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Penyebab Perut Kembung Setelah Olahraga dan Cara Mengatasinya

Penyebab Perut Kembung Setelah Olahraga dan Cara Mengatasinya
Ilustrasi olahraga. Credit: Freepik

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Olahraga umumnya membuat Anda merasa bugar, energik, dan bersemangat. Namun pada beberapa orang, olahraga bisa menyebabkan perut kembung. Apa penyebab perut kembung setelah olahraga dan bagaimana cara mengatasinya? Simak penjelasannya dalam artikel berikut.

 

Penyebab Perut Kembung setelah Olahraga

Perut kembung setelah olahraga adalah hal yang normal dan bukan merupakan masalah kesehatan serius. Kembung adalah kondisi dimana perut terasa penuh dan bergas, kencang, serta membesar. Perut kembung disebabkan oleh menumpuknya gas atau perut penuh oleh makanan.

Kembung setelah olahraga dapat disebabkan oleh banyak hal, di antaranya:

Dehidrasi

Kekurangan cairan dapat menyebabkan perut kembung. Ketika Anda tidak memiliki cukup cairan dalam tubuh, lambung akan menahan air untuk mencegah dehidrasi sehingga perut akan terlihat mengembung. 

Overhidrasi

Selain dehidrasi, minum terlalu banyak air juga bisa menyebabkan kembung. Hidrasi saat olahraga memang penting, namun overhidrasi juga dapat menyebabkan perut kembung. Minum banyak air dengan cepat dapat menyebabkan hiponatremia, yaitu kondisi dimana kadar natrium terlalu rendah. Rendahnya kadar natrium akan menyebabkan sel-sel menahan air dan akibatnya perut terasa kembung.

Baca Juga: Ini Penyebab Anda Selalu Kembung Setelah Makan

Makanan yang dikonsumsi

Makanan yang Anda konsumsi sebelum olahraga juga dapat memicu kembung. Makanan tinggi serat, protein, atau lemak lebih lama dicerna perut, akibatnya tubuh lebih sulit mengalirkan darah ke otot yang sedang berolahraga. Pencernaan akan melambat, mikroba di saluran pencernaan akan bereaksi dengan melepaskan sejumlah gas sehingga menyebabkan kembung. 

Cuaca

Olahraga di lingkungan yang hangat atau pengap menyebabkan pembuluh darah melebar sehingga cairan berkumpul di ruang antara jaringan. Akibatnya Anda merasakan perut bengkak atau kembung. Untuk mengatasinya, Anda bisa berolahraga di ruangan ber-AC atau di tempat yang teduh. 

Banyak menelan udara

Gerakan olahraga meningkatkan laju pernapasan. Anda mungkin tidak menyadari bahwa Anda banyak menelan atau menghirup udara saat olahraga. Alih-alih masuk ke paru-paru, udara justru masuk ke sistem pencernaan sehingga menyebabkan kembung.  

Respons stres tubuh

Kembung dapat terjadi setelah Anda berolahraga intens. Latihan intens dapat memicu respons tubuh untuk fight or flight yang membuat sistem pencernaan melambat dan menyebabkan kembung. Jika Anda baru mulai berolahraga intens, Anda juga dapat mengalami peningkatan kadar kortisol yang menyebabkan peningkatan tekanan darah dan retensi cairan.

Baca Juga: Makanan dan Minuman Pereda Perut Kembung

 

Cara Mengatasi Kembung Setelah Olahraga

Kembung setelah olahraga akan mereda dengan sendirinya sehingga tidak memerlukan pengobatan khusus. Jika Anda merasa tidak nyaman dengan rasa kembung setelah olahraga, Anda bisa mencoba cara meredakan kembung berikut ini:

  • Makan protein dan karbohidrat. Mengonsumsi protein dan karbohidrat setelah olahraga bukan hanya bermanfaat untuk mengembalikan energi yang hilang dan mendukung pembentukan otot, namun juga membantu meredakan kembung. Makanan yang dianjurkan antara lain pasta, telur, dan yoghurt 
  • Perbanyak minum. Selama olahraga, tubuh mengeluarkan keringat sehingga Anda kehilangan natrium dan elektrolit yang dapat memicu kembung. Memperbanyak minum air putih dapat membantu pemulihan dan mengembalikan keseimbangan cairan tubuh. 
  • Pijat perut. Memijat perut dengan perlahan dapat membantu melancarkan aliran gas dalam sistem pencernaan. Pijat perut dengan gerakan memutar dari kanan ke kiri, ulangi hingga tekanan perut mereda. 
  • Mandi air hangat. Mandi air hangat dapat meredakan sakit perut, meredakan tingkat stres, dan membuat saluran pencernaan berfungsi lebih efektif sehingga membantu mengurangi kembung.

 

Kembung setelah olahraga merupakan hal yang banyak terjadi di masyarakat dan tidak bersifat serius. Bila Anda memiliki pertanyaan seputar kesehatan, Anda bisa berkonsultasi ke dokter atau manfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh melalui App Store atau Play Store. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Jumat, 25 Oktober 2024 | 15:16
Tags : olahraga perut kembung Kembung nyeri perut

Alpert, B. (2024). Why You Get Bloated After Working Out, and What to Do About It. Available from: https://www.byrdie.com/bloating-after-workout-5105240

Zapata, K. (2021). Bloated After Your Workout? Here’s What Might Be Causing It. Available from: https://www.healthline.com/health/fitness/bloated-after-workout

Lauriello, S. (2024). Bloated After Working Out: 3 Causes. Available from: https://www.health.com/fitness/bloated-after-workout

Berry, J. (2024). Eighteen ways to reduce bloating. Available form: https://www.medicalnewstoday.com/articles/322525

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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