Exercise Archives - Back To Nature Diabetic

Walking After Meals can Lower Blood Sugar Levels

Walking is a great exercise for many reasons. First, it is low impact compared to running and cycling. Second, you don’t need fancy equipment or even a treadmill, just a pair of good walking shoes. Third, if the weather is horrible outside, you can walk indoors, even at a mall. Finally, one of the greatest benefits of walking is that if you do it after meals, it can lower blood sugar levels. And you don’t even have to walk for a long time. Studies show that even a few minutes are beneficial.

Benefits of Walking after Meals

After eating a meal, your blood sugar will spike temporarily, which is known as a postprandial spike. This normally occurs within 1–1½ hours after eating. Walking may prevent the spikes by increasing insulin sensitivity, meaning the body will use glucose more effectively.

What the Studies Reveal

A study showed that walking for ten minutes after meals is best. However, other research shows that even 2 minutes will help.

A study from the University of Otago in New Zealand showed that a 10-minute walk after a meal resulted in lower blood sugar levels than a daily 30-minute walk. The study with 41 adults found that type 2 diabetics who took frequent walks after meals had 12% lower blood sugar than those who walked for 30 minutes every day. Improvements were 22% greater after dinner when carb intake was highest.

You can read about the study here: https://www.nicswell.co.uk/health-news/a-10-minute-walk-after-a-meal-good-for-diabetes.

Even the ADA states that if you have trouble walking 30 minutes at a time, walk throughout the day, 10 minutes in the morning, afternoon, and evening (https://diabetes.org/healthy-living/fitness/diabetes-walking-plan#:~:text=Benefits%20of%20Walking,the%20lower%20your%20diabetes%20risk).

Don’t have 10 minutes? Well, even 2 minutes may be enough. Walking as little as two minutes after a meal can help, according to a 2022 study in the journal Sports Medicine.

The study showed that both standing and walking lowered postprandial glucose levels compared to sitting. But, according to Aidan Buffey, an author of the paper, “standing did have a small benefit,” adding, “light-intensity walking was a superior intervention.” Light walking also improves insulin levels after a meal.

Read about the study here: https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html

Learn how standing can help improve blood sugar and insulin resistance in my previous post:

https://backtonaturediabetic.com/sitting-increases-diabetes-risk-and-makes-diabetes-worse/.

But I’m too full to Walk

You may think you are too full to walk after a meal, but walking can actually aid in digestion. Walking after a meal stimulates the stomach and intestines, which promotes faster digestion.

However, if you experience stomach issues while walking after eating, take a 10-15 minute break and then walk slowly.

Other Benefits of Walking

Besides lowering blood sugar levels after meals, walking can also help you with:

High blood pressure
Heart disease
Bad cholesterol
Better balance
Weight loss/maintenance
Elevating mood
Reducing stress
Strengthening bones and muscles
Improving sleep
Socializing by encouraging others to walk and talk with you
Saving money by not having to join a gym

Walk to Benefit Yourself and Diabetes

An excellent way to walk to reduce blood sugar levels and increase diabetes awareness and research is to take part in ADA Step Out and JDRF walks. Check out their monthly walks here: https://backtonaturediabetic.com/events-and-conferences.html

Conclusion

Do you want to lower blood sugar spikes after meals? You can by taking a short walk. Strolling can prevent spikes and even aid in digestion. And a few minutes is all it takes.

Quotes

“Each small thing you do will have benefits, even if it is a small step.” — Dr. Kershaw Patel, a cardiologist at Houston Methodist Hospital.

“Walking is a man’s best medicine.” — Hippocrates

“An early morning walk is a blessing for the whole day.” — Henry David Thoreau

“All truly great thoughts are conceived while walking.” — Friedrich Nietzsche

“If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk.”

— Raymond Inmon

Natural Alternatives to Ozempic®

You’ve probably heard of Ozempic and how it became famous on social media for quick weight loss. Surely, who can blame people for flocking to their doctor’s office for a prescription? You lose weight by injecting yourself once a week, not having to worry about dieting, counting calories, or exercising. And it manages blood sugar levels. What’s not to love? Even famous people like Elon Musk and Chelsea Handler have used it to lose weight. However, because there are issues with Ozempic, you might want to consider natural alternatives.

How Ozempic Works

Ozempic is a diabetic drug that works by mimicking the hormone called glucagon-like peptide, or GLP-1. According to their website, it helps your pancreas produce more insulin when your sugar is high. It also prevents your liver from making and releasing too much sugar. Ozempic can also slow down digestion and help you feel fuller.

Problems with Ozempic

While all of this sounds wonderful, there are issues with using Ozempic, such as:

Being prescribed to non-diabetics causes a shortage for those who need the drug
It can cause “Ozempic face” which is sagging and aging of the face
It can cause “Ozempic butt” which is sagging skin on the butt
Your insurance may not cover it and it’s expensive out of pocket
It may cause side effects such as diarrhea and nausea
There’s an increased risk of gallstones
In rare cases, Ozempic may cause pancreatitis or swelling of the pancreas

With that said, I am not against Ozempic. If your doctor thinks it’s right for you and it manages your blood sugar levels and helps you lose weight, then I’m all for it. However, if it’s hard for you to get, is pricey, or causes side effects, you can try natural alternatives instead.

How to Boost GLP-1 Naturally

There are many ways to boost GLP-1 naturally. For example, there are foods, antioxidants, and spices that influence or increase GLP-1 levels. They include:

Good fats such as avocado, nuts, olive oil, and eggs
High-fiber foods such as vegetables and whole grains
Tea
Curcumin
Cinnamon
Soybean
Resveratrol

(https://www.sciencealert.com/ozempic-is-a-weight-loss-sensation-but-these-foods-give-the-same-effect).

https://pubmed.ncbi.nlm.nih.gov/34981502/#:~:text=In%20the%20current%20study%2C%20we,influence%20on%20GLP%2D1%20release

Quercetin

Quercetin is a plant pigment found in plants and foods. Human and animal studies show quercetin can directly stimulate GLP-1 secretion (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235588/#:~:text=As%20dietary%20proteins%20are%20digested,in%20humans%20and%20animal%20models).

Additionally, many of the foods containing quercetin are also mentioned in this post for other benefits. They include onions, apples, and green tea.

Exercise

Exercising is one of the most natural and best things you can do for diabetes. It not only lowers high blood sugar, but it also aids in weight loss. Now research shows that exercise may improve GLP-1 resistance. In fact, endurance training improved cell sensitivity to GLP-1 in overweight women (https://pubmed.ncbi.nlm.nih.gov/35935071/#:~:text=Conclusion%3A%20Along%20with%20improved%20glycemic,was%20not%20registered%20as%20such).

Oral Glutamine

Glutamine is the most abundant amino acid, and a study shows it stimulates GLP-1 (https://pubmed.ncbi.nlm.nih.gov/15365617/). According to WebMD, it is likely safe in doses up to 40 grams, but can cause bloating, nausea, dizziness, and stomach upset. You should not take it if you have liver disease and it may interact with anti-seizure medications. Also, there isn’t enough information about whether it is safe for pregnant women. Therefore, you need to be cautious if you want to try it.

A Good Night’s Rest

A study showed that severe obstructive sleep apnea (OSA) is associated with lower GLP-1 (https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12552).

Read my post on OSA and how to get a good night’s sleep at https://backtonaturediabetic.com/the-connection-between-diabetes-and-sleep-disorders/.

Berberine

Berberine is a chemical found in plants.

A Time article states, “Berberine cannot replicate the key mechanism of semaglutide and bond to GLP-1 receptors, making it a poor stand-in for drugs like Ozempic” and “Berberine can result in some modest weight loss.”

Yes, it’s true that berberine is not a substitute for Ozempic, but it can be a substitute for metformin. Both can reduce blood sugar and lead to modest weight loss. Read my post on how berberine is nature’s metformin here: https://backtonaturediabetic.com/why-berberine-is-natures-metformin

Keto and Intermittent Fasting

According to Dr. Frank Pescatore, it’s easy to mimic the benefits of Ozempic naturally. “By eating in ways that naturally boost the production of GLP-1—the same hormone in semaglutide shots. Delaying breakfast with intermittent fasting is a proven approach. Eating a keto diet is another. British research finds the calcium in cheese paired with the amino acids in meat stimulate GLP-1 release, making you less hungry” (https://www.firstforwomen.com/posts/diet/ozempic-for-women-over-50-miracle-or-miss).

Reducing Uric Acid

Dr. David Perlmutter claims Ozempic works in part by lowering levels of uric acid, which is a waste product found in the blood. He states to limit foods that elevate uric acid, such as sweeteners, alcohol, gluten, beef, and organ meats.

https://www.zinio.com/explore/free/womans-world/june-5-2023-i605014/anti-acid-secret-to-easy-fat-loss-a156411#:~:text=Turns%20out%2C%20Ozempic%20works%20its,we%20eat%2C%E2%80%9D%20he%20insists.

Food and spices the doctor recommends are:

leafy greens
apples
cruciferous vegetables
celery
onion
squash
bing cherries
tart cherry juice
green tea with lemon
garlic
ginger
turmeric
allulose sweetener

Most of these natural alternatives have already been shown to help diabetics lose weight and control blood sugar. For example, exercising, eating vegetables, and drinking tea are excellent for blood sugar control and weight loss. That they may also boost GLP-1 makes them even better.

Conclusion

Ozempic is all we seem to hear about nowadays. While it’s appealing to take a weekly shot to manage blood sugar levels and lose weight, there are many reasons you might not want to, or cannot, take it. As a result, you may want a more natural approach to boosting GLP-1.

Quote

“You know, if you are on Ozempic and eat junk, processed foods, too much sugar, you are not going to really change your eating habits. And we know that what leads to disease are ultra-processed foods and sugar. So, learning to also change your food habits is key.” – Arianna Huffington

Disclaimer

Please remember this is not medical advice or intended to replace your doctor’s advice. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your healthcare provider before trying new treatments.

Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.

I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.

Four Ways to Lower High Blood Sugar Quickly

Maybe you ate too many carbs, are fighting an infection, or have the Dawn Phenomenon upon waking up. Whatever the reason, your blood sugar is high, you’re thirsty, and are urinating frequently. Not only is it an inconvenience, but it’s also dangerous because you may have ketones and frequent high blood sugars can lead to complications. The only thing on your mind is to lower your blood sugar quickly. Here are four ways to do so, and three of them are natural.

Dangers of High Blood Sugar

Before we get to how to lower your blood sugar quickly, there are dangers with consistently high blood sugar levels, such as:

Putting you at risk for heart disease and kidney disease
Damaging nerves (diabetic neuropathy)
Causing diabetic retinopathy, which affects the eyes

Ketones

High blood sugars also put you at a risk for ketones.

If your body doesn’t have enough insulin to allow blood sugar into your cells to use as energy, your liver will break down fat for fuel instead of glucose, leading to ketones. If ketones build up, they make the blood acidic, which can poison the body, leading to diabetic ketoacidosis (DKA). This is more common in type 1 diabetes and can be life-threatening.

It’s best to check for ketones with a urine test, which is available at most pharmacies. Symptoms include:

Fruity smelling breath
Dry mouth
Stomach pain
Nausea and/or vomiting
Fatigue

When to see a Doctor

Call or see your doctor if you have:

Consistently elevated blood sugar levels
Ketones
Blurred vision
Extreme thirst
Frequent urination
Vomiting
Confusion

Insulin

The fastest way to lower your blood sugar is to take fast-acting insulin. However, take caution not to double dose if your sugar does not come down immediately or your sugar may drop too low.

But what if you don’t take insulin? Unlike insulin, medications for type 2 diabetes, like metformin, do not immediately lower blood sugar. Other medications like Meglitinides (Repaglinide and Nateglinide) do not directly reduce blood sugar. Instead, they help manage blood sugar levels, especially before meals. If you have type 2 diabetes, discuss a plan to lower blood sugar levels with your doctor or endocrinologist.

If you are on insulin, how much insulin do you take? The general rule is 1 unit will cover 12-15 grams of carbs and lower blood sugar by 50 mg. However, the emphasis is on general due to variables such as how sensitive your body is to insulin, stress, and physical activity.

Correctional insulin

You may need to use a correction factor to “correct” or lower high blood sugar before a meal. You can read this article for guidance on calculating insulin doses. However, it’s important you do not self-treat but discuss an insulin dose regimen with your doctor because you will need a customized plan (https://dtc.ucsf.edu/types-of-diabetes/type1/treatment-of-type-1-diabetes/medications-and-therapies/type-1-insulin-therapy/calculating-insulin-dose/).

Exercise

Exercise is a fast and natural way to lower blood sugar levels. Not only does it lower high blood sugar, but it also lowers insulin resistance and increases insulin sensitivity, so cells convert glucose to energy.

However, the American Diabetes Association (ADA) recommends testing for ketones if your blood sugar is over 240. If ketones are present, they advise not to exercise. The reason is that exercising with ketones may further increase blood sugar.

Hydration

Another natural way to lower high blood sugar is to hydrate. Dehydration means there is less water in your body, making blood sugar more concentrated. You can drink water and diet soda, just not anything with sugar, like juice. You can also add lemon to water which has anti-diabetic properties (https://backtonaturediabetic.com/how-drinking-water-decreases-blood-sugar-levels/).

Heat

Lastly, heat lowers blood sugar levels. I purposely left this one for last because you have to use heat carefully. Heat causes blood vessels to dilate, which increases insulin absorption. You can take a hot shower, but make sure the water is not too hot. Sitting in a hot tub or sauna can also lower blood sugar levels, but you should exercise caution if you do so while alone, as the heat may cause your blood sugar to drop quickly.

In fact, research shows soaking in a hot bath could help control type 2 diabetes. A study examined subjects taking an hour-long hot bath. Those who took a hot bath burned 126 calories per hour, which is like a 25-30-minute walk. The research suggests that taking a hot bath can increase burning calories and may help reduce blood sugar spikes after eating (https://www.diabetes.co.uk/news/2016/aug/hot-bath-could-boost-type-2-diabetes-management-97414776.html).

You can also sunbathe to lower high blood sugar. A study examined the effects of sunbathing on 30 subjects over 40 years old. They sunbathed in the morning for 10 minutes for a week, which significantly reduced their blood sugar levels (https://aip.scitation.org/doi/pdf/10.1063/5.0052549).

However, while sunbathing may lower blood sugar, be aware that sunburn can raise your blood sugar. According to the CDC, this is because pain causes stress, which increases blood sugar levels.

Conclusion

Try the treatments above to bring down high blood sugar levels quickly. Three of them are natural remedies. Always check your blood sugar levels and ketones. Create a plan with your doctor to treat and correct high blood sugars, especially if you take insulin. And you should see your doctor or go to the emergency room if your blood sugar remains uncontrolled and you have ketones.

Disclaimer

Please remember this is not medical advice or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your health care provider before trying new treatments.

I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your health care team; see what works best for you, and monitor your blood sugars.

Sitting Increases Diabetes Risk and Makes Diabetes Worse

We’ve all heard it, sitting is the new smoking. While prolonged sitting is harmful to everyone, it’s worse for diabetes for two reasons. First, it increases the risk of developing type 2 diabetes. Second, constantly sitting increases blood sugar and insulin resistance for those with diabetes. To put it another way, excessive sitting can either increase your chances of developing type 2 diabetes or make your diabetes worse.

Sitting Increases Diabetes Risk

Sitting for long periods of time can increase your risk of developing type 2 diabetes, heart disease, and death. Dr. Emma Wilmot of the England University of Leicester and her team analyzed 18 studies that together included 794,577 participants. They found that people who sat for long periods doubled their risk of developing diabetes, even if they exercised regularly.

The study also linked prolonged sitting to a greater risk of death from all causes, but the strongest link was to diabetes, Wilmot says.

Dr. Thomas Yates, who led the study, says “Even for people who are otherwise active, sitting for long stretches seems to be an independent risk factor for conditions like diabetes, cardiovascular disease, and kidney disease.”

Dr. Matthew Hobbs, Head of Research at Diabetes UK, said, “The overarching message is that spending a lot of time sitting or lying down can be bad for overall health and considerably increases your risk of developing type 2 diabetes.”

Their findings are backed by a study from the Annals of Internal Medicine that found that prolonged periods of sitting increase the risk for heart disease, diabetes, cancer, and death, regardless of whether a person exercises regularly.

Standing Improves Blood Sugar and Insulin Resistance

Three studies prove that standing improves blood sugar and insulin resistance for diabetics:

One study found moving for 3 minutes every half hour improved blood glucose levels in adults with type 2 diabetes (https://www.diabetes.org/healthy-living/fitness/break-sitting-streak).

Another study shows that standing improves insulin resistance. Researchers at the University of Turku in Finland conducted a study with 64 participants to investigate the association between insulin resistance and a sedentary lifestyle. They concluded, “these findings encourage replacing sitting with standing for potential improvements in insulin sensitivity in adults at increased type 2 diabetes risk.”

The third study was conducted in Australia with 23 sedentary office workers. It found that participants who stood up every 30 minutes of the hour had significantly reduced blood sugar levels, compared to those who sat for 8 hours (https://fitness.org.au/articles/exercise-research-reviews/if-you-sit-all-day-at-work-standing-up-often-may-reduce-your-type-2-diabetes-risk/8/51/19).

WFH–a Mixed Blessing

I love being able to work from home. There are tremendous advantages to saving money and time on commuting and the comforts of being at home. However, it has created issues for many of us because it decreases our mobility.

The results from an Upright Pose survey of 2000 remote and hybrid workers in the U.S. gives us a scary insight into how sedentary working from home has made us (https://www.uprightpose.com/the-health-dilemma-of-the-work-from-home-era/).

Since working remotely, 54% of remote/hybrid workers estimate they’ve reduced their mobility during work hours by 50% or more
On a typical remote workday, ‌36% sit ‌in‌ ‌their‌ ‌work‌ ‌chairs‌ nearly ‌the‌ ‌entire‌ ‌day, ‌ ‌63% ‌ ‌walk‌ ‌only‌ ‌to‌ ‌the‌ ‌bathroom‌ ‌or‌ ‌kitchen, and 24% never leave the house
Despite the recommended 8,000 steps per day, nearly half of remote workers take fewer than 1,000 steps during work hours
50% ‌ report pain in the lower back, 48% in the shoulders, and 52% in the eyes
82% of workers under 35 reported experiencing a physical health issue for the first time over the past year, and 70% of them sought medical treatment
78% ‌ ‌are concerned about the long-term health effects of a sedentary lifestyle

So, how do we reverse this sedentary lifestyle? We need to stand more and sit less. I bought a standing desk, and it has been one of the best purchases of my life. I also have the app, Big Stretch, on my work computer, which reminds me to get up and take breaks. Here are other tips for sitting less:

Use a standing desk, standing desk converter, treadmill desk, or even a tall file cabinet for your laptop
Stand while talking on the phone and during work meetings
Stand during commercials
Stand while doing tasks, such as tidying up and opening mail
Set an alarm on the phone to take regular breaks
Break up periods of sitting with activity every 30 minutes
Use an app such as Big Stretch or Stand Up
Walk during your lunch break
Stand on public transportation

Conclusion

Research has revealed that sitting for prolonged times may increase the risk of developing diabetes, even if you exercise. If you think about it, exercising for 30 minutes will not undo the harms of sitting for hours. However, exercising is still important, but it must also include standing more. For diabetics, standing more can improve blood sugar levels and insulin sensitivity. And that’s news we can all stand up and cheer for!