A few months before my daughter had my grandson, she was diagnosed with gestational diabetes. I admit to being a helicopter mom and dietitian — at the same time. As I checked on her blood sugar, we both realized it often helped if she took a walk after eating. And after my grandson was born, everything cleared up on its own.

Now, there are studies to back that up.

The 2022 study wasn't large — 30 participants, men and women — but researchers found that getting moving after meals helped control blood sugar levels and stave off Type 2 diabetes. Researchers had the men and women walk up and down stairs for either one, three or 10 minutes within 30 minutes of consuming a sugar solution. Blood was drawn to test blood sugar levels, insulin concentrations and other measures.

They found that stair-walking at a moderate pace for just three minutes was enough to decrease blood sugar and insulin concentrations. And after 10 minutes, insulin sensitivity showed significant improvement.

The study was confirmed by a meta-analysis of seven studies published in the journal Sports Medicine in February 2022. In that study, researchers looked at the results of seven studies that compared the effects of sitting versus standing or walking on measures of heart health, including insulin and blood sugar levels. They found that light walking after a meal, in increments of as little as two to five minutes, had a significant impact on moderating blood sugar levels.

In five of the studies that the paper evaluated, none of the participants had pre-diabetes or Type 2 diabetes. The remaining two studies looked at people with and without such illnesses. Participants were asked to either stand or walk for two to five minutes every 20 to 30 minutes over the course of a full day. All seven studies showed that just a few minutes of light-intensity walking after a meal were enough to significantly improve blood sugar levels compared to, say, sitting at a desk or sitting down on the couch. When participants went for a short walk, their blood sugar levels rose and fell more gradually.

You don't have to have gestational or Type 2 diabetes for movement after meals to help lower blood sugar. Type 2 diabetes is a disease that develops over time as the body's ability to manage blood sugar levels decreases. Either cells become less sensitive to insulin, or the body produces less insulin. Insulin is needed by all of us to move glucose from the bloodstream into cells. Insulin resistance can result in high blood sugar levels after eating. When our bodies use muscles, blood glucose uptake is enhanced.

Consider climbing up some stairs, taking a walk around the block, dancing while you do the dishes or hopping on that exercise bike. Any moderate activity for three to 10 minutes can make a difference.

The bottom line? Even if diabetes is in your family line, it doesn't mean you have to succumb to it. Activity — any daily activity — can help prevent it.

Q and A

Q: I hear a lot about the microbiome. What is it?

A: A microbiome is a collection or community of microorganisms living together in a shared environment. When talking about "the" microbiome, most are referring to the human gut microbiome, which houses trillions of microorganisms along with fungi, parasites and viruses. Ideally, they all coexist; some are helpful, while some are potentially harmful. The microbiome has a strong genetic component. However, choosing foods with natural probiotics and fiber (fermented dairy, whole grains, fruit, vegetables) can build up the beneficial microbiota and help balance. When antibiotics and other bacteria-destroying medicines or infections occur, it can lead to imbalance. Whole foods rather than processed foods result in a healthier microbiome.

RECIPE

Lately, as I've been cooking, I've been obsessed with more herbs and spices, my air fryer and vegetables. The three make some incredible dishes. With radishes beginning to be abundant at farmers markets in the Midwest, here's a recipe for a combination of radishes, carrots and potatoes that makes a great side dish (but you can substitute any vegetable you want). It's from Good Housekeeping's "Easy Air Fryer" recipes.

HERB-ROASTED ROOT VEGETABLES

Servings: 4

1 pound mixed baby potatoes, cut into halves

1/2 pound thin baby carrots, halved if large

4 large radishes, trimmed, cut into halves

1 tablespoon olive oil

1 tablespoon chopped fresh thyme

1/2 teaspoon salt

1/4 teaspoon pepper

2 tablespoons chopped flat-leaf parsley

In large bowl, toss potatoes, carrots and radishes with oil, thyme, salt and pepper. Place coated vegetables in basket and air-fry at 400 degrees F, shaking basket twice, until golden brown and tender, 15 to 20 minutes. Sprinkle with parsley and serve. Serves 4.

Per serving: 170 calories; 3 grams protein; 25 grams carbohydrates, 7 grams fat (1 gram saturated); 4 grams fiber; 305 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

Photo credit: StockSnap at Pixabay