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Por que algumas pessoas sentem náusea e enjoo após fazerem exercícios físicos

Muita gente se exercita para se sentir melhor. Mas, enquanto alguns ficam em êxtase depois de um treino, infelizmente outros saem da academia com náusea.

Embora o mal-estar geralmente seja apenas temporário, ainda assim pode ser desconfortável.

Felizmente, há algumas boas explicações sobre por que isso pode estar acontecendo — então, se é este o seu caso, provavelmente não há motivo para se preocupar.

Quando nos exercitamos, há um aumento no fluxo sanguíneo para os músculos em atividade, cérebro, pulmões e coração.

Este aumento no fluxo sanguíneo é impulsionado pela parte simpática do sistema nervoso autônomo (que ajuda a regular todas as nossas respostas involuntárias do corpo, como frequência cardíaca, pressão arterial e digestão).

E faz isso dilatando as artérias para que possam transportar mais sangue para estes tecidos.

Mas o sistema nervoso simpático, que normalmente ativa nosso mecanismo de “luta ou fuga”, simultaneamente estreita os vasos sanguíneos que entram em nosso sistema gastrointestinal (como nosso estômago) durante um treino extenuante em até 80%.

E faz isso porque há uma quantidade limitada de sangue no corpo, e o aumento da demanda de oxigênio por alguns tecidos só pode ser atendido alterando a quantidade de sangue que vai para outros tecidos.

Isso significa que o fornecimento de sangue pode ser reduzido em áreas que não estão precisando de tanto oxigênio naquele momento. Este pode ser o caso se você comeu ou não recentemente.

Mas digamos que você comeu uma refeição antes de ir para a academia ou correr.

Quando comemos, a comida expande nosso estômago, resultando na liberação de ácidos e enzimas necessárias para digerir a comida.

Os músculos do estômago também se tornam mais ativos durante a digestão, levando a uma demanda maior de oxigênio e fluxo sanguíneo para o estômago e outros tecidos gastrointestinais.

Uma parte diferente do sistema nervoso autônomo faz com que o fluxo sanguíneo aumente para as estruturas gastrointestinais quando elas precisam estar ativas.

O significativo conflito de diferentes tecidos no corpo, todos exigindo oxigênio, pode ser uma das razões pelas quais a sensação de náusea aparece durante ou após uma sessão de exercício.

O corpo tem que adaptar o fluxo sanguíneo aos tecidos à medida que a demanda muda.

Então, quando nos exercitamos, o sangue precisa ir para os músculos, coração, pulmões e cérebro, o que significa que o fluxo sanguíneo é reduzido em tecidos menos ativos, como o trato gastrointestinal — mesmo que esteja digerindo nosso jantar.

Quando o fluxo sanguíneo é reduzido nesta área, ele aciona nossos nervos intestinais, o que posteriormente causa sensação de náusea.

Além disso, o estômago e outros órgãos abdominais também podem ser comprimidos durante o exercício, o que pode contribuir ainda mais para a sensação de enjoo.

Evidências sugerem que esportes de resistência podem fazer mal ao estômago

Isso é uma questão comum no agachamento, pois a frequência cardíaca e a demanda de oxigênio nos tecidos aumentam, de modo que o corpo atrai volumes maiores de ar para os pulmões.

Isso então faz com que o diafragma (sob as costelas) pressione com mais força os órgãos abdominais.

Outros músculos — como os da parede abdominal — também ajudam, apertando ainda mais os órgãos abdominais a cada respiração.

Isso pode resultar em enjoos significativos e até vômitos — mesmo com o estômago vazio.

Algumas evidências sugerem até que o exercício, particularmente corridas de longa distância e outros treinos de resistência, podem danificar o revestimento do estômago — provavelmente devido à diminuição do fluxo sanguíneo e do oxigênio disponível para o órgão.

Isso também causaria náuseas. E, em circunstâncias extremas, pode resultar no sangramento do revestimento do estômago, principalmente em atletas de resistência e longa distância.

Quando comer

Se você se exercitar imediatamente ou até uma hora depois de comer, é mais provável que sinta náusea — independentemente do nível de exercício ou da intensidade do treino.

Leva aproximadamente duas horas para que os alimentos sólidos sejam decompostos pelo estômago e entrem no intestino delgado; portanto, se você sente enjoo após o exercício, talvez seja melhor esperar pelo menos duas horas após uma refeição.

O que você ingere antes do treino também pode determinar se você sente náusea.

Suplementos de proteínas costumam ser digeridos mais devagar

Alimentos com alto teor de fibras, gordurosos e até ricos em proteínas estão todos ligados a uma maior probabilidade de náusea após a atividade física.

Os suplementos de proteínas, particularmente de soro de leite (o whey protein) ou shakes, também são digeridos mais lentamente. É provável que isso contribua para a náusea durante o exercício, pois o estômago tenta digeri-los.

Certas gorduras, sobretudo saturadas, podem induzir a náusea de maneira diferente — modelos animais mostram que irritam e danificam o revestimento do trato gastrointestinal, que ativa os nervos no revestimento do estômago que se ligam ao chamado centro do vômito (localizado no bulbo) no cérebro.

Consumir bebidas esportivas ou outras bebidas com alto teor de carboidratos (como sucos, energéticos e refrigerantes) também está ligado ao enjoo durante e após o exercício.

Pode ser porque essas bebidas são digeridas muito devagar e permanecem no estômago por mais tempo do que outras.

Se você costuma sentir náusea após a prática de atividade física, há algumas coisas que pode fazer. Primeiro, mude ou reduza seu treino habitual e aumente a intensidade lentamente.

Quanto mais longo o treino, mais sangue é retirado consistentemente do estômago.

Certifique-se de beber água suficiente antes e depois do exercício, uma vez que tanto pouca quanto muita água pode causar náusea por diferentes razões.

Em termos de alimentação, evite comer duas horas antes e escolha os alimentos certos — como carboidratos de alta qualidade (como banana ou batata-doce) e proteínas, além de gorduras insaturadas (como nozes).

Esses alimentos não apenas vão abastecer o corpo, como não vão ser tão difíceis de digerir quanto outros.

Fonte: BBC Brasil

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