Heartburn triggers: simple food swaps to stop the burn

Can Exercise help you combat acid reflux and heartburn?

Many people who suffer from heartburn and acid reflux will, at some point or another, been told that exercise and weight loss is a great way to combat the symptoms.

However, vigorous exercise can sometimes act as a heartburn trigger – so how can you relieve the heartburn symptoms without exacerbating them at the same time?

Rennie takes a look at the best tips to stop heartburn and acid reflux from kicking in while you exercise…

Why does exercise help alleviate heartburn and acid reflux

The benefits of exercise and weight loss are numerous and have been known for centuries.

However, one benefit that isn’t as widely known is how it can help stop symptoms of heartburn and acid reflux.

Losing weight and reducing your BMI helps your body to alleviate abdominal pressure, a major cause of reflux and heartburn, which is brought on by additional weight on the body

Exercise tips

Although there is no set exercise to prevent the causes of heartburn and acid reflux, one way to help ease the symptoms is to lose weight and keep your heart as healthy as possible. The key to gaining a trimmer body without over aggravating your stomach and heart is to engage in low impact training.

If you enjoy cardio, cycling or a gentle run can help to raise your heart rate and effectively burn fat but not jar your body too much.

It could also be beneficial to use a stationary bike or a running machine to additionally avoid the impact from the pavement or the wobble from a bike.

Walking is a much advised option too. A brisk walk after a meal can massively aid digestion and reduce the symptoms of heartburn or acid reflux from presenting later in the evening.

Similarly, social activities such as dancing or Pilates are good choices to stretch out and exercise if you want a gentler way to beat the burn. 

Grapes apples and flowers

common exercise mistakes

If you suffer from heartburn or acid reflux, it’s advised to avoid any exercise which requires you to lay flat or vigorously move around. These types of exercise can cause acid to rise up from the stomach and trigger heartburn. 

Another common mistake when exercising is not breathing properly. It can be a good idea to undertake some coaching to ensure you are breathing correctly while you exercise and to establish some techniques so you can use breathing to bypass heartburn symptoms.   

Drinking too much, too quickly will also have a negative impact on chronic acid reflux, although you should always drink enough to remain hydrated during exercise.

Additionally to this sports and energy drinks should also be avoided. The high sugar levels and added caffeine can worsen heartburn and cause acid reflux to occur.

However, if the symptoms do persist, then taking Rennie* can help alleviate the symptoms of indigestion and heartburn, so you can continue exercising.

  • Breakfasts on the go: simple and healthy recipes and ideas
  • Is there a difference between acid reflux and indigestion?
  • Tips to combat stress
  • Heartburn triggers
Three healthy breakfast juices made with fruit and vegetables

Breakfasts on the go: simple and healthy recipes and ideas

Breakfast is widely regarded as the most important meal of the day - but many of us skip it because we'd rather push the snooze button and have an extra five minutes in bed.

However, just because your morning routine is more rushed than relaxed, doesn’t mean you can’t have a healthy breakfast.

Rennie Peppermint takes a look at the best breakfasts you can prepare in a flash and grab as you run out the door to catch your bus…

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Woman holding painful chest in reaction heartburn

Is there a difference between acid reflux and indigestion?

Quite often, the terms acid reflux and indigestion are used interchangeably without fully understanding the differences between the two.

There are in fact a number of differences between the two as indigestion is not, as many believe, just a milder form of acid reflux.

Rennie have taken the time to look into the two issues, and have put together this guide to allow you to understand the differences for yourself.

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Young couple walking together in the sun

Tips to combat stress

Stress can be a major contributor to heartburn or indigestion – which is all the more reason to adopt healthy ways of dealing with stress.

Thankfully, finding new ways to cope and relax doesn’t have to involve spending large amounts of time or money, there are plenty of things you can start doing today to relieve the stress in your life.

Rennie takes a look at some of the best things you can do to ease the tension…

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Chillie spice, powder and dried chillies on table

Heartburn triggers

Heartburn is an extremely uncomfortable experience that affects thousands of people across Ireland on a daily basis.

Also known as acid reflux, heartburn is a burning sensation in the chest that occurs as a result of stomach acid rising up into the oesophagus.

Heartburn symptoms can also range from burning in the chest to a sour acidic taste in the back of throat and is often triggered by foods many of us eat on a daily basis.

Read more