In a world that solves health problems through dietary supplements and “miracle” health pills, there is a simple alternative that lowers blood sugar and keeps you healthy. Instead of looking to medication, look out your doorstep and go for a 10-minute walk after each meal, especially after lunch. Many nutritionists and doctors have found that this simple exercise is one of the fastest and healthiest ways to take hold of your metabolic health. It lowers blood sugar levels after a meal because muscles require glucose for energy, taking it out of your system and putting it to good use. It also works faster than many supplements designed to control blood sugar. Keep reading to learn more below.
Eliminate Post-Lunch Slump
Walking after meals provides many other health benefits beyond lowering your blood sugar. Along with burning some of the glucose eaten during a meal, it helps flatten the blood sugar curve, which often causes the notorious “post-lunch slump” with fatigue, bloating, and drowsiness. Walking can help prompt digestion and circulation, providing a reboot to the body to power through the afternoon slump and resist cravings for sweets and fried foods.
Improve Your Mood
Plus, walking applies to your mental health, too. It improves your mood better than many magnesium or vitamin B supplements by increasing the oxygen flow to the brain, releasing endorphins, reducing cortisol levels, and boosting serotonin production through sunlight exposure. Plus, it doesn’t hurt that 10-minute intervals of walking after meals result in 30 minutes of burned calories per day, possibly even resulting in weight loss and reduced belly fat.
Scientific Proof
Scientific literature and health experts agree that walking lowers blood sugar and provides many of these health benefits. Healthline notes that light walking for even just 10 minutes after meals can be more effective than a single 30-minute walk at managing blood sugar levels. It also helps lower blood pressure and LDL cholesterol. As for your digestive system, walking helps kickstart the process, preventing bloating and indigestion and boosting metabolism and weight management.
Doctors quoted by NDTV have stated seven concrete benefits for post-meal walks, including lowering insulin spikes, improving digestion, reducing acid reflux, enhancing triglyceride profiles, and improving sleep quality.
Similarly, doctors quoted by NDTV outline seven concrete benefits of a post-meal walk, including lowering insulin spikes, improving digestion, reducing acid reflux, enhancing triglyceride profiles, and even improving sleep quality. The Hans India adds that such walks improve mental well-being by releasing endorphins and support heart health by improving circulation and reducing inflammation.
Improves Sleep Quality
Looking past blood sugar and digestive health, walking after meals also helps regulate circadian rhythms and improve sleep quality. For instance, walking after dinner helps align the body’s internal clock, turning into deeper and more restorative sleep while also boosting your mood through endorphins and serotonin. Plus, if you seem to suffer from seasonal depression, it might be worth taking those walks as a way to combat seasonal mood dips.
Final Thoughts
In conclusion, the consensus between various health sources is that 10 minutes of walking after every meal provides a wealth of benefits. Accessible and low-cost, walking can address common issues such as blood sugar control, digestion, appetite regulation, mood enhancement, cardiovascular health, weight management, and sleep improvement. For those who have busy lives or just want to improve their health, consider an after-meal walk that lowers blood sugar and keeps them healthy.