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!
Enhanced Digestion:
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
Weight Management:
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
Mental Well-being:
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.
Sources
There are so many aspects of our health that can spiral out of control when we have an unhealthy gut. Over the past couple of decades, studies have linked the gut microbiome to nearly every biological function carried out in the human body. An unhealthy gut can affect our mood, quality of sleep, mental health, immune system, skin, hormone levels, and absorption of nutrients.
Although there are many fad diets and designer supplements geared towards improving gut health, as well as conflicting advice abound on the internet, there are quite a few ways to naturally improve your gut microbiome that can easily be incorporated into your every day routine:
Sugar, artificial sweeteners, preservatives, and other additives can contribute to unhealthy bacteria in the gut.
Making sure you drink plenty of water throughout the day benefits the mucosal lining of the intestines and also helps to promote the balance of good bacteria in the gut.
Visit the farmer’s market and take a hard pass on gut damaging pesticides (or better yet, get your own garden growing!). Beneficial microbes from the soil they are grown in is an added bonus. For those of you who are local, check out Hardin County Farmers Market - Farmers Market, Vegetables. Opening day this year is Apr 2, 2022.
Often the best way to get to the root of a problem is to be backed with information. Vibrant Wellness, for instance, provides a thorough and highly accurate analysis of your gut microbiome and includes dietary and supplement recommendations based on your own specific needs. For more information, visit Gut Zoomer – Vibrant Wellness (vibrant-wellness.com). These tests are available through Raja Wellness.
Bone broth has a wide array of health benefits for the body, especially the gut. It contains minerals and nutrients in a highly available form that is easily absorbed by the body which are building blocks for the cells of the gut lining, and also helps to reduce inflammation of the gut. Check out our Spring Chicken Bone Broth recipe here!
Fermented foods provide probiotics that are beneficial to digestive health and add to the healthy bacteria in your gut.
Exercise is a great way to reduce stress and improve sleep quality which also affects gut health in their own capacities. Exercise has also been shown to positively impact gut microbial composition. If you need a little assistance and are looking for a low-impact and friendly routine, consider joining one of our yoga classes with Nikki at Raja Wellness!
Acupuncture releases endorphins that trigger the body’s unique healing capabilities. Not only can acupuncture help reduce inflammation, stimulate the central nervous system, and reduce pain and stress—it also has a positive effect on the functioning of your organs and can help to restore balance to the gut.
Aside from gut health affecting how you feel overall, it affects how your body functions as well. Upgrade your microbiome by incorporating these tips into your daily routine and notice a positive difference in your overall well-being. For more assistance, book an appointment at Raja Wellness by exploring www.rajawellness.com, emailing us at info@rajawellness.com, or call our office at 270-506-3853.
Not only does bone broth provide a variety of health benefits, it’s also delicious and adds complexity and richness to various dishes when used as an ingredient. It’s easy to make, and is a great way to utilize vegetable and herb scraps!
Ingredients:
1 organic whole chicken (you can certainly just use the bones for bone broth, but I find using a whole chicken adds more nutritional value as well as flavor. I typically use the leftover cooked meat to make chicken salad)
2 tbsp Apple Cider Vinegar
Water
Salt (I recommend using a nutrient dense salt such as Gray Sea Salt)
In-season spring herbs and vegetables (I like to freeze my vegetable and herbs scraps and use those) You can use any variety you choose, but pick at least 3 different items to use. Consider using these springtime favorites:
Directions:
Add whole chicken to stock pot, cover with water. Add apple cider vinegar and salt (add a generous amount of salt). Allow to sit for 30-45 minutes with no heat—this allows the apple cider vinegar and salt to pull nutrients from the chicken.
Bring pot to boil and boil chicken for an hour. As chicken boils, remove “scum” from the surface using a large spoon.
Remove chicken from the pot and allow it to cool enough to handle. Remove skin, add back to pot. Separate the meat from the bones and add bones back to the stock pot and return to boil. Save chicken meat for chicken salad, sandwiches, or another quick meal.
Add your choice of spring vegetables and herbs (or scraps) to the pot. Cover with lid, reduce heat to low and cook for 16-24 hours. You may wish to add more salt, or even add a little lemon juice to the pot for flavor.
Remove bones from the pot, and strain broth. I prefer to add my broth to mason jars and once sufficiently cooled, refrigerate.
Enjoy a cup of bone broth on its own, use it as a soup base or for cooking pasta, as a flavorful and nutritious addition to a sauce, stew, or marinade. It is freezable as well—I like to add my bone broth to an ice cube tray and add a cube to pretty much whatever I’m cooking for dinner. The possibilities are endless and delicious!
