Due to today's hectic life, sedentary lifestyle and consumption of highly processed food, millions of people across the country are falling prey to 'Prediabetes'. Pre-diabetes is a medical condition in which your blood sugar levels are higher than normal, but not high enough to be directly declared as type 2 diabetes. Fasting plasma glucose between 100 to 125 mg/dL or HbA1c between 5.7% to 6.4% is a clear indication that insulin resistance has started in the body. The saving grace is that pre-diabetes is not a permanent disease—it is an early alarm of the body, which can be completely reversed at the right time with just a few simple habits without any medication. That Magical Light Work: Just a 10 to 15-minute walk after every meal According to endocrinologists and diabetes experts, a light walk immediately after a meal (Postprandial Walking) is more effective in controlling blood sugar than going to the gym for 1 hour at any one time during the day. You do not have to do any heavy exercise or sweaty running throughout the day. The only rule to be made is that after 15 to 20 minutes of the three main meals of the day—breakfast, lunch and dinner—you have to walk for only 10 to 15 minutes at a slow or moderate pace. What does science say? How does walking after meals reduce sugar? When we eat food, after digestion, carbohydrates get broken down into glucose and enter the bloodstream, due to which blood sugar suddenly increases rapidly (Glucose Spike) 30 to 60 minutes after eating. Under normal circumstances, the pancreas has to release large amounts of insulin to transport this sugar to the cells. When you take a walk after eating, two amazing processes occur in the body: Activation of GLUT-4 receptors: The large muscles of the legs and thighs (skeletal muscles) contract. These muscles need immediate energy to function, so they absorb excess glucose directly from the blood without the help of insulin. Drastic reduction in insulin spike: Due to the immediate use of glucose by the muscles, there is no additional pressure on the pancreas. This immediately reduces the sugar spike after meals by 30% to 40% and with time the insulin sensitivity of the body starts getting restored. Take special care of these 3 things while walking. To get the full health benefits of this simple habit, it is important to take some precautions: Avoid fast running or brisk walk: Running fast or doing heavy exercise right after eating can cause stomach ache, indigestion and acidity. Always keep the pace normal and easy, which can be done while talking comfortably. Don't make the mistake of lying down or sitting on the sofa: Often people sit down to watch TV or fall asleep right after having dinner. This habit increases the sugar spike manifold. After meals, instead of sitting on a chair or bed, take a walk around the veranda, terrace or room of the house. Give up the illusion of '100 steps': an age-old saying "walk 100 steps after eating"but according to science, 100 steps are completed in just 1 to 2 minutes, which is not enough to activate insulin receptors. It is essential to walk continuously for at least 10 to 15 minutes (about 1,000 to 1,500 steps). Add these 2 small changes to your diet and routine. Along with the post-meal walk, pre-diabetes can return to normal levels in weeks if you make a few changes in your plate: Food Sequencing: While eating, eat fiber (salad, cucumber, green vegetables) first, followed by protein and fat (dal, cheese, curd, egg), and lastly carbs (roti or rice). This sequence slows down glucose absorption. 7 to 8 hours of deep sleep: Lack of sleep increases cortisol (stress hormone) in the body, which accelerates insulin resistance. Set a regular bedtime.
