Exercise has a variety of benefits to support a healthy and fit body. However sometimesthere are things that can disturb you while you areexercise, for example experiencing nausea after exercise. If you've ever experienced yUK,find out how to prevent nausea after exercise broughtthis.
Nausea after exercise is usually experienced by someone who does high-intensity exercise and cardio, such as running too far and too fast. Nausea during exercise can be experienced by anyone, whether beginners, people who are used to doing sports, or even athletes.
Causes and Ways to Overcome Nausea After Exercise
Nausea after exercise can be caused by decreased blood flow to the digestive organs. Lack of blood flow to the digestive system can make the stomach feel uncomfortable, causing you to experience nausea.
This happens because during exercise, more blood enters the muscles of the body than into the digestive system. In addition, nausea after exercise can also be caused by dehydration and the weather is too hot.
The first thing you can do if you experience nausea after exercise is to drink water or electrolyte drinks slowly to deal with dehydration, which you may be experiencing. If possible, you can also rest in a cool place first for some time.
After the nausea is gone, don't immediately force yourself to start exercising again. If the nausea does not go away after some time, you should immediately consult a doctor.
How to prevent nausea after exercise
You can prevent nausea during exercise in several ways, such as:
1. Pay attention to the food you eat
One way to prevent nausea after exercise is to pay attention to the food consumed before exercise. It is better to avoid consuming foods that contain saturated fat, such as fried foods and vegetables junk food.
Instead, you can eat foods that are rich in good fats, protein, and carbohydrates. Some examples of good foods to eat when you want to exercise are bananas, avocados, and whole wheat bread.
However, make sure you stop eating or drinking at least 1-3 hours before exercising to prevent nausea.
2. Enoughdrink water
Dehydration can be one of the causes of nausea after exercise. Therefore, it is important for you to meet your fluid needs by drinking enough water, at least one hour before exercising. However, do not get too much because it can trigger nausea.
In addition, don't forget to drink 200 ml of water every 10-20 minutes during exercise.
3. Warm up and cool down
Besides being useful for preventing accidents during exercise, warming up and cooling down is also useful for preventing nausea after exercise.
Similar to muscles and joints, the organs of the body are also easily 'shocked' if they experience a movement that occurs suddenly. This can then trigger nausea. So, it's important to always warm up and cool down, before and after exercise.
4. Avoid exercising excessively
Exercise is good for body health. But if done excessively, exercise can actually cause you to feel nauseous and increase the risk of injury.
If you're not used to exercising, first do it slowly and in a short time, then increase the time and intensity of the movement once your body gets used to it.
Nausea during exercise that only happens occasionally is actually normal. However, if nausea during exercise occurs frequently, accompanied by symptoms of fever, stomach cramps, chest pain, and brown urine, you should immediately consult a doctor.