Why diarrhea when jogging?
Despite eating healthy, runners are still at risk of diarrhea on the track due to chemical changes in the gut.
Mary Kate Keyes, nutrition director of health app MindFirst, says she herself has experienced digestive problems while running. "At that time, I even broke out in a sweat as I struggled with myself whether to pause the run to fix it right away or wait until I got home," Keyes said.
She thinks there are many reasons for running diarrhea. In it, she mentioned a theory that the root cause comes from the amount of blood focusing on the muscles, causing other organs in the body including the digestive system to be deprived of blood, which gradually causes blood loss. above phenomenon.
Runners wait for their turn to go to the restroom before the race. Photo: Getty
Meanwhile, as explained by nutritionist Anna Mapon, intense exercise will lead to chemical changes in the gut, which in turn lead to digestive problems. Specifically, the body now produces enzymes and cytokines, which can disturb the intestinal lining and allow toxins to enter the tissues. The results of a study by Clinical Science showed that endotoxins released into the bloodstream can activate the immune system and cause digestive problems. Besides, it is not excluded that the causes of living, eating and mental habits also greatly affect diarrhea while running.
"For me, psychology is very important. For example, when I feel anxious and stressed, my digestive tract is also extremely upset," Keyes said.
Experts recommend that, in order to limit encountering digestive problems, such as diarrhea when jogging, people should note a few ways to avoid them below.
Change your eating habits
A common rule applied by many runners is to avoid drinking fruit juices, foods high in fat, fiber or strange foods for about a day before running. Experts recommend that, before running, especially at long distances, runners should eat foods with high adhesion such as white rice, bananas. In addition, consider limiting the intake of milk, butter, cheese ... for a day or two before running, especially for those who have problems with lactose intolerance, because the protein in this food group needs more time to digest.
Stay away from stress
Anxiety in life, whether it's work, life, finance... can affect the digestive system during running. Nutritionist Anna Mapson emphasized, intense exercise can increase the amount of cortisol and adrenaline (anti-stress hormones) in the circulation for a short time, to the limit that will stimulate and cause diarrhea. .
A runner finishes at the VnExpress Marathon Ho Chi Minh City Midnight 2023. Photo: VM
Facilitating the growth of gut bacteria
Anna Mapson believes that gut bacteria are an important part of our digestive process. 'It helps us break down fiber, create a healthy colon and produce anti-inflammatory molecules called short-chain fatty acids. Any imbalance of gut bacteria can lead to increased digestive problems
In the long run, you can encourage healthy, beneficial bacteria through a high-fiber diet and increase variety by trying new foods. However, some people are sensitive to fiber and may benefit from a low-fermentable diet in preparation for a race.
Follow the daily menu
Keeping a menu and eating schedule together is a good habit to help identify foods that are not suitable for the gut. From there, runner can easily create a suitable menu for themselves.
"Remember that food usually stays in your digestive system around 36 hours, so it's unlikely that the cause of the diarrhea is the type of food you ate just before your run," says Mapson.
Avoid caffeinated beverages
According to the Verywellfit page , before running, runners should make sure to provide enough water for the body, maybe bring some sports drinks to replenish water and electrolytes needed, make up for the amount of water lost when pouring sweat or in case of diarrhea. Also, before running, runners should avoid caffeinated beverages such as tea and coffee, as they can increase intestinal contractions.
"You should maintain a habit of going to the bathroom and cleaning your bowels before you start running," says dietitian Keyes. She also gave advice, in case of diarrhea while running without finding the cause, can use Imodium to overcome. However, this expert recommends not to abuse the drug regularly because it can cause unwanted side effects later, such as constipation.