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What Exercise-Induced Nausea Is Telling You And How You Can Prevent It

By November 26, 2019 No Comments

Gastronomical complaints are common among athletes who spend a lot of time training and participating in marathons, triathlons, and other high endurance sports. So if you felt nauseous during your last workout, then worry not! It’s far more common than you think. So why do we feel nauseous during intense physical training? 

Here are a few reasons you may be feeling uneasy during an intense workout:

  1. You are overhydrated or have consumed too much liquid before or during your workout. This affects the sodium, which can drop really low and overloads the kidney, which then makes it difficult to excrete the water load.
  2. A high-intensity workout can reduce the blood flow to the stomach as it focuses on supplying blood to critical organs such as the lungs, heart and brain. 
  3. Physiological discomforts like IBS or Irritable Bowel Syndrome can cause discomfort during an intense workout.
  4. When you skip a warm-up and escalate to an intense workout from a state of complete rest, or stop an intense run abruptly instead of gradually. 
  5. Other factors like the climate, type of exercise, duration, and intensity can play an important role as well. 

Once you know what is causing the discomfort, it is easy to find a cure or prevention. Here are a few ways it can be tackled:

Stop to take a breath

If you are feeling queazy due to an intense workout, decrease the intensity gradually and follow it up with some slow and deep breathing exercises.

Gradually increase the intensity

Always start your workout with a warm-up! Apart from increasing your heart rate steadily, Warm-ups can do a lot more. Start with easy exercise and then gradually ease into more intense workouts.

Avoid the heat

It’s important to workout in a temperature-controlled environment, especially when the weather is too hot. Exercising in a sweltering environment can not only make you feel nauseous but light-headed, dizzy and give you a bad headache also. Working out in a hot environment can lower your body’s ability to regulate body temperature and feeling nauseous is your body’s way of warning you from a heat stroke. 

Time your food and water intake

Working out soon after a meal or a heavy snack or even after consuming too much liquid can interrupt digestion and make you feel very queasy. Eat a small meal 2-3 hours before an exercise which is high in proteins, carbohydrates, and fibers. These digest faster and gives you more energy for a workout. On the other extreme, exercising on an empty stomach can make you feel nauseous due to low blood sugar. 

Drink a cup of ginger tea

This spicy root is primarily known for its ability to alleviate nausea or ease the symptoms of an upset stomach. The pungent taste may not make it easy to chew on directly but it can be consumed in the form of tea. To consume it as a tea, grate an inch of ginger in a cup of water and heat it till it comes to a boil. Strain the liquid and add a spoon of honey or a squeeze of lime to improve the taste. 

 

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