How to relieve nausea after running

Life lies in movement, and exercise is the basic condition for maintaining a healthy life. Running is recognized as the most beneficial aerobic exercise for human health and weight loss. But running is not suitable for everyone. Some people may feel some discomfort in their bodies due to excessive exercise, incorrect running posture, or lack of attention to exercise methods. For example, if you feel like vomiting after dancing, what is going on? How can we alleviate it effectively?

1. Lack of exercise

For people who rarely exercise or rarely exercise in normal times, if they do an intense running exercise, their organs will not be able to adapt to such sudden exercise, and they will experience insufficient oxygen supply to the body, resulting in nausea, vomiting and other uncomfortable symptoms.

2. Insufficient warm-up exercises

If you don't do sufficient warm-up exercises before running, and your body parts and breathing are not adjusted to the exercise state, you are likely to experience chest tightness, dizziness, nausea and vomiting while running.

3. Excessive exercise

Exercising too much can easily cause the body to suffer from hypoxia during running, and most of the blood during exercise is supplied to the musculoskeletal system, so the energy supplied to other system organs will naturally be reduced, including the digestive system. However, the food in the stomach lacks the energy to break it down and absorb it. When the amount of exercise is large and prolonged, this part of food will be regarded as a burden and will be vomited out by stimulating the stomach nerves.

4. Insufficient body heat

Exercising when hungry or in an overly cold or hot environment can easily lead to insufficient heat supply in the body, causing a drop in blood sugar levels, leading to exercise-induced hypoglycemia, and causing symptoms such as nausea, vomiting, and dizziness. For example, dizziness and nausea may occur easily after a morning run, which may be caused by running on an empty stomach. Therefore, you can drink a glass of honey water or eat a banana to replenish energy before a morning run.

5. Cold air stimulation

When running in cold weather, if you breathe with your mouth open, you will easily inhale cold air into your stomach, which will greatly irritate your stomach and intestines. When the stomach and intestines are exposed to the cold, they will spasm and cause gastric juice to reflux, resulting in nausea and vomiting.

6. Rest immediately after running

If you stop to rest immediately after running, a large amount of venous blood in the limbs will accumulate in the veins, causing temporary cerebral ischemia and uncomfortable symptoms such as dizziness, nausea, and vomiting.

7. Suffering from diseases such as high blood pressure

People who suffer from diseases such as hypertension, cervical spondylosis, anemia, chronic rhinitis, etc. may also experience symptoms such as nausea, vomiting, and dizziness while running.

8 What to do if you feel nauseous after running

Do a good warm-up

Before running, do a good job of warming up, which can largely avoid nausea and vomiting caused by running. Before running, move your muscles and joints, such as raising your legs high, stretching your legs, and circle your joints, for about 5-10 minutes, until your body sweats slightly.

Elevate your limbs to relieve oxygen deprivation

Nausea and vomiting after running may be caused by lack of oxygen and blood supply to the brain. After running, stretch or walk first. After resting for a while, raising your limbs or doing a handstand can help blood flow back to the heart from the lower limbs and help relieve nausea and discomfort.

Gradual exercise

When running, do not increase the amount of exercise suddenly to avoid nausea, dizziness, etc. due to the sudden increase in exercise that may cause the body organs to be unable to adapt. You can start with low-intensity running exercises and gradually adjust the amount and intensity of exercise.

Try to breathe through your nose while running

When you breathe through your mouth while running, you may easily inhale a large amount of cold air due to opening your mouth wide. This will cause the cold air to enter your stomach and irritate it, leading to stomach cramps, nausea, vomiting, etc. So if you want to avoid this phenomenon, try to breathe through your nose while running. If you really can't breathe, you can press your tongue against your upper teeth to let the air flow through both sides of your tongue.