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Reduce your blood glucose with short breaks of physical activity

Elevated blood glucose causes damage to tissue and can increase low grade inflammation which increases the risk for chronic diseases.
We have known for a long time that exercise helps to transfer the blood glucose into the cells, that way lowering the blood glucose.

As it turns out it does not take a lot of activity to do that. The reviewed research is interesting because it compared two approaches of activity during 9 hours of sitting(Peddie MC, et.al.,2013).

The participants were 70 adults who were each given 3 meal replacement drinks during the 9 hours. On one occasion they walked for 30 minutes and were then sitting for 9 hours and on another occasion they were breaking up the sitting with walking for 1 minute and 40 seconds every 30 minutes.

The results showed that both blood glucose levels and insulin levels were reduced more when they walked for 1 minute and 40 seconds every 30 minutes as compared to continuous walking for 30 minutes.

In my experience, you don’t even have to spend that much time being active if you practice a certain type of activity.

I will be writing more about that in a future article.

Peddie MC1, Bone JL, Rehrer NJ, Skeaff CM, Gray AR, Perry TL. Breaking prolonged sitting reduces postprandial glycemia in healthy, normal-weight adults: a randomized crossover trial. Am J Clin Nutr. 2013 Aug;98(2):358-66. doi: 10.3945/ajcn.112.051763. Epub 2013 Jun 26.

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego’s top functional medicine consultant.

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