How is nausea and vomiting after exercise? How to relieve nausea and vomiting after exercise?

Many people often have some adverse reactions after exercise. For example, some people are short-lived, and some people are sick and vomiting. Many of them don't know how to relieve nausea and vomiting. So what about nausea and vomiting after exercise? How to relieve nausea and vomiting after exercise? What should I do if I feel sick and want to vomit after exercise?

1. What should I do if I feel sick after exercise?

(1) contains mints.

If you feel sick and uncomfortable during exercise, containing mint will stabilize gastrointestinal function.

(2) Don't rest immediately.

After strenuous exercise, don't rest as soon as it is over, so as to avoid nausea and vomiting in the brain due to insufficient blood supply and hypoxia. After strenuous exercise, you should take a proper walk and take a deep breath to relieve muscle fatigue.

(3) properly replenish water

If you want to avoid gastrointestinal discomfort during running, you should pay attention to replenish enough water to your body. Pay special attention to drinking water before morning exercise. When drinking water, it is generally best to drink a cup of cold boiled water of about 250CC, and the water temperature is about 15℃. Drink water slowly to avoid abdominal distension. After drinking, you can take part in morning exercises in 10 minutes.

(4) Reduce the difficulty of exercise.

If it is caused by excessive exercise, to reduce the difficulty of exercise, run slowly at first, and then speed up according to your body's adaptation. At the same time, paying attention to adequate warm-up can reduce the discomfort during exercise.

(5) Inverted relief

Nausea and discomfort after exercise may be caused by brain hypoxia and insufficient blood gas supply. It is suggested to walk, rest for a while, and then do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart and relieve nausea and discomfort.

(6) Step by step exercise

If people who often don't exercise suddenly join the ranks of exercise and fitness, it is recommended not to rush for success, so as to avoid a sudden increase in physical exercise, leading to nausea, dizziness and other discomfort. It is suggested to start with low-difficulty training and gradually improve the intensity and time according to the physical condition.

(7) Breathe through the nose during exercise.

Breathe with your mouth wide open during exercise. When air enters the stomach, it is easy to stimulate the stomach, leading to stomach cramps, which in turn leads to nausea and vomiting. So in order to avoid this phenomenon, breathing through the nose is the best way. When breathing is insufficient, you can press your tongue against the upper jaw to let the air ease from both sides of your tongue.

(8) Pay attention to diet before exercise.

You can eat some food to replenish energy 2 hours before exercise, but remember not to exercise immediately after eating, which will also lead to nausea, because most of the body's energy is used to participate in exercise, and the peristalsis and digestion of the stomach will slow down or even stop. If there are a lot of food residues in the stomach, it is easy to make people feel vomiting; Therefore, it is the best practice to exercise for 2 hours after meals. Don't eat too greasy food after strenuous exercise, which will cause the burden of gastrointestinal digestion.

Tips: Usually pay more attention to nourishing the stomach, eat more foods that nourish the stomach, such as porridge, soup, noodles, etc., and eat less spicy and cold foods. If there are still bad symptoms according to the judgment, it is recommended to go to the hospital for examination and prescribe the right medicine.

2. Causes of nausea and vomiting after exercise

Lack of exercise

People who don't exercise often do physical exercise occasionally, and are prone to symptoms such as pallor, asthma, nausea and vomiting. This is because the body organs can't adapt to this occasional strenuous exercise, and the oxygen supply is insufficient, which leads to physical discomfort.

(2) excessive exercise.

When the amount of exercise is large, the brain will automatically allocate energy and resources to the exercise system and muscles, and slow down or stop the system unrelated to exercise. The digestive system is one of them. Food in the stomach lacks energy to decompose and absorb. When the amount of exercise is large and lasts for a long time, this part of food will be regarded as a burden, and then it will vomit by stimulating the gastric nerve.

(3) insufficient heat in the body

Exercise in an environment where the temperature is too high or too low, or exercise in a hungry state, will lead to insufficient heat supply, and discomfort symptoms such as nausea, vomiting and dizziness will often appear after exercise.

(4) gastrointestinal stimulation.

Running in cold weather, cold air is easily sucked into the stomach, which is more irritating to the stomach. A person's stomach will twitch after catching cold, which will make the gastric juice upwell and cause nausea and vomiting. It is recommended not to breathe through the mouth, but through the nose.

(5) Have a rest after exercise

As soon as strenuous exercise is over, many people stop to have a rest. A large amount of venous blood in limbs will accumulate in veins, the heart will be ischemic, and the brain will have symptoms such as dizziness, nausea, vomiting and shock due to insufficient blood supply and hypoxia.

(6) caused by diseases such as hypoglycemia.

Hypoglycemia during morning running may also cause dizziness and nausea. It is recommended to eat a banana or a cup of honey water to replenish energy before running in the morning.

In addition, people suffering from anemia, hypertension, chronic rhinitis and other diseases often have symptoms such as dizziness and nausea when exercising excessively.

3. Discomfort symptoms after exercise

(1) Dizziness

If you don't do rotation, but you have a short or persistent dizziness, then we should not only stop exercising, but also pay attention to the reasons. Bian Xiao used to run long distances. Some people run long distances because their heels land first, which is easy to cause dizziness. In addition, if you exercise in the gym, dizziness may be caused by poor indoor air quality. Don't exercise reluctantly.

(2) Headache

Whether it is outdoor exercise or indoor exercise, it usually does not cause headache symptoms. If you have a headache during exercise, you should stop exercising immediately, and then observe the reaction after stopping exercising. If the pain symptoms are not relieved, or if you have headache symptoms as soon as you exercise, you should go to the hospital for neurological and cardiovascular and cerebrovascular examinations.

(3) Asthma

It is normal to have asthma during strenuous exercise, but it is abnormal if you have asthma symptoms during light exercise. At this time, you should stop exercising and go to the hospital for a breath check.

(4) Thirst

It is normal to be thirsty because of sweating a lot after fitness. If you have enough water, feel thirsty and urinate frequently, you should check your pancreas.

(5) Hunger

Exercise increases the peristalsis of the stomach, and exercise also requires a lot of nutrition, so it is normal to increase appetite. However, if you have a long-term appetite, you should pay attention to it and see if there is any problem with pancreatic secretion.

(6) anorexia

Just after exercise, especially after a lot of exercise, it is normal not to want to eat. But if you don't want to eat for a long time, you should carefully check your digestive system.

(7) Fatigue

Physical weakness after exercise indicates that the amount of exercise is too large, and the intensity or time of exercise should be reduced immediately. If you still feel tired after adjustment, you should go to the hospital for a physical examination, focusing on the liver and circulatory system.

(8) Joint pain

It is normal to start exercising at first, or to stop exercising for a while before exercising, or to increase the amount of exercise and change the sports items, which may cause physical discomfort and even physical pain. If the pain occurs at or near the joint and the movement is blocked, this cannot be ignored, and the joint must be checked.

4. Dietary taboos after exercise

1, cold dishes

After fitness, unprocessed raw and cold vegetables are not suitable. Carrots, celery, peppers and broccoli may be healthy low-fat foods, but they are not suitable for eating after exercise because these foods are not enough to supplement energy to maintain a healthy metabolic rate. But if you must eat vegetables, you can add sauces such as yogurt, nut butter or hummus to make salad, but you can't use cream.

2, high-fat fast food

Potato chips, French fries, hamburgers, hot dogs and cornflakes may fill your hungry stomach quickly, but eating them after fitness is equivalent to wasting the previous exercise effect. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be supplemented after exercise is glycogen, not increasing the fat stored in the body.

3. Salty snacks

Snacks with excessive salt, such as potato chips or pretzels, will reduce the body's potassium content, leading to slower recovery. Potassium, a mineral, plays an important role in cell activities, which is more important than sodium in salt. Because of exercise and sweating, the body loses a lot of electrolytes, so it is not advisable to take too much potassium because of eating foods with too much salt.

4.bacon barbecue

It's okay to eat barbecue in moderation, but it's only suitable for breakfast and reserve calories for the next day's activities. Not suitable after exercise. Because barbecue is not easy to digest, it will hinder the metabolism after exercise. Therefore, eggs and other foods should be the first choice to supplement protein.

5. Pizza

Pizza contains too much oil, especially sausages and other fillings, so it is not suitable for eating after exercise. Eating a small piece can offset an exercise. If you have to eat pasta, you can choose whole wheat bread, cheese and so on.