💪 Stop Energy Crashes After Meals

Ever find yourself feeling sluggish or tired after a meal?😴 You're not alone. Fortunately, there's an easy fix—just take a 10-minute walk🚶🏽‍♀️It may sound simple, but it can make a world of difference. Trust me, I've tried it, and it's been incredibly effective for me. This is a game-changer for everyone, and here’s why👇🏽

Why Do We Crash After Eating? 🍽️

When you eat a meal and then sit down, the glucose from your food accumulates in your bloodstream, leading to a spike📈. This spike is often followed by a sharp drop in energy, leaving you feeling drowsy and tired.

But there’s a quick fix! If you exercise for just 10-20 minutes after eating, your muscles will immediately use up the glucose💪, preventing it from accumulating and causing a spike (see image below). Studies have found that walking after a meal reduces glucose spike by 3% to 27% (Borror, et al., 2018)

This simple action can significantly reduce the energy crash that often follows a meal.

Test it out: How do you feel after eating a sweet snack and staying seated versus taking a 10-20 minute walk afterwards? Notice the difference in your energy levels? 🌟🌟

Timing is Everything ⏰

I know it’s not always easy to exercise right after eating, but the good news is that you don’t have to.

You can walk or exercise any time within 70 minutes after your meal to curb that glucose spike. Why 70 minutes? That's when the glucose spike typically reaches its peak, so engaging your muscles before then is ideal.

Glucose Hacks Recap 📚

Let’s revisit some tips from our previous Glucose Hacks Newsletter to keep those energy levels up:

1. Eat in the Right Order: Start with fibre, then proteins, and finish with carbs.

2. Have Vinegar Before Eating: A small amount of vinegar can help control your glucose levels.

3. Go for a Short Walk Post-Eating: Just 10-20 minutes can do wonders!

My Personal Experience 💡

Personally, I’ve been using Haema, and I’ve found that a 7-10 minute walk is my sweet spot🌟. It prevents my glucose levels from spiking and keeps them steady. If I walk longer, I risk hypoglycemia, so it's all about finding the right balance ⚖️.

Haema syncs with your exercise data and CGM, helping you find the optimal walk duration to maintain your blood sugar within a targeted range 🏃🏽‍♀️.

Key Takeaway 🗝️

If you’re about to enjoy something sweet or starchy, make sure to use your muscles afterwards by taking a 10-20 minute walk within 70 minutes of your last bite. This simple habit can help reduce the post-meal glucose spike and boost your energy levels.

Try Haema to discover the optimal exercise duration that keeps your blood sugar in check.

Thanks for Reading! 🙌

Jish 💜
Type 1 Diabetic & Co-Founder of Haema

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Reference

Borror, A., Zieff, G., Battaglini, C. and Stoner, L., 2018. The effects of postprandial exercise on glucose control in individuals with type 2 diabetes: a systematic review. Sports medicine, 48, pp.1479-1491.

Honda, H., Igaki, M., Hatanaka, Y., Komatsu, M., Tanaka, S.I., Miki, T., Suzuki, T., Takaishi, T. and Hayashi, T., 2016. Stair climbing/descending exercise for a short time decreases blood glucose levels after a meal in people with type 2 diabetes.BMJ Open Diabetes Research and Care, 4(1), p.e000232.

Inchauspé, J., 2022. Glucose Revolution: The life-changing power of balancing your blood sugar. Simon and Schuster.