{"id":144114,"date":"2020-12-30T14:37:13","date_gmt":"2020-12-30T11:37:13","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/what-to-know-about-exercise-induced-nausea\/"},"modified":"2021-08-26T19:35:48","modified_gmt":"2021-08-26T16:35:48","slug":"what-to-know-about-exercise-induced-nausea","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/what-to-know-about-exercise-induced-nausea\/","title":{"rendered":"#What to know about exercise-induced nausea"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a299507b21e1\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a299507b21e1\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/what-to-know-about-exercise-induced-nausea\/#%E2%80%9CWhat_to_know_about_exercise-induced_nausea%E2%80%9C\" >&#8220;#What to know about exercise-induced nausea&#8220;<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/what-to-know-about-exercise-induced-nausea\/#The_cause_Competing_demands\" >The cause: Competing demands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/what-to-know-about-exercise-induced-nausea\/#The_cure_Moderation_and_modification\" >The cure: Moderation and modification<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/what-to-know-about-exercise-induced-nausea\/#The_caveat_When_to_seek_help\" >The caveat: When to seek help<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%E2%80%9CWhat_to_know_about_exercise-induced_nausea%E2%80%9C\"><\/span>&#8220;<strong>#What to know about exercise-induced nausea<\/strong>&#8220;<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<div>\n<p>You&#8217;re doing it! You&#8217;re working out, reaping all those <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm\" target=\"_blank\" rel=\"nofollow noopener\">benefits of exercise<\/a> that have been drilled into your head.<\/p>\n<p>So you&#8217;re pedaling your heart out or running like you&#8217;re escaping a zombie horde. You&#8217;re feeling accomplished, on cloud nine, until \u2026 your stomach starts to churn. You may even feel dizzy. Your feelings of accomplishment have turned to agony as you deal with a bout of nausea.<\/p>\n<p>Exercise-induced nausea is quite common, as are exercise-induced <a href=\"https:\/\/ispyphysiology.com\/2020\/01\/16\/spotlight-on-the-digestive-system\/\" target=\"_blank\" rel=\"nofollow noopener\">gastrointestinal<\/a> (GI) problems in <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/general\/\" data-internallinksmanager029f6b8e52c=\"3\" title=\"General\" target=\"_blank\" rel=\"noopener\">general<\/a>, <a href=\"https:\/\/doi.org\/10.1123\/ijsnem.2016-0305\" target=\"_blank\" rel=\"nofollow noopener\">affecting perhaps up to 90% of endurance athletes<\/a>.<\/p>\n<p>So why does this h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>en and, more important, how can you prevent it?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_cause_Competing_demands\"><\/span><b>The cause: Competing demands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>When you exercise, 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. The hemoglobin molecules within your red blood cells carry oxygen to your working muscles.<\/p>\n<p>To maximize the amount of blood being delivered to the active muscles, your body diverts blood away from inactive areas\u2014such as your gut. This diversion is overseen by the &#8220;fight or flight&#8221; branch of your nervous system. Known as the sympathetic nervous system, it causes some blood vessels to narrow, limiting blood flow. You don&#8217;t have conscious control over this process, known as vasoconstriction.<\/p>\n<p>But your contracting skeletal muscles have a special power to preserve blood flow. They&#8217;re able to resist the call for vasoconstriction that helps divert blood away from inactive areas. This resistance to the effect of the sympathetic nervous system is called &#8220;<a href=\"https:\/\/ecommons.udayton.edu\/hss_fac_pub\/12\" target=\"_blank\" rel=\"nofollow noopener\">functional sympatholysis<\/a>.&#8221; <a href=\"https:\/\/scholar.google.com\/citations?user=uXcM0scAAAAJ&amp;hl=en&amp;oi=ao\" target=\"_blank\" rel=\"nofollow noopener\">Physiologists like me<\/a> continue to work to <a href=\"https:\/\/doi.org\/10.1113\/JP274532\" target=\"_blank\" rel=\"nofollow noopener\">understand the specific mechanisms<\/a> by which this can occur.<\/p>\n<p><!-- Google middle Adsense block --><\/p>\n<p>So why does limiting blood flow to the gut cause distress?<\/p>\n<p>The relative ischemia, or lack of blood flow, can have different effects. It can change how cells are able to absorb what has been digested and <a href=\"https:\/\/doi.org\/10.1007\/s40279-014-0153-2\" target=\"_blank\" rel=\"nofollow noopener\">how broken-down food moves through the gut<\/a>. Taken together, the changes result in an unpleasant feeling you may know all too well.<\/p>\n<p>The lack of blood flow is particularly challenging if the digestive system is actively trying to break down and absorb food, a main reason exercise-induced nausea <a href=\"https:\/\/doi.org\/10.1006\/appe.2000.0391\" target=\"_blank\" rel=\"nofollow noopener\">can be worse right after you&#8217;ve eaten<\/a>, especially if the pre-workout meal had <a href=\"https:\/\/doi.org\/10.1007\/s40279-014-0153-2\" target=\"_blank\" rel=\"nofollow noopener\">a lot of fat or concentrated carbohydrates<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_cure_Moderation_and_modification\"><\/span><b>The cure: Moderation and modification<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>It&#8217;s no fun to exercise if you&#8217;re doubled over with stomach cramps or running for the bathroom. So what can you do to limit symptoms or get rid of them when they crop up?<\/p>\n<ul>\n<li>Moderate your exercise intensity. Nausea is <a href=\"https:\/\/doi.org\/10.1097\/MCO.0b013e32832e6776\" target=\"_blank\" rel=\"nofollow noopener\">more common with high-intensity exercise<\/a>, where the competing demands for blood flow are highest. Especially if you&#8217;re newer to working out, gradually increasing exercise intensity should help to minimize the likelihood of GI distress.<\/li>\n<li>Modify your exercise. Some evidence suggests that certain exercises, <a href=\"https:\/\/doi.org\/10.1007\/s40279-014-0153-2\" target=\"_blank\" rel=\"nofollow noopener\">like cycling<\/a>, can put the body in a position that&#8217;s more likely to cause gut problems. Try different forms of exercise, or combinations of different modes to meet your fitness goals while minimizing discomfort. Be sure to properly warm up and cool down to prevent rapid changes in your body&#8217;s metabolism.<\/li>\n<li>Modify what and when you eat and drink. Stay hydrated! You&#8217;ve probably heard it before, but drinking enough is one of the best ways to prevent GI issues during and after exercise, particularly in hot or humid environments. It is possible to overhydrate, though. Aim for <a href=\"https:\/\/doi.org\/10.1186\/1550-2783-8-12\" target=\"_blank\" rel=\"nofollow noopener\">about half a liter per hour of fluids<\/a>, including some low-carbohydrate and low-sodium sports drinks for high-intensity exercise. It may take some experimentation with different foods and the timing of ingestion to figure out what works best for you and your training goals. You can also incorporate foods like <a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/g20865839\/foods-to-prevent-exercise-nausea\/\" target=\"_blank\" rel=\"nofollow noopener\">ginger, crackers and coconut water<\/a> that might help settle your stomach.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_caveat_When_to_seek_help\"><\/span><b>The caveat: When to seek help<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>While exercise-induced nausea is unpleasant to deal with, in general it isn&#8217;t a major health concern. Most symptoms should resolve within an hour of finishing exercise. If problems persist either for long periods after exercise or each time you work out, it&#8217;s worth having a conversation with your doctor.<\/p>\n<p>Sometimes the GI distress during or after exercise can actually lead to vomiting. If you unfortunately do throw up, you&#8217;ll likely feel better but will also need to rehydrate and replenish the nutrition you lost.<\/p>\n<p>If you&#8217;re looking to start an exercise regimen or up the intensity of your current workouts, seeking the advice of trained professionals who can tailor a plan to your needs is often a smart approach. <a href=\"https:\/\/www.acsm.org\/get-stay-certified\/find-a-pro\" target=\"_blank\" rel=\"nofollow noopener\">Exercise physiologists<\/a> or <a href=\"https:\/\/www.nsca.com\/professional-development\/professional-areas\/personal-trainers\/\" target=\"_blank\" rel=\"nofollow noopener\">certified personal trainers<\/a> can provide exercise programming of appropriate intensity, and <a href=\"https:\/\/www.eatright.org\/find-an-expert\" target=\"_blank\" rel=\"nofollow noopener\">registered dietitian nutritionists<\/a> can discuss individual nutritional needs and strategies. Your <a href=\"https:\/\/www.exerciseismedicine.org\/\" target=\"_blank\" rel=\"nofollow noopener\">primary care provider<\/a> can help to screen for more serious medical issues and should be informed of your exercise routine as well.<\/p>\n<hr \/>\n<div class=\"article-main__explore my-4 d-print-none\">\n<p>High intensity interval training (HIIT) may prevent cognitive decline<\/p>\n<\/div>\n<hr class=\"mb-4\" \/>\n<div class=\"d-inline-block text-medium my-4\">Provided by<br \/>\nThe Conversation<br \/>\n<a class=\"icon_open\" href=\"https:\/\/theconversation.com\" target=\"_blank\" rel=\"nofollow noopener\"><br \/>\n<\/a><\/div>\n<p class=\"article-main__note mt-4\">This article is republished from <a href=\"https:\/\/theconversation.com\" target=\"_blank\" rel=\"nofollow noopener\">The Conversation<\/a> under a Creative Commons license. Read the <a href=\"https:\/\/theconversation.com\/when-working-out-makes-you-sick-to-your-stomach-what-to-know-about-exercise-induced-nausea-149061\" target=\"_blank\" rel=\"nofollow noopener\">original article<\/a>.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/counter.theconversation.com\/content\/149061\/count.gif?distributor=republish-lightbox-advanced\" alt=\"The Conversation\" width=\"1\" height=\"1\" \/><\/p>\n<p><!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p><strong>Citation<\/strong>:<br \/>\nWhen working out makes you sick to your stomach: What to know about exercise-induced nausea (2020, December 30)<br \/>\nretrieved 30 December 2020<br \/>\nfrom https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2020-12-sick-stomach-exercise-induced-nausea.html<\/p>\n<p>This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\npart may be reproduced without the written permission. The content is provided for information purposes only.<\/p>\n<p><strong>Related article : <a href=\"https:\/\/www.garagegymreviews.com\/program-your-own-workouts\" target=\"_blank\" rel=\"noopener\">How To Program Your Own Home Workouts<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more Like this articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/science\/\" target=\"_blank\" rel=\"noopener\">Science category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/medicalxpress.com\/news\/2020-12-sick-stomach-exercise-induced-nausea.html\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;#What to know about exercise-induced nausea&#8220; You&#8217;re doing it! You&#8217;re working out, reaping all those benefits of exercise that have been drilled into your head. So you&#8217;re pedaling your heart out or running like you&#8217;re escaping a zombie horde. You&#8217;re feeling accomplished, on cloud nine, until \u2026 your stomach starts to churn. You may even&#8230;<\/p>\n","protected":false},"author":1,"featured_media":330702,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/images.unsplash.com\/photo-1556761175-5973dc0f32e7?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=MnwxfDB8MXxyYW5kb218MHx8V2hlbiB3b3JraW5nIG91dCBtYWtlcyB5b3Ugc2ljayB0byB5b3VyIHN0b21hY2g6IFdoYXQgdG8ga25vdyBhYm91dCBleGVyY2lzZS1pbmR1Y2VkIG5hdXNlYSwxMjQwLjY2ODUzNDk3NDEwNzZ8fHx8fHwxNjI5OTk1NTY3&ixlib=rb-1.2.1&q=80&utm_campaign=api-credit&utm_medium=referral&utm_source=unsplash_source&w=1080","fifu_image_alt":"#What to know about exercise-induced nausea","footnotes":""},"categories":[16],"tags":[],"class_list":["post-144114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/144114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=144114"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/144114\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/330702"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=144114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=144114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=144114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}