Walking: How Sugar Reduces After Eating

Walking is the best exercise and cure for many health problems. Studies have shown that walking after a meal can even help lower blood sugar levels.

Cleveland Clinic diabetes care and prevention specialist Shannon Knapp explains the benefits of walking after eating.

What causes high blood sugar
Your body converts the carbohydrates you eat into sugar (glucose). When everything is working correctly, the pancreas produces insulin. This hormone transports glucose into your cells so your body can use it for energy. But when things don’t go as they should, you may experience high blood sugar levels. Knapp says two things typically cause problematic hyperglycemia (high blood sugar), and insulin is at the root of both. You may have high blood sugar because:

1. The pancreas does not produce enough insulin. Without enough insulin, glucose remains in the bloodstream. This is common in type 1 diabetes, but is also common in type 2 diabetes.
2. Organism produces insulin but does not use it properly. This is called insulin resistance and can also cause high blood glucose levels. This usually plays a role in type 2 diabetes, but it also occurs in type 1 diabetes.

With time Elevated blood sugar causes damage to blood vessels. Damaged blood vessels lead to serious complications such as:

• Diabetic retinopathy, which can lead to blindness.
• Diabetic nephropathy, which can lead to kidney failure.
• Acute cardiovascular disease.
• Nerve damage (neuropathy).
• Stroke.

If you have diabetes, it is very It is important to keep your blood sugar levels in the target range. There are many ways to keep your blood sugar at a “healthy level,” and walking after eating is one of them.

Benefits of walking after eating
After meal Your blood glucose levels rise (even if you don’t have diabetes). “Blood sugar levels peak approximately 30 to 90 minutes after eating,” says Knapp. This increase is a natural response to eating and is not a cause for concern unless your glucose levels are very high or remain at unhealthy levels. But research shows that a short walk after eating:

1. Prevents your blood glucose levels from rising to the same level as if you ate and then sat down (or lay on the couch).
2. Maintains stable insulin levels.

Any activity is good for blood glucose levels. “Exercise has a rapid effect on blood sugar levels, often within minutes. And over time, physical activity helps your body become more use insulin effectivelyreducing the insulin resistance that we often see in diabetes,” says Knapp.

Studies have shown that walking for just 2-5 minutes can lower your blood sugar levels slightly. “But this is not a magic solution to diabetes. “Walking after eating is a great habit that improves blood sugar levels, but managing diabetes is never about just one thing,” the expert warns.

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