Easy walk after meals
Walking for about 10 minutes after eating is a gentle form of exercise but brings many benefits. This activity helps the body use glucose from meals immediately instead of letting sugar accumulate in the blood. Exercise after meals also slows down the rate of glucose absorption, thereby supporting blood sugar control for a long time.
If you can't walk outside, you can still do light exercises at home or at work such as walking around the room, washing dishes, sweeping, dumping garbage or going up and down stairs. These simple activities also help burn calories, support weight loss and improve insulin and glucose levels after meals.
Suitable snacks
A small portion of fresh fruit or unsweetened jelly after a meal can support digestion and help slow down carbohydrate absorption. This helps limit rapid blood sugar spikes after eating.
In addition, eating a small amount of light sweets also helps the brain receive a signal that the meal is over, thereby reducing cravings. Fermented foods such as yogurt can also support regulating glucose metabolism, improving digestion and reducing inflammation.
Avoid lying down immediately after eating
Lying or sitting motionless immediately after meals can put pressure on the esophageal sphincter, increasing the risk of gastroesophageal reflux. At the same time, this habit also makes visceral fat and abdominal fat more easily accumulated.
When the amount of fat in the body increases, inflammation and metabolic disorders also easily occur, thereby making blood sugar control more difficult.
Drink water after meals
Supplementing water during and after meals can create a feeling of fullness, thereby helping to limit calorie intake. Drinking filtered water also supports the kidneys in the process of eliminating excess sugar in the blood, contributing to preventing sudden blood sugar spikes.
Experts recommend that each person should drink about 2-2.25 liters of water per day. A sufficient amount of water not only helps control blood sugar but also supports many other important bodily functions.
Relax and avoid stress
Stress can stimulate the body to secrete hormones such as glucagon and cortisol. These hormones increase the risk of insulin resistance and make blood sugar more difficult to control.
After meals, you can relax by taking deep breaths, doing yoga, meditation, journaling, or doing your favorite activities to keep your mind relaxed.
