It can be tempting to collapse onto the sofa after eating a big meal but making one simple change to your routine could help to keep blood sugar levels within the healthy range, according to an expert. Your blood glucose often rises after meals, particularly those high in carbohydrates. Specialist diabetes dietitian Mike Skarlatos explained that taking a short walk can help to reduce spikes, improve the way your body uses insulin and support long-term health.
He said: “Staying active, especially after meals, can help with glucose management. Moving your body helps lower glucose levels and improves how your body uses insulin, and even a short walk after eating can reduce a post‑meal rise. Lowering glucose levels after a meal is important because repeated post‑meal spikes can increase glucose variability and push average glucose levels away from target.
“Reducing these spikes helps keep small blood vessels healthy, which is important in helping to prevent some of the complications associated with diabetes, including damage to the eyes, kidneys, nerves and heart.”
Mr Skarlatos is a dietitian with Abbott, the company behind Libre continuous glucose monitoring systems which are used by people with diabetes to track their glucose levels.
A record high of almost six million people are thought to be living with diabetes in the UK. Nine in 10 have type 2, which is often linked to lifestyle factors.
Almost seven million others are believed to be at an increased risk of type 2 diabetes due to elevated blood sugar levels — known as pre-diabetes.
Keeping blood glucose more stable over time can help people who already have type 2 diabetes manage their condition and may help those at increased risk avoid developing the disease.
Mr Skarlatos added that consistency is more important than intensity when it comes to your post-meal routine.
He said: “While national guidelines recommend around 150 minutes of physical activity per week, split in a way that works for the individual, there are no hard and fast rules when it comes to glucose management.
“The key is what each person can realistically manage and the impact a short walk has on their own glucose levels, which can be checked using a CGM, such as Libre.”
The dietitian also recommended aiming to spend less time sitting, and breaking up long periods of inactivity during the day.
He added: “Anecdotally, from clinical experience and conversations with people living with diabetes in clinic, many report feeling better when they go for a short, non‑strenuous walk after a meal. It may also support digestion, potentially by helping with gastric emptying.”
This story originally appeared on Express.co.uk
