After all the gifts are opened and you’ve enjoyed a delicious Christmas dinner—give yourself one last gift—a short evening walk.
If that sounds a little odd, Dr. Marc Micozzi explains why it’s so important, “A quick post-meal walk can make a world of difference for your blood sugar levels.”
In Dr. Micozzi’s Integrative Protocol for Defeating Diabetes, he puts a spotlight on an eye-opening George Washington University study…
Researchers recruited 10 men and women at risk for developing Type II diabetes. All participants had moderately high fasting blood sugar levels, and all had a body-mass index of over 30—which qualified them as obese.
In the study, each participant walked on a treadmill at different times during the day, keeping a moderate pace of three miles per hour. Researchers measured blood sugar levels after each brief walking session.
Overall, they found that walking for just 15 minutes after meals significantly reduced blood sugar levels. And the most dramatic reduction of blood sugar occurred when walking after dinner. A longer walk of 45 minutes in the morning was also effective, but not as much as the post-meal walks.
Why is a short walk after dinner so beneficial?
Dr. Micozzi has the answer: “The after-dinner period is an especially vulnerable time for aging people at risk of diabetes. In fact, sitting down on the sofa to watch TV after dinner is just about the worst thing you can do for blood sugar control.
“You see, insulin production decreases in the evening. And you may go to bed with high blood sugar levels, which increases the risk of developing diabetes. My recommendation: Always go for your short walk half an hour after eating. This gives your body time for digestion to begin.
“You’ll be starting your walk as glucose begins to flood from your gastrointestinal tract into the bloodstream. This will allow for your muscles to burn off the glucose, preventing it from flooding your bloodstream. It also helps the pancreas secrete insulin to drive sugar into the tissue cells and out of the blood.”
Dr. Micozzi stresses that you don’t need a major lifestyle overhaul to take control of your blood sugar—no gym memberships or special equipment necessary. And he points out that a walk is much easier on your joints than strenuous workout routines.
But he adds one more piece of advice: This strategy works best if you walk every day. So, be practical about it. Couple your short walks with running errands. Or better yet, take your dog for a walk every night after dinner.
You can boost the blood sugar control of your daily walks when you combine them with the many other insights you’ll find in Dr. Micozzi’s Integrative Protocol for Defeating Diabetes. Click here to learn more about this essential protocol today.