GERD (Gastro Esophageal Reflux Disorder): Move and Improve!

- by Echo

People who suffer from gastro esophageal reflux disorder [GERD] (typically involving symptoms of chronic acid reflux or heartburn) can enjoy and improve their situation with moderate exercise. A study conducted by ‘GUT’, the gastroenterology journal, found that people who took part in physical exercise had fewer symptoms than those who refrained from movement.

Regular exercise is probably the most effective method to keep your weight at its healthiest range and may assist in controlling the GERD symptoms. The American Journal of Gastroenterology reported that excess body weight increased the risk of GERD symptoms. Also noted in the research was that obese people; those with a body mass index [BMI] of 30 or more, experienced GERD symptoms 2.5 times greater than those with a healthier BMI range of 18.5 to 24.9. The same research indicated that those with an obese BMI were also three times more inclined to esophageal cancer than those with the healthier body weight.

As is prudent, if one suffers from GERD, you should consult with your health practitioner before embarking on any fitness program. Ideas to help you with your fitness while dealing with GERD are:

Food choices

Food high in fat takes longer to digest; therefore, if you eat prior to exercising choose food high in carbohydrates and low in fat and protein. A green smoothie could be your ideal pre- exercise meal. The following is a partial list of food known as a trigger for heartburn and you may wish to avoid them:

• alcohol
• butter or margarine
• caffeine-containing foods and beverages
• carbonated beverages
• chocolate and cocoa
• citrus fruits and citrus juices
• cream-based sauces
• fatty meats
• fried foods
• garlic
• nuts and nut butters (including peanut butter)
• tomatoes and tomato products
• onions
• vinegar

Digestion time

Movement with a full stomach is uncomfortable for everyone and certainly if you have GERD it will be intensified. Most health practitioners will recommend waiting 2 hours after eating before exercising. Waiting time will be considerably less if you have a green smoothie instead.

Intensity level

A high impact aerobics session and jogging are not the ideal for people with GERD. Routines where you are in an upright position are usually more respectful of the GERD symptoms.  Some people do find that swimming and certain elements of Pilates to be beneficial

Hydration

Keep yourself well nourished with water, which will also aid in your digestion.

Everyone and every body is different. The GERD symptoms of chest pain and heartburn are difficult to distinguish from the pain of serious heart problems so if you experience chest pain during your fitness session – get it checkout by your health practitioner. It may take some experimenting to determine what form of exercise and when to enjoy your exercise routine; however, the benefits for your body are worth the effort.

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