74 / WOMEN’S HEALTH JUNE 2019
HEARTBURN
Here’s where the phrase
“feel the burn” takes on a
whole new meaning, as one
cause of that uncomfort-
able experience is weight
lifting. The logic’s pretty
simple: Lifting (or, frankly,
any strenuous activity us-
ing your core) can increase
abdominal pressure, amp-
ing up force on your stom-
ach and allowing acid to
make a break for it. And
because contents canDIARRHEA
A .k.a. runner ’s trots, or that
urgent need to poop fre -
quently, in tandem with gas
or bloating and cramps.
Sound familiar? No need to
go red in the face—this GI
symptom plagues 20 to 50
percent of runners in any
given 10-K race, according
to studies. While the exact
cause is unknown, experts
believe the stress of long-
distance runs (usually any-
thing longer than six miles)
might bring it on in people
with underlying irritable
bowel syndrome or certain
food intolerances, says Dr.
Schnoll-Sussman. Other
common culprits: the jos-
tling of your bowels (thanks
to running’s up-and-down
motion), pre-race nerves,
dehydration, and hormone
fluctuations—especially in
pregnant runners—as you
push your body further.
YOUR FIX So, major ugh,
there aren’t many immedi-
ate ways to treat it besides
just going to the loo. (Pro
tip: Bring a few sheets of TP
for emergency situations if
you frequently get the runs
while...running). Preven-
tion, however, is possible.
Map out your route in ad-
vance to make sure you
pass pit stops. And as with
most GI-related distress,
note what you’re eating and
drinking. Limit foods (think
dair y) that up your odds of
diarrhea, as well as com-
mon offenders including
artificial sweeteners and
high-fiber snacks, advises
Dr. Schnoll-Sussman.
Running on Empty
To eat or not to eat before you sweat, that is the question. But the answer isn’t cut-and-dried, as it depends
on two personal factors: your workout and your body. If you follow a balanced diet and typically don’t have
low blood sugar, you should be good to try a fasted sweat sesh, says Dr. Nazareth. (The point: Moving sans
lots of food—a quick bite should be okay—might free you of GI issues because your tum won’t be busy di-
gesting.) Start with a lighter workout, since you’ll probably feel weaker than usual as your blood sugar inevi-
tably continues to drop. And note how you feel. Not dizzy? Not faint? Proceed! A must: staying hydrated.
move both ways through
the lower esophageal
sphincter—the valve be-
tween your stomach and
esophagus—it’s more likely
gastric stuff (yum!) will
travel up, says Dr. Green.YOUR FIX Avoid eating
two to three hours pre-
workout so your stomach
has enough time to empty.
Since high-fat foods take
the longest to digest, fol-lowed by high-protein eats,
pros recommend steering
clear of, say, steak even a
few hours prior. Instead,
opt for faster-digesting
foods like liquids or carbs.
If the burn is really bother-
ing you during your routine,
try less intense options
like stretching, or pop an
OTC antacid like Tums for
quick relief. Consult a doc
if you find you need to do
this often.Tu r n u p t h e
heat at the
gym, not in
your gut!