Type 2 diabetes is a disease that occurs when a person’s blood sugar levels are consistently too high.
Blood sugars are the main source of energy and come mostly from food.
Insulin is a hormone made by the pancreas which helps sugar get into the cells to be used for energy effectively.
However, for Type 2 diabetics, too much sugar stays in the blood and doesn’t reach the cells.
The result becomes dangerous symptoms including fatigue, slow-healing cuts, itching around the penis or vagina, or feeling thirstier and hungrier.
Managing these blood sugar levels does not have to be as complicated as many believe. According to new research, a simple activity done for a minimum of two minutes can make all the difference.
How to lower blood sugars
Researchers from the University of Limerick found a simple activity done after eating could help to lower blood sugars and risks associated with Type 2 diabetes.
It was found that going for a short walk after eating a meal could be just as effective as a longer walk to help stabilise blood sugar.
A longer walk will be more beneficial but “mini walks” of two to five minutes also offered some benefit.
According to previous research, walking for around 60 to 90 minutes after a meal is the optimum time to help prevent peaks in blood sugar levels.
It also found that this activity allowed the muscles to soak up fuel from the food, the researchers said.
In the research, which was published in the journal Sports Medicine, a total of seven studies were further investigated with researchers comparing the effects of sitting versus standing or walking.
Measures of heart health, including insulin and blood sugar levels were analysed.
They found that light walking after a meal had a significant impact when it comes to safely managing Type 2 diabetes.
Participants in the study were asked to either stand or walk for two to five minutes every 20 to 30 minutes over the course of a day.
All seven studies showed that just a few minutes of light intensity walking after a meal were enough to significantly improve blood sugar levels compared to simply sitting.
Participants who engaged in this simple activity had blood sugar levels that rose and fell more gradually.
Lead author of the review Aidan Buffey said a mini walk of two to three minutes is more practical for most, particularly for those who work in an office environment and may not be burning as much calories.
He added: “People aren’t going to get up and run on a treadmill or fun around the office.
“But they could get some coffee or even go for a stroll down the corridor.”
Other easy ways to help lower your blood sugar include:
- Drink more water
- Reduce your carb intake
- Get more fibre in your diet
- Manage your stress levels
- Read food labels for hidden ingredients and added sugars and salt.
