Diet plays a vital role in blood sugar control. Consuming excessive sugar, starches, processed foods, and insufficient fiber can cause blood sugar to rise. Individuals, especially those with diabetes, should adopt certain post-meal habits to manage their blood sugar levels.

Drinking water during and after meals promotes a feeling of fullness, reducing calorie intake. Plain water after eating also helps the kidneys remove excess sugar from the blood, preventing sudden blood sugar spikes. Consuming 2-2.25 liters of water daily positively impacts blood sugar levels and overall bodily function.

Avoid lying down immediately after eating, as this can put pressure on the esophageal sphincter, leading to reflux. Lying or sitting right after a meal also contributes to visceral and abdominal fat accumulation, increasing inflammation risk and making blood sugar control difficult.

A light snack of fruit or sugar-free jelly after meals aids digestion and slows carbohydrate absorption. Enjoying a small sweet treat can signal to the brain that the meal is over, thereby reducing cravings. Incorporating fermented foods like yogurt after eating can regulate glucose metabolism, support digestion, and reduce inflammation.

Eating fruit after meals helps stabilize blood sugar. Photo: Anh Chi.

Avoid stress to minimize the body's secretion of hormones like glucagon and cortisol. These hormones negatively affect blood sugar, cause insulin resistance, and are detrimental to individuals with diabetes. People can relax after meals through deep breathing, yoga, meditation, mindfulness, journaling, or engaging in favorite activities.

Walking for 10 minutes after a meal is a gentle activity that can reduce the body's hyperglycemic response. This activity helps the body use glucose from the meal immediately instead of allowing it to accumulate in the blood. Movement also slows glucose absorption, thereby supporting long-term blood sugar control.

If outdoor activity is not possible, you can walk around your workplace or home. Activities such as standing during breaks, washing dishes, tidying the house, taking out the trash, or climbing stairs are also considered post-meal movements. These activities help burn calories and promote weight loss, thereby improving insulin and glucose levels after eating.

Anh Chi (According to Eating Well)