Friday, April 12, 2024

Sugar metabolism after meals: Here’s how to improve it

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After meals, blood sugar rises, which leads to a sudden spike. But according to scientists, there is a trick to help the body metabolize it

Eugenio Spagnolo

The mechanism is known as Peak blood sugarThe more carbohydrates we eat, the higher the concentration of glucose (blood sugar) in the blood, and the pancreas releases insulin to reduce it. A proven defense system that protects the body from damage that may lead to excess sugar, but can hinder those with diseases such as insulin resistance and diabetes. And not only since then Even healthy people can develop diabetes-like glucose spikes after eating. But here’s the good news: Second A study published in sports medicineexist An easy trick to help our bodies manage blood sugar after eating.

How to improve sugar metabolism after eating

A group of British and Irish researchers found that Standing for a few minutes or walking a short distance improves blood sugar metabolism After meals, instead of sitting at the table. Walking has a “much greater” effect than standing. Best after dinner, when we tend to be less energetic. But how long should a postprandial walk to facilitate the metabolism of sugars?

Improving the metabolism of sugars after meals: the study

The researchers studied 7 previous work, which measures the effect of interrupting prolonged sitting, such as sitting at a table, with pauses in standing and light walking on heart and metabolic health. After evaluating the results, they found that both standing and walking improved blood sugar metabolism Walk he is more effective Because muscle cramps and a consequent (slight) increase in heart rate seem to limit the excessive increase in blood glucose after eating.

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“Standing for short periods compared to prolonged sitting at a table significantly reduces postprandial blood glucose, but does not show a significant effect on insulin,” the researchers wrote. “Light walking Instead, it is associated with greater decreases in glucose and insulin than when sitting or just getting up from a table. Therefore, we recommend not particularly demanding walking for significantly lower postprandial blood sugar and insulin compared to sitting at a table for a long time.” Researchers believe that getting used to getting up from the table (or desk) to stretch your legs can make a difference in overall health, too. “In the future it would be good to implement short breaks in environments such as the workplace, and to study the long-term effects on health.”

The good news is that the time it takes to activate this virtuous mechanism doesn’t have to be long at all according to the study authors: it ranges from a standing/walking break to 2 minutes after 20 minutes of sitting at the table with a 5 minute break every 30 minutes. Just enough time to stretch your legs and give your body the help it needs to get rid of the sugars.

Leon Motley
Leon Motley
"Typical beer trailblazer. Hipster-friendly web buff. Certified alcohol fanatic. Internetaholic. Infuriatingly humble zombie lover."
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