Researchers found that 15 minutes of easy-to-moderate exercise after every meal curbed risky blood sugar spikes all day. A study publish found that three short walks each day after meals were as effective at reducing blood sugar over 24 hours as a single 45-minute walk at the same moderate pace. Even better, taking an evening constitutional was found to be much more effective at lowering blood sugar following supper. The evening meal, often the largest of the day, can significantly raise 24-hour glucose levels. An estimated 79 million Americans have pre-diabetes, according to the National Diabetes Education Program run by the National Institutes of Health, but many people have no idea they are at risk. According to DiPietro, older people may be particularly susceptible to poor blood sugar control after meals because inactive muscles contribute to insulin resistance. The problem is compounded by slow or low insulin secretion by the pancreas, which often occurs as the body ages.


Amina Javed 00Ms. Amina Javed is currently working as a Clinical Psychologist at Willing Ways, Lahore. In 2015, she completed her MS in clinical psychology, from Centre Clinical Psychology, University of the Punjab, Lahore. She had training of Cognitive Behavioral Therapy, Rational Emotive Behavioral Therapy, Behavior Therapy and she is interested in Dialectic Behavior Therapy as well.

Editor: Mr. Nadeem Noor


Studies have suggested that weight loss and exercise can prevent type 2 diabetes. The muscle contractions connected with short walks were immediately effective in blunting the potentially damaging elevations in post-meal blood sugar commonly observed in older people. Walking doesn’t have to cost us so much sweat or demand super human discipline. Research reveals that an easy walk after a meal can do wonders for our blood sugar curve. Very mild activity appears to work as well as a more intensive workout. Just getting up and walking about is enough to prevent a rise in blood sugar considerably, in fact as much as medicines designed to curb high blood sugar levels.

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A certain increase in blood sugar after a meal is perfectly natural. Digestion turns the carbohydrates we eat into glucose sugar, which is carried to the cells in our body by the circulatory system. Glucose is the fuel that powers all our cells. The hormone insulin opens the cells in muscles and other tissue so that the sugar can be extracted from the blood and let in where it’s needed. But sometimes this mechanism doesn’t work as it should. For many people, especially those with diabetes 2, the cells don’t open effectively enough and blood sugar levels can rocket into the stratosphere after a meal. This can be rough on the body. Frequent instances of elevated blood sugar levels can increase the risk of diabetes 2 and cardiovascular diseases.