You’ve probably heard that sitting is the new way to smoke and that leading a sedentary lifestyle is like digging your own grave. It is true that prolonged sitting is not good for us and many of us feel stiff and sore after sitting for a prolonged period of time. But a sedentary lifestyle also has detrimental effects on your cardiometabolic health. Cardiometabolic refers to a group of conditions including heart attacks, strokes, circulatory diseases, diabetes, insulin resistance, high blood pressure and fatty liver disease.
I discussed blood sugar imbalances and insulin resistance in this article. These are metabolic states of the body that are the cause of many chronic diseases and symptoms: weight gain, obesity, type 2 diabetes, hormonal imbalances, sleep problems, heart disease, (sugar) cravings ) constant… When your blood sugar rises check and your insulin sensitivity becomes optimal again, you will be able to better manage these conditions and symptoms. And there’s a simple, evidence-based tip you can incorporate into your daily routine to better manage your blood sugar! And it doesn’t even take much time and is very easy to do! And it has to do with your blood sugar response after meals. A little information here on glucose if you didn’t know what it is/does.
What is glucose?
Glucose is amazing! It’s your blood sugar that fuels your body; it is the body’s main source of energy. You get glucose mainly from carbohydrate-rich foods such as sugary foods, grains (bread, pasta, rice, oats), and vegetables. But… (there’s always a but, isn’t there!)
BUT #1
The more refined these carbohydrates are and the less protein, fiber and fat your meal contains when you consume them, the faster glucose is absorbed from the gut into the bloodstream and the higher the glucose spike will be.
BUT #2
The higher your blood sugar rises (and falls – what goes up usually must come down!) and the higher your long-term blood sugar levels, the greater your risk of weight gain, type 2 diabetes, heart disease, liver disease and heart disease. liver disease is high. many other chronic diseases. And our sedentary lifestyles really don’t help!
Click to enlarge the image
Here is the hack
This very simple 2-minute hack helps prevent the negative long-term health consequences of prolonged sitting! A 2022 meta-analysis showed that interrupting prolonged sitting by standing or walking at a low intensity can lower blood sugar and improve insulin sensitivity, significantly reducing your risk of type 2 diabetes.
Your muscles are like glucose sponges. Working your muscles after meals will absorb much of the glucose that floods your bloodstream after eating a meal. Even just 2 minutes of walking after meals has been shown to reduce blood sugar levels and your body’s post-meal blood sugar response. This can significantly improve your cardiometabolic and overall health. And if you can walk longer, say 10 to 20 minutes, the health effects could be even better.
Simply get into the habit of moving your body (in any way that works your muscles) after every meal, even if just for a few minutes:
- Take a walk.
- Do some chores.
- Jump.
- Do some squats/lunges.
- Go up and down the stairs
- Or at the very least, stand instead of sitting.
Improving your blood sugar balance will not only reduce your risk of type 2 diabetes, but will also support:
- Heart health
- Hormonal balance
- Brain health
- Mental health
- Bone health
- Weight management
- Better overall health
By adopting this simple but evidence-based strategy into your daily routine, alongside a healthy diet, you can take proactive steps to protect your cardiometabolic health to reduce the risk of developing type 2 diabetes and other diseases chronics induced by your lifestyle.
(Cover photo by NEOM on Unsplash)
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