Managing blood sugar is vital not only for individuals with diabetes but also for maintaining sustained energy and metabolic health. Nutrition experts recommend three simple post-meal actions that help the body process sugar more effectively, preventing post-meal fatigue.

Take a gentle 10-minute walk

Engaging in light activity immediately after eating is an effective way to curb blood sugar spikes.

According to expert Amy Kimberlain, walking helps muscles utilize newly absorbed glucose immediately, rather than allowing it to accumulate excessively in the bloodstream. Additionally, light movement redirects blood flow away from the intestines, which slows down glucose absorption.

Research indicates that just 10 minutes of walking after a meal can lower blood sugar as effectively as 30 minutes of walking at other times.

If going outside is not feasible, you can clean your house, wash dishes, or climb stairs. Even one to three minutes of stair climbing can significantly improve insulin levels.

Prioritize plain water

Plain water acts as a silent helper, assisting the kidneys in flushing out excess sugar through urine.

Expert Kimberlain emphasizes, "Drinking water helps dilute blood sugar concentration and maintains stable blood volume." However, plain water plays a gentle, supportive role and is not as impactful as walking, so combining both is recommended.

Finish your meal with berries (strawberries, blueberries) to slow down the absorption of carbohydrates from the main course. *Bui Thuy*.

Dessert with fiber-rich fruits or fermented foods

Instead of sweet soups or pastries high in refined sugar, conclude your meal with berries (strawberries, blueberries) or chia seed pudding, which help slow the absorption of carbohydrates from the main course.

If you prefer not to have sweets, consider a small portion of kimchi or other fermented foods. These contain probiotics that support glucose metabolism and reduce inflammation in the digestive system.

Beyond these post-meal habits, experts advise adopting a scientific lifestyle through the following principles:

- The 'balanced plate' rule: Prioritize complex carbohydrates (whole grains, sweet potatoes), lean protein, healthy fats, and ample fiber.

- The 'golden' eating order: Consume vegetables and protein first, followed by carbohydrates (rice, bread). This approach provides the digestive system with a fiber 'buffer', preventing sudden blood sugar spikes.

- Regular physical activity: Ensure at least 150 minutes of moderate-intensity exercise each week and limit sedentary screen time.

- Sufficient and deep sleep: Poor quality sleep disrupts hormones and directly impacts the body's ability to control blood sugar.

Small changes, such as a 10-minute walk or altering the order of your food intake, may seem minor but yield significant cumulative benefits for metabolic health. However, if you are undergoing treatment for diabetes, always consult your doctor to adjust your treatment plan accordingly and do not replace medication with these habits without professional advice.

My Y (According to Eating Well)