After enjoying a delicious meal, we may be tempted to kick back and relax. However, emerging research suggests incorporating a brisk walk into your post-meal routine can offer numerous health benefits. From improved digestion to better blood sugar control, the advantages of walking after eating are backed by scientific evidence!
One of the primary benefits of walking after eating is improved digestion. Physical activity helps stimulate the digestive system, encouraging the efficient breakdown of food. A study published in the "Journal of Gastrointestinal and Liver Diseases" found that post-meal walks accelerated the rate at which food moved through the stomach and intestines, reducing feelings of bloating and discomfort.1
Blood Sugar Regulation:
Walking after a meal may contribute to better blood sugar control, especially for individuals with or at risk of type 2 diabetes. A study in the "Diabetes Care" journal demonstrated that a short, 15-minute walk after each meal significantly lowered post-meal blood sugar levels in individuals with type 2 diabetes.2
Incorporating walking into your post-meal routine may contribute to weight management. A study published in the "Journal of Physical Activity and Health" found that individuals who engaged in post-meal walks experienced reduced blood triglyceride levels, which are associated with improved metabolism and weight control.3
Physical activity, including walking, has been linked to improved mood and reduced stress levels. Taking a short stroll after a meal can help combat feelings of lethargy and promote a sense of well-being. A review in the "British Journal of Sports Medicine" highlights the positive impact of physical activity on mental health.4
Sometimes, walking may not be an option, and that’s ok! The subtle strength of any low-impact exercise offers wonderful benefits and is accessible to individuals of all ages and fitness levels. Low-impact exercises such as using a rebounder or simply bouncing in place for 2 minutes can offer similar physical and mental health benefits!
The evidence supporting the benefits of walking after eating is compelling. From aiding digestion and regulating blood sugar to contributing to weight management and mental well-being, taking a post-meal stroll or even bouncing in place is a simple yet effective way to enhance overall health!
Incorporating this habit into your daily routine may lead to long-term positive outcomes, making it a small step with significant health rewards.
A frequent question we get in the clinic is “Can you get me off my diabetes medicine?" The simple answer is “no”. Acupuncture and herbs alone are potent allies in healing, but especially with diabetes, the choices you make each day have far more impact than anything anyone can give you. The more complete answer is “it depends”:
It is also important to know that we cannot make changes to prescription medications, so it’s important to work with your doctor as well as your acupuncturist when you decide that you are ready to make the changes you need for better health.
So why try acupuncture and TCM for diabetes?
Acupuncture and herbal medicine are not a “one-size fits all” treatment approach—each patient is unique and we chose our specific formulas and acupuncture points for each patient based on the presentation of the entire patient; not just a set cookie-cutter treatment. As a result, not only do we see the diabetes symptoms improve, the patient experiences better health overall. By choosing the right approach for each patient we avoid the spiral of “take this medication for this, and this medication for that, and this medication for the side effects of the first medication and yet another medication for the side effects of the second medication….” that so many patients experience.
Now as to the pesky diet and exercise thing:
If you continue to overload your body with too much of the wrong foods and not enough of the right exercise—even the best treatments and formulas, plus the medications your doctor prescribes—won’t be enough to keep the disease from progressing!
I highly recommend anyone who has diabetes or even a risk factor for diabetes (which is pretty much everyone) read “Why We Get Sick” by B. Bikman. It’s a great book based on solid research that helps you understand what happens with diabetes and more importantly, what you can do to change it. If you need help getting off the sugar, we have amazing and compassionate coaching and nutrition partners who can help you!
Follow Raja Wellness on Facebook and Instagram!
Follow Raja Goods on Instagram!
1 Wang KX, Liang FX, Chen S, Luo ZH, Chen B, Chen ZQ, Zhang YL, Chen J, Gu XL, Zhou T, Yan P, Xu XY. Effect of electroacupuncture of "Biao-Ben" acupoints on renal function and hemorheology and eNOS level in patients with early diabetic nephropathy. Zhen Ci Yan Jiu. 2022 Jan 25;47(1):46-52. Chinese. doi: 10.13702/j.1000-0607.20210036. PMID: 35128870.
2 Wang H, Chen X, Chen C, Pan T, Li M, Yao L, Li X, Lu Q, Wang H, Wang Z. Electroacupuncture at Lower He-Sea and Front-Mu Acupoints Ameliorates Insulin Resistance in Type 2 Diabetes Mellitus by Regulating the Intestinal Flora and Gut Barrier. Diabetes Metab Syndr Obes. 2022 Jul 30;15:2265-2276. doi: 10.2147/DMSO.S374843. PMID: 35936053; PMCID: PMC9348137.
3 Dimitrova A, Murchison C, Oken B. Acupuncture for the Treatment of Peripheral Neuropathy: A Systematic Review and Meta-Analysis. J Altern Complement Med. 2017 Mar;23(3):164-179. doi: 10.1089/acm.2016.0155. Epub 2017 Jan 23. PMID: 28112552; PMCID: PMC5359694.