Table of contents:
- What causes nausea after exercise?
- 1. Food is not digested properly before exercise
- 2. Low blood sugar levels
- 3. High intensity exercise
- 4. The digestive system does not get enough blood supply
- What to do if you feel nauseous after exercise?
Exercise that is done properly and properly will provide a myriad of benefits for the body and mind. However, some people who do not adhere to exercise rules feel nauseous after exercise and do not get optimal results. Actually, what causes nausea to occur? Continue to listen to the following explanation to find out the answer.
What causes nausea after exercise?
1. Food is not digested properly before exercise
According to Joel Seedman, Ph.D., an athletic performance specialist and owner Advanced Human Performance in the United States states that one of the triggers for nausea after exercise is excess food and fluids in the stomach before exercise, which the digestive system cannot digest optimally. This can be caused because the blood circulation in the digestive tract is not working properly.
To anticipate this, you are advised to give a break between mealtime and starting time of exercise of about 30 minutes to 3 hours. In addition, try to minimize consumption of high fat foods before starting intense exercise.
Although fat is believed to make you full longer, it takes a long time to digest these foods. Instead, you can focus your consumption on foods that contain protein and carbohydrate sources to fuel the body.
In addition, a study in exercise participants on an empty stomach showed that nausea was more likely if the stomach did not eat anything before exercising.
2. Low blood sugar levels
Low blood sugar, in medical language is called hypoglycemia, is a condition when a person has blood sugar levels that are below the normal level of 70 mg / dL. In fact, sugar is needed by the body's organs when exercising to strengthen muscles.
Exercising intensely and for a long time can lower blood sugar levels in the body. As a result, you may experience trembling, fatigue, and blurred vision while exercising. The key is to increase the consumption of protein and carbohydrates to regulate blood sugar levels.
3. High intensity exercise
The body's ability to be able to do various types of sports is not the same. We recommend that if you are not used to it, do not force your body to do high intensity exercise. The reason is, the harder your muscles work, the more oxygen you need.
However, when your body doesn't get enough oxygen to use during high-intensity exercise, your body will start producing metabolic wastes such as ions, carbon dioxide, and lactic acid. This can also lead to a feeling of fatigue and burning in the muscles of the body.
In essence, feeling nauseous after exercise, is a sign that the intensity of your exercise is too much. If you experience this often, try to reduce the intensity of your exercise little by little.
4. The digestive system does not get enough blood supply
Be vigilant if you do sports with too high an intensity. The reason is, more blood will be distributed into the muscles to supply oxygen and nutrients. As a result, not too much blood is circulated to the stomach and intestines and will trigger nausea.
If this happens to you a lot, it's a good idea to focus on high-intensity exercise in only one specific area of the body. For example, when you do strenuous exercise that prioritizes your upper body (upper body), it should be more relaxed on the lower part of the body. This is expected to balance blood flow throughout the body.
What to do if you feel nauseous after exercise?
Don't worry, there are several recommended ways you can do to reduce the sensation of nausea after exercising, including:
- If you often experience this after finishing exercise, you should reduce the intensity of your exercise slowly.
- Stopping exercise suddenly can trigger the urge to feel nauseous. Instead, don't stop exercising immediately, but start walking slowly at a slower pace until you feel comfortable stopping completely.
- Try to lie down with your feet higher than your stomach. Its function is to help direct blood back to the heart and digestive system.
- Consume adequate fluids during exercise. The reason is that fluids can speed up the digestion of carbohydrates, which in turn will empty the stomach to help relieve nausea symptoms.
Now, if nausea after exercise occurs in an abnormal frequency, you should immediately consult this problem with your doctor to get a diagnosis and treatment that is right for your health condition.
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