Why post-meal walk is important to manage diabetes better?
Post-meal high blood glucose in type 2 diabetics raises the risk for cardiovascular disease. And also, blood glucose fluctuation has been associated with mood swings, diminished brain function, and increases the risk of dementia. The effects of a bout of post-meal high blood glucose do not go away immediately even when blood glucose returns to normal. Each episode of high blood glucose can alter the way certain genes function, resulting in the production of harmful chemicals called free radicals, which cause inflammation and damages the linings of the blood vessels over a period of time and lead to the above-listed complications. And hence it is very important to make sure there are minimum fluctuations or a gradual rise and fall in blood sugar.
A brief walk after a meal causes a gradual rise and fall in blood sugar instead of sharp spikes which is critical for managing diabetes. Walking for 10- or 15-minutes post-meal is a good way to prevent that post-meal spike. When you use your muscle’s blood sugar is used for energy, your cells absorb sugar from the blood. Standing is better than sitting or lying down but walking even for few minutes is very crucial for managing diabetes. Research shows that walking for as little as 2 minutes post-meal can help with digestion and lower blood sugar levels. Blood sugar levels typically peak within 60 to 90 minutes after eating so the best time to walk is within this window of time.