Repeated spikes in blood sugar levels pose a potential risk for diabetes associated with heart, kidney and vision problems .
Diabetes is a life-changing condition that usually persists throughout life. In both type 1 and type 2 diabetics, it causes too high blood sugar levels. For this reason, people with diabetes must be careful to keep their levels low.
One way to lower blood sugar levels is through diet: some foods increase it and others lower it. Physical activity can play a role. One expert shared a simple way to incorporate exercise into your daily routine to prevent blood sugar spikes.
The endocrinologist recommended applying the 55/5 rule to days spent at the table or a lot of sitting.
“It is important to consider how much time you spend sitting during the day, because we know that this can be harmful. Adopting principles like the 55/5 rule can help improve blood sugar and post-meal insulin levels. This means that for every 55 minutes spent in a sitting position, they got up or moved for five minutes, ”says Antonina Gureeva, an endocrinologist, especially for MedikForum.
The importance of physical activity for diabetics is confirmed by various studies.
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Light exercise after meals is another way to prevent blood sugar spikes. The results show that 60 minutes of light aerobic exercise or 20 to 30 minutes of moderate activity starting 30 minutes after a meal can effectively control the glucose spike with minimal risk of hypoglycemia.
Exercising at other times may lead to counterregulatory glucose spikes.
“Adding short, moderate-intensity resistance exercise to aerobic activity two or three times per week, as recommended by current guidelines, may also help reduce glucose spikes.”
How to avoid high blood sugar: eat food in a certain order
However, he warned that “high-intensity exercise” causes large fluctuations in blood sugar levels, which means that their long-term effectiveness is not yet known.
MedicForum has previously written about the benefits of fermented foods.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.