A spike in blood sugar is seen 30 to 90 minutes after eating. If you have diabetes or want to avoid it, keeping this under control is important. Dr. Rajesh Khadgawat, Professor in the Department of Endocrinology, Metabolism and Diabetes at AIIMS New Delhi, has shared a simple remedy in a post on AIIMS’s official Instagram handle.

What to do after eating?

According to Dr. Khadgawat, one should take a light walk or stroll at a comfortable pace for 10 to 15 minutes after a meal. This keeps blood sugar from rising sharply after eating and helps keep it under control. The habit is especially beneficial for people who struggle with sugar rising after meals. It also lowers the risk of diabetes complications and heart disease.

How much to walk daily?

A 30 to 45 minute walk daily can help control blood sugar and prevent diabetes.

Walks in the morning and evening can prove beneficial, as they improve insulin sensitivity.

Just as walking after meals is beneficial, one can also walk before meals.

Things to keep in mind

Avoid heavy exercise immediately after eating.

If you have knee pain, exercise while sitting or lying down.

Do not give up physical activity entirely; try to stay active.

What can cause a sudden rise in sugar?

According to the US Centers for Disease Control and Prevention (CDC), these factors can cause a blood sugar spike:

Sunburn: The stress from being burnt by strong sun can raise sugar levels.

Artificial sweeteners: According to some studies, these can also raise sugar.

Lack of sleep: Insulin cannot work properly.

Coffee: People with high blood sugar become sensitive to caffeine, and a spike can occur even without sweeteners.

Skipping breakfast: This can cause sugar to rise sharply after lunch and dinner.

Morning hormones: A rise in hormones in the morning can cause a sugar spike.

Dehydration: Lack of water makes blood sugar more concentrated.

Nasal sprays: Chemicals in some sprays can trigger the liver and raise sugar.

Disclaimer: This information is for general awareness. Please consult an expert or doctor for more information.