Exercising on an empty stomach in the morning may seem like a healthy lifestyle at first glance, especially for those looking to lose weight or stay in shape, and it is even considered a "high-efficiency fat burner" trick. However, many people don't know that there are some potential risks hidden behind this seemingly healthy habit, and it may even plant an "invisible bomb" for the body.

In medicine, these risks involve blood sugar regulation, cardiovascular system, gastrointestinal function, and the immune system. If you often exercise on an empty stomach in the morning, you may face the following four "problems".

First of all, exercising on an empty stomach can cause problems with low blood sugar. Hypoglycemia is when the concentration of glucose in the blood is lower than the normal range, and once it is low to a certain level, it can trigger a series of symptoms.

In the morning on an empty stomach, the body's glycogen stores have been reduced after a whole night of energy consumption, and if you do high-intensity exercise at this time, the energy demand in the body will further increase, and the blood sugar level will drop rapidly. Manifestations of hypoglycemia include dizziness, palpitation, fatigue, cold sweats, and in severe cases, fainting or impaired consciousness.

Especially for some people with poor blood sugar regulation, such as diabetics or people with high insulin sensitivity, fasting exercise is tantamount to "adding fuel to the fire".

Medically, hypoglycemia can also induce arrhythmias and even increase the risk of heart attack. Second, long-term fasting exercise can take a toll on the heart and blood vessels.

In fasting, the body prioritizes the breakdown of fats and proteins in order to maintain the energy needed for exercise, and this metabolism leads to an increase in the level of free fatty acids in the blood. High concentrations of free fatty acids may be harmless to the heart in the short term, but if this state is maintained for a long time, fatty acid oxidation products can cause oxidative stress damage to myocardial cells and increase the risk of myocardial fibrosis.

In addition, when exercising on an empty stomach, due to the lack of sufficient energy reserves in the body, the heart will be forced to beat faster to maintain the blood supply to the whole body, and this "overload" operation will virtually accelerate the aging process of the heart, and even induce some heart diseases.

Third, the gastrointestinal tract may also be affected by fasting exercise. After a long period of fasting, gastric acid has been secreted for a certain amount, but due to the lack of food neutralization, the gastrointestinal tract is in a state of "bare".

If you exercise vigorously at this time, the gastrointestinal tract will be shaken, which can easily cause acid reflux and may even lead to damage to the gastric mucosa. In the long term, it may develop into stomach ulcers or gastroesophageal reflux disease. In addition, fasting exercise may also cause abnormal bowel movements, manifested by abdominal pain, nausea, and even diarrhea.

Especially for people with gastrointestinal problems, such as gastritis or irritable bowel syndrome, the harm of fasting exercise is more significant. Fourth, fasting exercise may also have adverse effects on the immune system.

Medical studies have shown that high-intensity exercise on an empty stomach can lead to significantly higher levels of stress hormones such as cortisol, which can inhibit the function of immune cells and make the body more susceptible to viruses and bacteria.

In the long term, the overall defense capacity of the immune system will decrease, and the incidence of diseases such as colds and inflammation will also increase. More severely, immunosuppression can also lead to exacerbations of chronic diseases, such as rheumatoid arthritis or systemic lupus erythematosus. These "faults" are not alarmist, but scientific conclusions based on a large number of medical studies.

For example, in a study on hypoglycemia, scientists found that the incidence of hypoglycemia was significantly higher in fasting exercisers than in non-fasting exercisers.

Another study on the effects of fatty acids on the heart showed that long-term high levels of free fatty acids were associated with the development of heart disease.

In addition, studies on the gastrointestinal tract and immune system have also shown that high-intensity exercise on an empty stomach can exacerbate gastric mucosal damage and suppression of immune function. More importantly, these "problems" do not exist alone, but may interact with each other to form a "chain reaction".

For example, hypoglycemia can lead to arrhythmias, which in turn can increase the burden on the cardiovascular system. Gastrointestinal problems can trigger immune system disorders, which in turn may further affect metabolic functions throughout the body.

This mechanism of "pulling a hair and moving the whole body" is precisely the biggest hidden danger of fasting exercise. So, why do many people think that exercising on an empty stomach is healthy? This is actually a misunderstanding.

What's more, over-reliance on fat for energy can deplete muscle, leading to a decrease in basal metabolic rate, which is not conducive to long-term weight management.

From a medical point of view, morning exercise is certainly a healthy lifestyle, but the premise is that it is scientific and reasonable. It is recommended to properly supplement with some easily digestible carbohydrates before exercising.

For example, a slice of whole-wheat bread or a banana can provide enough energy for the body to avoid hypoglycemia. At the same time, the intensity of exercise should also be moderate, not too strenuous . If you are a person with underlying medical conditions, such as diabetes, high blood pressure or gastrointestinal diseases, it is important to consult your doctor for advice before exercising to develop an exercise plan that is suitable for you.

All in all, morning exercise on an empty stomach isn't completely undesirable, but it's not a one-size-fits-all formula for everyone. On the road to health, we need to look at every lifestyle with a scientific attitude, rather than blindly following the trend.

Health is a long-term accumulation process, and only on the basis of fully understanding the needs of the body can you find a lifestyle that suits you.

Proofread by Zhuang Wu