Can taking a walk after a meal lower blood sugar? The effect will be obvious if you stick to it

Walking a hundred steps after a meal can help you live to 99. This shows that taking a walk after a meal is very good for the body. Especially for diabetics, they should insist on taking a walk after a meal. It can lower blood sugar over time. You should also pay attention to your diet and choose appropriate medication.

1. Can taking a walk after a meal lower blood sugar?

1. Many people have the habit of taking a walk after meals. This habit is very beneficial for diabetic patients. Long-term walking after meals can lower blood sugar. There is always a very troublesome problem in the treatment of diabetes. It is often difficult to lower blood sugar, especially blood sugar after meals, to normal levels by relying solely on oral hypoglycemic drugs or subcutaneous injection of insulin. However, it is not difficult to solve this problem. As long as the patient walks 5,000 steps within 30 minutes after each meal and combines it with diet therapy, the blood sugar level can be maintained at normal or close to normal range in the long run.

2. Walking after meals can lower blood sugar. The mechanism is relatively complex. When a person is at rest, the primary fuel for muscle metabolism is free fatty acids: sugar accounts for a very small part. However, during exercise, the muscle energy needs increase. The metabolism of sugar is also enhanced. Walking after a meal can not only promote the rapid entry of glucose in the blood into muscles and other tissues, accelerate the oxidation and utilization of sugar, but also reduce or eliminate the resistance to insulin, enhance the sensitivity of various tissues and organs to insulin, and thus enhance the ability of muscles to use insulin, thereby quickly lowering high blood sugar levels after a meal.

3. Keep walking to promote fat metabolism, increase the utilization rate of fatty acids by muscles, reduce plasma triglycerides, reduce weight, make the physique better, improve the overall functional state, and avoid or reduce cardiovascular and other complications.

Long-term walking after meals is a very simple way to lower blood sugar. I hope that the majority of diabetics can stick to it and eventually see the effect!

Second, there are other ways to lower blood sugar

1. Eat less at the next meal, skip a snack, or switch to foods with a lower glycemic index (GI). For overweight type 2 diabetes patients, losing 5 to 10% of their body weight can significantly improve their blood sugar levels. Therefore, as long as you reduce your calorie intake appropriately, you can achieve better blood sugar control. The general experience is that reducing 15 grams of carbohydrates (approximately equivalent to 50 grams of rice or 30 grams of steamed bread, 150 grams of apples or pears, 400 milliliters of milk or 300 milliliters of sugar-free yogurt) can reduce blood sugar by about 1.7 mmol/L.

2. Increase activity or do more exercise. People with type 2 diabetes generally get better blood sugar control by increasing exercise. Even simple exercise, such as walking for 20 minutes a day, can effectively improve insulin resistance and reduce weight as long as you stick to it. Studies have confirmed that through proper exercise, diabetic patients can indeed reduce the dosage of hypoglycemic drugs, and can even completely stop taking drug treatment.

3. Adjust medication (increase dosage, increase frequency of medication, or add another glucose-lowering drug). Although exercise and dietary adjustments are economical and have few side effects, when these practices cannot bring blood sugar to the ideal level, it indicates that it is necessary to adjust medication. Compared with the first two methods, medications can indeed treat high blood sugar faster and more effectively. If you are currently taking a low-dose oral medication, your doctor may recommend that you increase your dose or divide your once-a-day medication into two doses in the morning and evening. If the dosage is already very high, your doctor may give you another glucose-lowering drug.

4. Self-relaxation and emotional regulation. Relaxation exercises (such as deep breathing, relaxing muscles with relaxing music, etc.) can help relieve stress and make hypoglycemic treatment more effective. Learning to regulate emotions and enhancing self-efficacy (people's subjective judgment of whether they can successfully perform a certain behavior) can help overcome negative mentalities such as fear and negativity after becoming ill, which will also help control blood sugar.