True. When we think about managing our weight, we usually think about what's on our plate. But what happens after you eat matters just as much, and your muscles play a bigger part than you might expect.
After a meal, sugar from your food enters your bloodstream, and your body releases insulin to move it into your cells. Insulin is your body's storage hormone. Whatever energy isn't used straight away gets stored, and while insulin is high, your body is in storage mode rather than fat-burning mode.
Big blood sugar spikes also bring big dips. That dip is behind the afternoon slump, the sudden sugar cravings, and feeling hungry again surprisingly soon after eating. Keeping blood sugar steadier means fewer cravings, more even energy, and a body that stores less of what you eat.
The good news is that your muscles can help. Working muscles pull sugar out of the blood to use as fuel before it gets stored. You don't need a gym session. Short bursts of movement, especially after eating, make a real difference.
Four easy movements to try
- Seated calf raises — While sitting, keep your toes on the floor and lift and lower your heels at a steady pace. The small muscle deep in your calf is surprisingly good at using up blood sugar, and nobody at the office will notice.
- A walk after meals — Ten to fifteen minutes of easy walking after lunch or supper is one of the simplest habits you can build.
- Squats or sit-to-stands — Stand up from your chair and sit down again, ten times. Doing this every 45 minutes or so, or during TV ad breaks, helps break up long periods of sitting.
- Wall push-ups or stairs — A minute or two of light effort gets larger muscle groups involved.
Timing matters
Movement within about half an hour of eating tends to help most. Little and often works better than one big effort at the end of the day.
On the plate
Pairing carbohydrates with protein, fibre and healthy fats slows how quickly sugar reaches your bloodstream. Starting a meal with vegetables helps too.
If you have questions about your blood sugar or energy levels, pop in to see us or book a consultation with our Naturopath.
From Our Naturopath's Office
If you are on medication for diabetes or blood sugar, more movement can lower your levels further. Please speak to your doctor before changing your routine, and keep an eye out for signs of low blood sugar such as shakiness, sweating or dizziness.