When looking to reduce their blood sugar levels, most people look to making changes in their diet.
However, one expert has advised that exercise is just as effective and “can be incredibly beneficial for regulating blood glucose”.
Nutritionist Penny Watson spoke exclusively to GB News about what activities individuals should do for their blood sugar.
She said: “Physical activity helps the muscles use glucose more effectively, which lowers blood sugar. After eating, a gentle walk helps regulate blood sugar levels.”
A 10 to 20-minute walk helps regulate blood sugar
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Exercising does not always have to be “intense”. Something as simple as a “10 to 20-minute walk after a meal” can make a huge difference.
Penny explained: “Exercise not only helps you maintain a healthy weight but also increases your body’s sensitivity to insulin, making it easier for your cells to absorb glucose.”
Another great option is light stretching or yoga, “which helps with circulation and overall digestion”.
A study published by Glasgow Caledonian University supported the nutritionist’s recommendation. It said: “The study, which involved 15 adults aged 26-28, found that the effects of short bouts of yoga to break up the working day significantly lowers glucose levels to reduce the risk of diabetes without compromising concentration or wellbeing.”
The key is to “avoid sitting or lying down immediately after eating” as this causes blood sugar levels to rise quickly. Moving around encourages your body to “use the food you’ve just consumed more efficiently”.
Aside from exercising, it is important to focus on other aspects of your lifestyle, such as managing your stress.
Penny recommended: “High-stress levels can cause the body to release hormones like cortisol, which raises blood sugar levels. Mindfulness techniques, such as meditation or deep breathing, can really help manage stress.”
Not getting enough sleep also has a significant impact on people’s blood sugar levels.
‘High-stress levels can cause the body to release hormones like cortisol, which raises blood sugar levels’
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The nutritionist advised: “Sleep deprivation can interfere with your body’s ability to regulate blood sugar, so aim for seven to nine hours of restful sleep each night to support healthy glucose metabolism.”
With all the lifestyle changes the nutritionist advised, it is crucial to remain “consistent” when starting them.
Penny explained: “Consistency in lifestyle is key. It’s important to maintain a routine.”
In other blood sugar news, new research suggests that eating two cups of fresh mango daily could help improve insulin sensitivity in overweight or obese adults with chronic inflammation.
