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MetaWell BANT Nutritionist Minna Wood Bracknell MetaWell BANT Nutritionist Minna Wood Bracknell

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2-Minute Hack to Better Health

2-Minute Hack to Better Health

You’ve probably heard that sitting is the new smoking and that leading a sedentary lifestyle is like digging your own grave. It is true that prolonged sitting is not good for us, and many of us feel stiff and achy after being seated for a longer period of time. But a sedentary life also has detrimental effects for your cardiometabolic health. Cardiometabolic refers to a cluster of conditions including heart attacks, stroke, circulatory diseases, diabetes, insulin resistance, high blood pressure and fatty liver disease.

I’ve discussed blood sugar imbalances and insulin resistance in this article. These are metabolic states in the body that are at the root of many chronic conditions and symptoms: weight gain, obesity, type 2 diabetes, hormonal imbalances, sleep issues, heart disease, constant (sugar) cravings… When you get your blood sugar in check and your insulin sensitivity back to optimal, you will be able to manage these conditions and symptoms much better. And there is an easy evidence-based hack that you can incorporate to your daily routine to better manage your blood sugar levels! And it doesn’t even require much time and is very simple to do! And it’s to do with your glucose response after meals. A bit of background here on glucose if you didn’t know what it is/does.

What is glucose?

Glucose is amazing! It’s your blood sugar that fuels your body; it’s the body’s primary source of energy. You get glucose mainly from carbohydrate foods such as sugary foods, grains (bread, pasta, rice, oats) and vegetables. But…. (there’s always a but, isn’t there!)

BUT #1
The more refined these carbohydrates are and the less protein, fibre and fat you have in your meal when you eat them, the quicker glucose is absorbed from the gut into the blood stream and the higher the glucose spike will be.

BUT #2
The more your glucose is spiking (and crashing – what goes up, usually has to come down!) and the higher your long-term glucose levels are, the higher your risk of weight gain, type 2 diabetes, heart disease, liver disease and many other chronic conditions. And our sedentary lifestyles really are not helping!

MetaWell Nutrition clinic - BANT Registered Nutritionist Minna Wood - Bracknell Berkshire - Corporate Wellness - Food and Mood - Accredited Digestive Health Specialist - Mindset CoachClick the image to enlarge

Here’s the hack

This really simple 2-minute hack helps avoid the long-term negative health consequences of prolonged sitting! A 2022 meta-analysis showed that interrupting prolonged sitting time with standing or light-intensity walking can lower blood glucose levels and improve insulin sensitivity, significantly reducing your risk of type 2 diabetes.

Your muscles are like sponges for glucose. Putting your muscles to work after meals will soak up a lot of the glucose that is flooding into your blood stream after you’ve eaten a meal. Even just 2 minutes of walking after meals was shown to lower blood sugar levels and your body’s post-meal glucose response. This can significantly improve your cardiometabolic and overall health. And if you can take a longer walk, e.g. 10-20 minutes, the health effects could be even better.

Just get into the habit of moving your body (any way that works your muscles) after each meal, even just for a few minutes:

  • Take a stroll.
  • Do some chores.
  • Skip.
  • Do some squats/lunges.
  • Go up and down the stairs
  • Or at the very least just stand instead of sitting.

Improving your blood sugar balance will not only reduce your risk of type 2 diabetes but also support:

  • Heart health
  • Hormone balance
  • Brain health
  • Mental health
  • Bone health
  • Weight management
  • Better overall health

By adopting this simple but evidence-based strategy in your daily routine along a healthy diet, you can take proactive steps to safeguard your cardiometabolic health in order to reduce the risk of developing type 2 diabetes and other chronic conditions induced by lifestyle.

Read more blood sugar-balancing tips (without changing your diet) here.

(Cover Photo by NEOM on Unsplash)

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To find out how powerful diet, nutrition, lifestyle and mindset can be for our health, please book your FREE no-obligation discovery call with Minna and let’s have a chat. 

For enquiries about working with me on 1:1 basis or about my corporate wellness programmes,  please contact me via the contact form or by email: [email protected].

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