How the habit of walking for 10 minutes after every meal can be a game-changer
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How the habit of walking for 10 minutes after every meal can be a game-changer
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Walking for 10 minutes after meals offers health benefits. Research suggests this simple practice can lower blood sugar levels and enhance metabolism, promoting overall well-being.
Finding a simple and effective way to improve our health can feel like a challenge. One such habit that stands out for its simplicity and effectiveness is walking for just 10 minutes after each meal. This practice can greatly enhance overall well-being. Post-meal walks can improve digestion, regulate blood sugar levels, help in weight management, and boost mental health.
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Have you ever joined a weight loss program or support group?
Here are the various benefits of this easy-to-adopt habit and reasons why it can be a game-changer for our health.
Walking helps improve digestion
One of the most immediate benefits of walking after a meal is improved digestion. When we walk, the gentle movement helps stimulate the digestive system, encouraging the smooth passage of food through the stomach and intestines. A study published in the journal Gastroenterol and Hepatology found that light physical activity post-meal can aid gastric emptying, reducing the risk of bloating and indigestion. This means we are less likely to experience discomfort and more likely to enjoy our meals.
5 Health Benefits Of Walking After Meals (Image Credits: iStock)
Helps control blood sugar in a better way
Walking after meals can also help regulate blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of developing the condition. According to a study published in the journal “Sports Medicine” says, walking for 10 minutes after each meal can significantly lower blood sugar levels, reducing the overall blood sugar response by up to 22% compared to sitting post-meal. This reduction in blood sugar spikes can help prevent the onset of diabetes and manage existing conditions more effectively.
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A better strategy for weight loss
Adding short walks after meals can be a valuable tool for weight management. Regular post-meal walks increase the number of calories burned throughout the day without the need for strenuous exercise sessions. Research published in the ‘International Journal of General Medicine’ suggests that this habit can enhance metabolism and help maintain a healthy weight over time. Walking also reduces the likelihood of sedentary snacking, which can further support weight loss or maintenance goals.
Give a start to a better heart
Cardiovascular health is another area where post-meal walking shines. Regular walking helps improve circulation, reduce blood pressure, and enhance overall heart health. Regular physical activity, such as walking, can lower the risk of cardiovascular diseases by up to 30%. Walking after meals specifically helps keep the heart active and reduces the workload on your cardiovascular system.
Keeps us mentally fit
The benefits of walking extend beyond physical health; they also encompass mental well-being. Walking, even for just 10 minutes, releases endorphins, which are natural mood lifters. A study published in ‘Sports Medicine’ found that participants who walked after meals reported feeling less stressed and more relaxed compared to those who remained sedentary. This brief period of movement can act as a mini mental health break, improving overall mood and reducing anxiety.
About the Author
The TOI Lifestyle Desk is a dynamic team of dedicated journalists who, with unwavering passion and commitment, sift through the pulse of the nation to curate a vibrant tapestry of lifestyle news for The Times of India readers. At the TOI Lifestyle Desk, we go beyond the obvious, delving into the extraordinary. Consider us your lifestyle companion, providing a daily dose of inspiration and information. Whether you're seeking the latest fashion trends, travel escapades, culinary delights, or wellness tips, the TOI Lifestyle Desk is your one-stop destination for an enriching lifestyle experience.
everwhere different advise given .i just started walking 100 steps after lunch dinner actually 200 althoughbwritten 100 .now this article 10 mintes walk confused what to start and follow
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everwhere different advise given .i just started walking 100 steps after lunch dinner actually 200 althoughbwritten 100 .now this article 10 mintes walk confused what to start and follow
Elevated blood glucose levels in diabetes pose serious health risks, especially to feet. Over time, high blood sugar can damage nerves and blood vessels, leading to infections and complications. Diabetic neuropathy causes tingling and loss of sensation.
Elevated blood glucose or blood sugar levels are a defining characteristic of diabetes, a worldwide health issue. Diabetes is aptly known as the "silent killer" as it may lead to major difficulties, such as foot issues, if there is an excessive amount of glucose (also known as sugar) in the blood for an extended period of time. One person gets diabetic foot every two seconds; of them, half have infection and 20% end up in the hospital.
Somewhere in the globe, a diabetic patient has their limb amputated every twenty seconds.
Over time, high blood sugar can cause damage to the nerves and blood vessels in the feet, which can lead to diabetic foot issues. Diabetic neuropathy, a kind of nerve injury, can cause tingling, discomfort, numbness, or loss of sensation in your feet. The illness is characterized by infection, ulceration, or degeneration of the foot's tissues linked to peripheral artery disease and/or neuropathy in the lower extremities of a person with (a history of) diabetes mellitus.
Common signs of diabetic foot include changes in skin color and temperature, swelling in the foot or ankle, pain in the legs. Alongside, patients may observe other symptoms like open sores on the feet that are slow to heal or are draining, ingrown toenails or toenails infected with fungus, corns or calluses, dry cracks in the skin, especially around the heel Foot odor that is unusual or won't go away.
Diabetic foot symptoms differ in different individuals and may depend on the specific issues a person is experiencing at the time. However, symptoms might include loss of feeling, numbness or tingling, blisters or other wounds without pain, skin discoloration and temperature changes, red streaks, wounds with or without drainage, painful tingling and staining on socks. If an infection develops, a person may also experience fever, chills, extreme sickness, uncontrollable blood sugar, shock and redness.
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Individuals with diabetes who exhibit infection-related symptoms, particularly in the foot, should seek immediate medical attention. If left untreated, diabetic foot problems can result in serious complications such as gangrene, deformities, charcot foot, and amputation.
Management and Treatment
Diagnostic procedures for diabetic ulcers include blood tests, radiography, ankle-brachial index and toe pressure, pulse-volume recording, ultrasonography, computed tomography (CT) scanning or magnetic resonance imaging (MRI), bone scans, and angiography.
Depending on the kind, there are several treatments for foot issues linked to diabetes. Diabetes-related podiatric disorders require immediate medical attention; do not attempt self-care. A podiatrist, a medical professional who specializes in foot care, may be involved in treating these conditions. If you have a diabetes-related ulcer, for example, your provider may begin with first cleaning the wound thoroughly followed by draining any fluid or pus from the ulcer.
Following cleaning, dead or infected tissue is removed – known as debridement. Your healthcare provider may apply special bandages and ointments to absorb extra fluid, protect the wound and help it heal. Recommend using crutches or a wheelchair to relieve pressure on the injured foot (a process known as offloading). To control and eradicate infection, intravenous or oral antibiotics may be prescribed.
Depending on the severity of the infection, your doctor could advise hospitalization. An amputation may be required in certain cases to stop an infection from spreading to other bodily parts. Amputation risk is significantly decreased with early intervention.
(By Dr Navin Chobdar, Vascular & Endovascular Surgeon, PSRI Hospital)
The article discussed the debilitating effects of migraines, which impact 10% of people worldwide. Besides severe headaches, migraines can cause dizziness and vertigo, especially in vestibular migraine cases. Dr. Anita Bhandari emphasized lifestyle changes and special medications to manage symptoms. Preventative measures remain key, including dietary adjustments, sufficient sleep, and stress reduction.
Even if you've never experienced a migraine, you may be aware of what occurs. The aggravating headaches seem to appear out of nowhere, leaving the victim with severe pain, nausea, and light sensitivity. Dizziness, however, is an additional symptom that migraines can cause. An estimated 10% of individuals globally suffer from migraines, with women experiencing the condition almost three times more frequently than males.
Approximately 25% of individuals in the US report having headaches on a daily basis, and 25% of them also report having vertigo or dizziness. Is it possible for migraines to cause vertigo? To learn more, keep reading.
What is a migraine?
A migraine is referred to as a headache that usually presents on one side of the head and can cause severe throbbing pain or a pulsing sensation. In addition to heightened sensitivity to light and sound, migraines frequently accompany nausea and vomiting. However, not every migraine is made equally. Dizziness is a concerning symptom that some migraine sufferers encounter, even though many only experience the symptoms mentioned above.
Can migraines make you dizzy?
According to Dr. Anita Bhandari, Neurotologist & ENT surgeon, director, NeuroEquilibrium, “Migraine is commonly thought to be just a headache. But it can present in many ways, like imbalance, Dizziness, disorientation, neck pain, or the common throbbing headache. Over 10% of migraine sufferers have Vertigo and Dizziness as their primary symptoms. This form of Migraine is called Vestibular migraine. It is usually associated with nausea and vomiting.
Vestibular Migraine may or may not have any accompanying headache. Many Vestibular migraine patients cannot tolerate loud sounds or bright lights. This is due to a condition called sensory amplification, where their sensory systems are over-sensitive, leading to an exaggerated response to certain stimuli. These patients often have motion sickness. Vestibular Migraine is more common in patients in the 20 to 50-year age bracket. Common triggers include inadequate sleep, skipping meals, stress, and extended screen time.
Vestibular Migraine diagnosis is done by taking a detailed history followed by a Vestibular evaluation, which involves the assessment of the balance system by various tests like VNG (Videonystagmography), Subjective Visual Vertical (SVV), Dynamic Visual Acuity (DVA), etc.
Vestibular Migraine is primarily influenced by diet and lifestyle. Some simple dietary tips to reduce the incidence and severity of dizzy episodes include eating on time, reducing caffeine intake, avoiding MSG ( monosodium glutamate), and reducing alcohol. Lifestyle modifications like reducing screen time, meditation, reducing stress, and sleeping on time help control headaches and Dizziness in migraine patients. Besides lifestyle and dietary changes, many patients with vestibular Migraine require medicines called "Migraine prophylaxis" to bring the problem under control. Your doctor will decide which medication would be most suitable for you according to the severity of symptoms, gender, weight, and associated co-morbidities of the patient. The treatment typically lasts several months, but the medicines may change according to the patient's response. That is why regular follow-up is essential.
It's important to remember that vertigo and dizziness are treatable! Don't let Dizziness shake your confidence. A Vestibular evaluation to assess your balance system will help diagnose and plan the best treatment for your problem.”
Relief – what works and why?
The traditional approach to treating dizziness caused by migraines is to prevent them in the first place. The dizziness is unaffected by medications intended to inhibit the progression of headaches. A multifaceted strategy should be used to avoid migraines. It might be useful to keep a headache journal in which you note any events that can trigger the headache. Keeping away from recognized triggers is another useful migraine management strategy. Healthy eating, frequent exercise, and balanced diets are all part of management, as is getting enough sleep. If these actions are insufficient on their own, medications may be taken. The majority of preventative migraine drugs were first created to treat other conditions including depression, high blood pressure, or seizures.
These drugs may function by altering the equilibrium of certain chemicals in the brain, however the exact mode of action of these substances is still unknown. The four main classes of medications used to prevent migraines are tricyclic antidepressants, beta-blockers, calcium channel blockers, and anti-epileptic (anti-seizure) drugs. Every migraine sufferer is different, and not every patient will benefit from every treatment. The patient's primary healthcare provider should be consulted thoroughly when selecting a medicine because each of these drugs has potential interactions with other drugs in addition to potential side effects.
The TOI Lifestyle Desk is a dynamic team of dedicated journalists who, with unwavering passion and commitment, sift through the pulse of the nation to curate a vibrant tapestry of lifestyle news for The Times of India readers. At the TOI Lifestyle Desk, we go beyond the obvious, delving into the extraordinary. Consider us your lifestyle companion, providing a daily dose of inspiration and information. Whether you're seeking the latest fashion trends, travel escapades, culinary delights, or wellness tips, the TOI Lifestyle Desk is your one-stop destination for an enriching lifestyle experience.
A mother with health issues faced doubts about breastfeeding due to concerns over medication and past surgeries. Experts advised on choosing safe medications, regular health checkups, and seeking support from family and healthcare providers to ensure proper breastfeeding management.
A mother with existing health issues has many doubts about breastfeeding. They have concerns about whether their health condition or any medication that they take for these conditions like diabetes, high blood pressure epilepsy, multiple sclerosis, thyroid conditions and other illnesses can cause any harm to the baby. They’re also worried whether they will be able to breastfeed or not if they had previous breast surgery or some conditions related to mobility and posture.
If you are suffering from some medical conditions, a few tips to assist you in breastfeeding are
Choose the right medication: If possible, switch to breastfeeding-friendly medications
Monitor your health- Keep track of how your condition affects you and your baby. Regular checkups can help ensure both your health and your baby’s well-being
Take help of family and friends to ease the burden and provide practical assistance with breastfeeding and caregiving
Consult a healthcare provider: Discuss your health issues with your doctor and lactation consultant. They can help create a plan tailored to your specific condition and need
Adjust feeding techniques – A lactation consultant can help with latching, positioning, and overcoming challenges
Prioritize self-care: Rest, eat well, maintain a balanced diet, stay hydrated and manage stress
Express milk: If direct feeding is challenging, express milk for your baby
Consider a supplemental nursing system: If needed, use a system that allows your baby to nurse while receiving supplemental milk
Remember, breastfeeding is beneficial for both mother and baby. With proper guidance and support, most mothers with existing health issues can successfully breastfeed.
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हर भोजन के बाद 10 मिनट तक चलने की आदत कैसे गेम-चेंजर बन सकती है
timesofindia.indiatimes.com/life-style/health-fitness/health-news/how-the-habit-of-walking-for-10-minutes-after-every-meal-can-be-a-game-changer/articleshow/112309191.cms
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मनी मंत्र एपिसोड 5 | लेबर लॉ एडवाइजर के संस्थापक ऋषभ जैन और मंदीप गिल ने अपनी कंटेंट क्रिएशन जर्नी शेयर की
हर भोजन के बाद 10 मिनट तक चलने की आदत कैसे गेम-चेंजर बन सकती है
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भोजन के बाद 10 मिनट तक चलने से स्वास्थ्य लाभ मिलते हैं। शोध बताते हैं कि यह सरल अभ्यास रक्त शर्करा के स्तर को कम कर सकता है और चयापचय को बढ़ा सकता है, जिससे समग्र स्वास्थ्य को बढ़ावा मिलता है।
हमारे स्वास्थ्य को बेहतर बनाने का एक सरल और प्रभावी तरीका खोजना एक चुनौती की तरह लग सकता है। ऐसी ही एक आदत जो अपनी सरलता और प्रभावशीलता के लिए जानी जाती है, वह है हर भोजन के बाद सिर्फ़ 10 मिनट तक चलना। यह अभ्यास समग्र स्वास्थ्य को काफ़ी हद तक बढ़ा सकता है। भोजन के बाद टहलने से पाचन में सुधार होता है, रक्त शर्करा के स्तर को नियंत्रित किया जा सकता है, वजन प्रबंधन में मदद मिलती है और मानसिक स्वास्थ्य को बढ़ावा मिलता है।
पोल
क्या आपने कभी वजन घटाने के कार्यक्रम या सहायता समूह में शामिल हुए हैं?
इस आसान आदत के विभिन्न लाभ और कारण यहां दिए गए हैं कि यह हमारे स्वास्थ्य के लिए गेम-चेंजर क्यों हो सकता है।
पैदल चलने से पाचन में सुधार होता है
भोजन के बाद टहलने का सबसे तात्कालिक लाभ पाचन में सुधार है। जब हम चलते हैं, तो हल्का-फुल्का मूवमेंट पाचन तंत्र को उत्तेजित करने में मदद करता है, जिससे पेट और आंतों से भोजन का आसानी से गुजरना सुनिश्चित होता है। गैस्ट्रोएंटेरोल और हेपेटोलॉजी जर्नल में प्रकाशित एक अध्ययन में पाया गया कि भोजन के बाद हल्की शारीरिक गतिविधि गैस्ट्रिक खाली करने में मदद कर सकती है, जिससे पेट फूलने और अपच का जोखिम कम हो जाता है। इसका मतलब है कि हमें असुविधा का अनुभव होने की संभावना कम है और हम अपने भोजन का आनंद लेने की अधिक संभावना रखते हैं।
भोजन के बाद टहलने के 5 स्वास्थ्य लाभ (छवि क्रेडिट: iStock)
रक्त शर्करा को बेहतर तरीके से नियंत्रित करने में मदद करता है
भोजन के बाद टहलने से रक्त शर्करा के स्तर को नियंत्रित करने में भी मदद मिल सकती है। यह मधुमेह वाले व्यक्तियों या इस स्थिति के विकसित होने के जोखिम वाले लोगों के लिए विशेष रूप से फायदेमंद है। जर्नल "स्पोर्ट्स मेडिसिन" में प्रकाशित एक अध्ययन के अनुसार, प्रत्येक भोजन के बाद 10 मिनट तक चलने से रक्त शर्करा का स्तर काफी कम हो सकता है, भोजन के बाद बैठने की तुलना में समग्र रक्त शर्करा प्रतिक्रिया 22% तक कम हो सकती है। रक्त शर्करा के स्पाइक्स में यह कमी मधुमेह की शुरुआत को रोकने और मौजूदा स्थितियों को अधिक प्रभावी ढंग से प्रबंधित करने में मदद कर सकती है।
वजन घटाने और बेहतर नींद के लिए 6 सर्वश्रेष्ठ शाम के वर्कआउट
वजन घटाने की एक बेहतर रणनीति
भोजन के बाद छोटी-छोटी सैर करना वजन प्रबंधन के लिए एक मूल्यवान उपकरण हो सकता है। भोजन के बाद नियमित रूप से टहलने से पूरे दिन कैलोरी बर्न करने की संख्या बढ़ जाती है, बिना किसी ज़ोरदार व्यायाम सत्र की आवश्यकता के। 'इंटरनेशनल जर्नल ऑफ़ जनरल मेडिसिन' में प्रकाशित शोध से पता चलता है कि यह आदत चयापचय को बढ़ा सकती है और समय के साथ स्वस्थ वजन बनाए रखने में मदद कर सकती है। चलने से गतिहीन स्नैकिंग की संभावना भी कम हो जाती है, जो वजन घटाने या रखरखाव लक्ष्यों का समर्थन कर सकती है।
एक बेहतर दिल की शुरुआत करें
हृदय स्वास्थ्य एक और क्षेत्र है जहाँ भोजन के बाद चलना चमकता है। नियमित रूप से चलने से परिसंचरण में सुधार, रक्तचाप को कम करने और समग्र हृदय स्वास्थ्य को बढ़ाने में मदद मिलती है। नियमित शारीरिक गतिविधि, जैसे कि पैदल चलना, हृदय संबंधी बीमारियों के जोखिम को 30% तक कम कर सकता है। भोजन के बाद टहलना विशेष रूप से हृदय को सक्रिय रखने में मदद करता है और आपके हृदय प्रणाली पर कार्यभार को कम करता है।
हमें मानसिक रूप से स्वस्थ रखता है
पैदल चलने के लाभ शारीरिक स्वास्थ्य से परे हैं; वे मानसिक स्वास्थ्य को भी शामिल करते हैं। केवल 10 मिनट के लिए भी चलने से एंडोर्फिन निकलता है, जो प्राकृतिक मूड लिफ्टर है। 'स्पोर्ट्स मेडिसिन' में प्रकाशित एक अध्ययन में पाया गया कि भोजन के बाद टहलने वाले प्रतिभागियों ने उन लोगों की तुलना में कम तनाव और अधिक आराम महसूस किया जो निष्क्रिय रहे। गतिविधि की यह संक्षिप्त अवधि एक छोटे मानसिक स्वास्थ्य ब्रेक के रूप में कार्य कर सकती है, जिससे समग्र मनोदशा में सुधार होता है और चिंता कम होती है।
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हर जगह अलग-अलग सलाह दी गई है। मैंने अभी-अभी दोपहर के भोजन के बाद 100 कदम चलना शुरू किया है, वास्तव में 200, हालांकि 100 लिखा है। अब यह लेख 10 मिनट की पैदल यात्रा उलझन में है कि क्या शुरू करना है और क्या करना है
लेख का अंत
हर जगह अलग-अलग सलाह दी गई है। मैंने अभी-अभी दोपहर के भोजन के बाद 100 कदम चलना शुरू किया है, वास्तव में 200, हालांकि 100 लिखा है। अब यह लेख 10 मिनट की पैदल यात्रा उलझन में है कि क्या शुरू करना है और क्या करना है
मधुमेह में उच्च रक्त शर्करा का स्तर गंभीर स्वास्थ्य जोखिम पैदा करता है, खासकर पैरों के लिए। समय के साथ, उच्च रक्तचाप
