What You Need to Know About Exercise-Induced Nausea

You do it! You practice, harvesting all those crops benefits of exercise that have been drummed into your head.

So you pedal like hell or run like you’re running from a horde of zombies. You feel accomplished, on cloud nine, until… your stomach starts to turn. You might even feel dizzy. Your sense of accomplishment has turned into agony as you fight off nausea.

Exercise-induced nausea is fairly common, as is exercise-induced nausea. Gastrointestinal (GI issues) in general, possibly affecting up to 90% of endurance athletes.

Why does this happen and, more importantly, how to prevent it?

Reason: Competing demands

When you exercise, the skeletal muscles in your legs and arms contract. To work most efficiently, they need oxygen. So your heart muscle contracts, too, increasing blood flow through your body. Hemoglobin molecules in your red blood cells carry oxygen to your working muscles.

To maximize blood delivery to lively muscles, your body diverts blood away from inactive areas—like your gut. This diversion is overseen by the “fight or flight” branch of your nervous system. Known as the sympathetic nervous system, it causes some blood vessels to constrict, restricting blood flow. You have no conscious control over this process, known as vasoconstriction.

But your contracting skeletal muscles have a special power to preserve blood flow. They can resist the call for vasoconstriction, which helps drain blood from inactive areas. This resistance to sympathetic action is called “functional sympatholysis.” Physiologists like me continue working on understand specific mechanisms thanks to which this can happen.

So why does restricted blood flow to the intestines cause discomfort?

Relative anemia, or lack of blood flow, can have a variety of effects. It can change how cells are able to absorb what has been digested and how broken down food moves through the intestinesAll of these changes create an uncomfortable feeling that you probably know all too well.

The lack of blood flow is especially bothersome if your digestive system is actively trying to break down and absorb food, which is a major cause of exercise-induced nausea it may be worse right after eatingespecially if your pre-workout meal was a lot of fat or concentrated carbohydrates.

Treatment: Moderation and Modification

Exercise is no fun if you’re doubled over with stomach cramps or running to the bathroom. So what can you do to reduce symptoms or get rid of them when they appear?

• Moderate the intensity of exercise. Nausea is more common with high-intensity exercisewhere the competing demands for blood flow are highest. Especially if you are modern to exercise, gradually increasing the intensity of exercise should lend a hand minimize the likelihood of gastrointestinal problems.

• Modify your exercises. Some evidence suggests that some exercises, I like to ride a bikecan put your body in a position that is more prone to intestinal problems. Try different forms of exercise or combinations of different modalities to achieve your fitness goals while minimizing discomfort. Be sure to balmy up and frigid down properly to prevent rapid changes in your body’s metabolism.

• Vary what and when you eat and drink. Stay hydrated! You’ve probably heard this before, but drinking enough water is one of the best ways to prevent gastrointestinal problems during and after exercise, especially in warm or muggy environments. However, it is possible to overhydrate. Try about half a liter of fluids per hourincluding some low-carb, low-sodium sports drinks for high-intensity exercise. This may require some experimentation with different foods and when to take them to find out what works best for you and your training goals. You can also include foods like ginger, crackers and coconut water which can lend a hand settle the stomach.

Disclaimer: When to Seek Facilitate

While exercise-induced nausea is unpleasant to deal with, it is generally not a earnest health problem. Most symptoms should go away within an hour of finishing exercise. If problems persist after exercise or every time you exercise, it is worth talking to your doctor.

Sometimes gastrointestinal issues during or after exercise can actually lead to vomiting. If you do end up throwing up, you’ll probably feel better, but you’ll also need to hydrate and replace lost nutrients.

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If you want to start a modern exercise program or augment the intensity of your current workouts, it is often a good idea to seek advice from qualified professionals who can tailor a plan to your needs. Exercise physiologists Or certified personal trainers can provide an exercise program of appropriate intensity and Registered Dietitian Nutritionist you can discuss individual nutritional needs and strategies. Your primary care provider can lend a hand detect more earnest health problems and should be informed of your exercise plan as well.