A Simple Morning Trick to Control Blood Sugar

If you think controlling blood sugar requires hours of exercise, a simple habit may change your mind.

If you think you need to exercise for hours to control your blood sugar, a simple habit may change your mind.

Ambassador Arjan - Maryam Shirafken: Experts say that just 10 minutes of walking immediately after breakfast can help reduce the sudden increase in blood sugar; A low-cost habit that you can find time for even on the busiest days.

Why is walking after breakfast important?

After eating food, especially meals containing carbohydrates, blood sugar naturally rises. But how intense this increase is and how fast the body consumes glucose depends on various factors, including the composition of food and the amount of physical activity.

When we walk, the muscles need more glucose for energy and consume part of the sugar in the blood. For this reason, moving after a meal can help reduce blood sugar spikes.

According to "Eatingwell" magazine, diabetes specialists emphasize that a short walk immediately after a meal can be a practical solution for better blood sugar management.

10 minutes of walking better than 30 minutes of waiting?

In one of the studies mentioned in Eatingwell's article, researchers investigated the effect of walking timing on blood sugar. After receiving 75 grams of glucose, the participants either immediately walked for 10 minutes or sat for 30 minutes and then walked for 30 minutes.

The results showed that a 10-minute walk immediately after receiving glucose was associated with lower peak blood sugar and lower average blood sugar.

This finding shows that to enjoy the benefits of physical activity, we don't always need long exercises and the time of doing the activity can also be important. Of course, the result of one study alone is not enough to prove the superiority of this method in all people.

How does walking increase the body's sensitivity to insulin?

Insulin is a hormone that helps transport glucose from the blood into the cells. In people with type 2 diabetes, cells may not respond properly to insulin; A condition called insulin resistance.

Regular physical activity can help improve the sensitivity of cells to insulin. As a result, the body is better able to use glucose for energy.

The important thing is that this effect is strengthened by the continuation of physical activity. Therefore, a 10-minute walk after breakfast is most beneficial when it becomes part of the daily routine, not just occasionally.

The relationship between walking and stress and blood sugar

Blood sugar is not only affected by food. Stress can also contribute to its increase.

During stress, hormones such as cortisol and adrenaline are released and prepare the body to react to a threatening situation. In this situation, the liver may enter more glucose into the bloodstream to provide the energy needed by the body.

Walking with moderate intensity can help reduce mental tension and improve mood. As such, starting the day with a little movement may be beneficial for both mental relaxation and blood sugar management.

What should we eat for breakfast to better control blood sugar?

Walking is not the only part of this solution. Breakfast composition is also important. Experts recommend that the morning meal consists of a balanced combination of protein, fiber, complex carbohydrates and healthy fats.

For example, eggs with whole grain bread, or oatmeal with milk and some nuts can be good choices. The presence of protein and fiber in the meal helps to increase satiety and moderate blood sugar response.

In contrast, a breakfast consisting mainly of simple sugars and refined carbohydrates may cause a faster rise in blood sugar; However, people's body reactions to different foods are not the same.

You don't have to exercise all morning

To increase daily mobility, you can try a few other small habits:

Walk for 10 minutes after breakfast.

Walk instead of sitting while talking on the phone.

Get up and move around a few times during the morning.

If possible, walk part of the short daily routes.

If your physical ability and condition allows, gradually increase the walking speed.

The sum of these short activities can help increase daily mobility; Even if you don't have time to go to the gym.

An important point for people with diabetes

If you take insulin or medications that may lower your blood sugar too much, exercise can increase your risk of hypoglycemia. In this situation, consult your doctor about the appropriate time for walking, blood sugar monitoring and medication adjustment.

Also, if you haven't exercised for a long time or have an underlying disease, choose the intensity of the activity according to your physical condition.

Final word: You don't have to turn your life upside down to start a useful habit. 10 minutes of walking after breakfast can be a simple step to increase mobility and help control blood sugar better; A small habit that becomes more valuable with daily repetition.