3 habits you should maintain after eating to stabilize blood sugar

Blood sugar control is not just a story for people with diabetes, it is also the key to maintaining sustainable energy and metabolic health. Nutrition experts suggest 3 simple actions after meals to help the body process sugar more effectively, preventing fatigue after eating.

Walk gently for about 10 minutes

Light exercise right after eating is the best way to “cut off” hyperglycemia.

According to expert Amy Kimberlain, walking helps muscles immediately use the glucose they just loaded, instead of letting it accumulate excessively in the blood. At the same time, light exercise helps direct blood flow out of the intestinal tract, slowing the absorption of glucose.

Studies show that just 10 minutes of walking after eating has the same blood sugar-lowering effect as 30 minutes of walking at other times.

If you can’t go out, you can clean the house, wash the dishes or climb the stairs. Even just 1-3 minutes of climbing stairs can help improve insulin levels significantly.

Prioritize drinking filtered water

Filtered water is a silent “assistant” that helps the kidneys eliminate excess sugar through urine.

Expert Kimberlain emphasized: “Drinking water helps dilute blood sugar levels and maintain stable blood volume.” However, filtered water acts as a gentle support, not as powerful as walking, so you should combine the two.

Dessert with fiber-rich fruits or fermented foods

Instead of desserts or cakes high in refined sugar, end the meal with berries (strawberries, blueberries) or chia seed pudding to help slow down the absorption of carbohydrates from the main meal.

If you don’t like sweets, you can eat a little kimchi or fermented foods. They contain probiotics that support glucose metabolism and reduce inflammation in the digestive system.

Besides post-meal habits, experts recommend that you build a scientific lifestyle through the following rules:

– “Balanced plate” rule: Prioritize complex carbs (whole grains, sweet potatoes), lean protein, healthy fats and lots of fiber.

– “Golden” eating order: Eat vegetables and protein first, then starch (rice, bread). This method helps the digestive system have a “cushion” of fiber, preventing blood sugar spikes.

– Regular exercise: Ensure at least 150 minutes of moderate-intensity exercise per week and limit sedentary time in front of the screen.

– Get enough and deep sleep: Poor quality sleep disrupts hormones and directly affects the body’s ability to control blood sugar.

Small changes like walking 10 minutes or changing the order of food may seem simple but have huge cumulative effects on metabolic health. However, if you are treating diabetes, always consult your doctor to adjust the regimen accordingly, do not arbitrarily replace medication with these habits.