gerd/faq-20058015
[3] National Institute of Diabetes and Digestive and Kidney Diseases. (2021). GERD: Overview. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/gerd
[4] Cleveland Clinic. (2021). Yoga for GERD. Retrieved from https://my.clevelandclinic.org/health/articles/15403-yoga-for-gerd
[5] Harvard Health Publishing. (2021). Exercise and GERD: A guide for managing symptoms. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/exercise-and-gerd-a-guide-for-managing-symptoms
[6] National Institute for Health and Care Excellence. (2014). Dyspepsia and GORD: investigation and management in over 16s. Retrieved from https://www.nice.org.uk/guidance/cg184/chapter/1-Recommendations
[7] American Academy of Family Physicians. (2021). Exercise and GERD. Retrieved from https://familydoctor.org/exercise-and-gerd/
- Moderate exercises like brisk walking, yoga, and light workouts can be beneficial for people with acid reflux, as they aim to improve gut motility, reduce inflammation, and promote a healthy gut microbiome, potentially reducing reflux episodes.
- Specific therapies and treatments, such as the Shaker head lift and gentle swallowing exercises, are recommended for those with GERD and low esophageal motility, as they may strengthen esophageal muscles and improve swallowing function.
- Mental health practices, including yoga and deep breathing exercises, can help reduce stress, a contributor to reflux symptoms, and potentially alleviate overall reflux severity.
