THE Most people exercise to feel better, but others feel sick when doing physical activity, which can be quite uncomfortable, but there are scientific explanations for this phenomenon, according to Professor and Director of the Clinical Anatomy Learning Center at Lancaster University, Adam Taylor.
When we exercise, there is an increase in blood flow to the working muscles, namely the brain, lungs and heart. This increased blood flow is driven by the part of the nervous system that helps regulate all of our involuntary bodily responses (like heart rate, blood pressure, and digestion).
The body develops this increased flow by widening the arteries so that they can carry more blood, however, the nervous system simultaneously narrows the blood vessels that circulate in the gastrointestinal system (such as the stomach). During intense training, this can reach 80% of the vessels.
This is because the amount of blood in the body is limited and the increased need for oxygen in certain tissues can only be compensated by changing the amount of blood that goes to others. This means that the amount of blood circulating in the body can be reduced in areas that at any given time do not need as much oxygen.
So if a person has eaten and then exercised, the food stretches the stomach causing the release of acid and enzymes needed to digest the food, the stomach muscles also become more active during digestion, resulting in a greater need for oxygen. and blood flow to the stomach and other gastrointestinal tissues. The conflict in the body of different tissues, which simultaneously demand oxygen, can be one of the reasons why nausea occurs during or after a workout.
Additionally, the stomach and other abdominal organs can also become compressed during exercise, which can further contribute to the feeling of nausea.
When should you eat before exercising?
If you exercise immediately or within an hour of eating, you are more likely to experience nausea, regardless of exercise level or workout intensity.
It takes about two hours for solid foods to break down in the stomach and enter the small intestine, so if you’re feeling nauseous post-workout, you might want to wait at least two hours after a meal.
What you eat before each workout can also determine whether or not you feel nauseous. High fiber, fatty, or even high protein foods are all linked to an increased likelihood of post-workout nausea.
What to do to avoid feeling nauseous during a workout?
First, you can modify or reduce your usual type of training and gradually increase the intensity. You should also drink plenty of water before and after physical activity, as too much or too little can cause nausea for different reasons.
In terms of food, the ideal is to avoid two hours before the activity and to choose the right foods – such as quality carbohydrates (bananas or sweet potatoes), or proteins and unsaturated fats (such as nuts or other nuts). ). These foods will not only give your body energy, but they are not as difficult to digest as others.