Walking after a meal, doesn't it sound warm and healthy? Take two steps, digest better, and feel better, it's the best of both worlds.
However, a recent study has made some friends who like to stroll after meals panic - walking for half an hour after a meal may reduce digestive function by 40%.
It's really a bit confusing to say this, how can walking after a meal make digestion worse? Is there some dark research that exaggerates things?
Taking a walk after eating is not only a well-known digestive remedy, many people use it as a small daily health ritual.
Walking for more than ten or twenty minutes after a meal seems to be the most natural thing to do, which can not only help digestion, but also relax the body.
However, a news item suddenly popped up that "walking after meals affects digestive function" pressed the pause button on everyone's daily life.
Is it really that big of a problem to take a walk after a meal? 40% burden on digestion? This is a question worth digging into.
Our body is like a complex machine, and after eating, the gastrointestinal tract begins to work.
Gastric acid secretion increases, the stomach and intestines begin to move, and food is digested and absorbed little by little.
In general, moderate light exercise after meals does help improve digestion. The question arises – is any exercise good for digestion?
Studies have shown that light exercise (such as walking) after meals is beneficial. Through some scientific experiments, it has been found that a moderate amount of walking can help the peristalsis of the gastrointestinal tract and speed up the emptying of food.
In fact, the digestion process itself is an energy-intensive process. It requires an adequate blood supply to the stomach and intestines.
At this time, if we sit down or walk, especially if we walk quickly, some of the blood in the body will be transferred to the muscles of the limbs, thus reducing the blood supply to the stomach and intestines.
This can affect the rate of digestion in the gastrointestinal tract. This phenomenon is not absolute, but more related to the intensity and duration of the walk, as well as the physical condition of each person.
In factMany doctors and health experts have reminded everyone not to do strenuous exercise after meals.Excessive running, jumping, and even weight training can affect the body's digestive function.
Instead, it's an easy walk, and it's ideal to walk for 20 to 0 minutes.
If you take a longer walk, walk faster, or incorporate more physical activity, you may no longer be a "digestive booster", but a "digestive blocker".
As for the claim that walking after a meal leads to a 40% decrease in digestive function, we have to look at it again from a scientific point of view.
This 40% figure, although it sounds very impressive, does not directly support this specific value in many scientific literatures.
However, many studies have pointed out that excessive activity after meals does affect the blood supply to the gastrointestinal tract, which in turn affects digestion efficiency.
For example, a comparative study in 20 showed that participants who walked briskly after meals took about 0% longer to empty their stomachs than in a calm state.
And there are empirical studies that show thatStrenuous activity immediately after a meal does affect the peristalsis of the stomach, but not to a 40% extent.
So why would anyone propose that walking after a meal weakens digestion by 40%? It is likely that some research or media outlet has over-interpreted the data.
Many studies are not measured in terms of "percentages" alone, but rather a combination of multiple physiological indicators.
As a result, if multiple metrics are compared together, there may be some kind of error or some data that is over-amplified.
SoThere is some research to support the impact of walking after meals on digestive function, but it is not necessarily possible to draw an absolute conclusion of "40%".
If you want to take a walk after eating, it is necessary to maintain the health of your stomach and intestines, but you can't just walk around.
Since walking can help digestion, a moderate walk can still be a good choice for resting after meals.
So the question is, how should you walk after a meal so as not to affect your digestive function?
If you've just finished eating, it's best not to start a walk right away.You can wait for ten minutes and allow the food to have a preliminary digestion process in the stomach a little.
Walking after a meal can increase gastrointestinal motility and help food get out of the intestines faster, but don't go too fast and don't speed up at first.
Walking too fast can cause food to be expelled from the stomach too quickly, which can affect the absorption of nutrients. It's best to keep a light pace and walk for 20 to 0 minutes without rushing.
During the walk, try to avoid raising your head and chest, and don't bend your head too much.
If you are very greasy or have eaten a very full meal, it is best to wait a little longer to give your stomach a little time to buffer.
You can sit and rest first, or do some stretching activities to rest your stomach. About two hours after eating, take a moderate walk, which will be more conducive to digestion.
Studies have shown that a moderate walk after a meal not only helps digestion but also promotes blood sugar stability.
Scientific studies have found that taking a walk after a meal can reduce the fluctuation of blood sugar after a meal and avoid the problem of high blood sugar.
People who take a walk after meals for a long time have greater insulin sensitivity in their bodies and a lower risk of diabetes.
And, taking a walk after a meal can also boost heart health. When you walk, your body's blood circulation is accelerated, which boosts your metabolism and helps improve the health of your heart.
Walking for a long time will significantly reduce the incidence of cardiovascular diseases. It has even been suggested that taking a walk after a meal can delay aging and slow down the aging process.
Of course, excessive walking or exercise can definitely have negative effects. In general, a walk after a meal should be healthy as long as it is kept in moderation.
Nowadays, many people have irregular diets, and even eat desserts and drink drinks immediately after meals, forming a habit of overeating.
Behind this, it is not only the satisfaction of appetite, but also the relationship between modern fast-paced life, work pressure and improper emotional management.
Eating too fast, eating too much, and eating too greasy has become the "norm" for modern people. Over time, the burden on the stomach and intestines gradually increases, and health problems follow.
What are your thoughts on this? Welcome to discuss in the comment area!
Miao Jiaodan. Analysis of the influencing factors of dyspepsia in the prodromal phase of Parkinson's disease in the elderly, Journal of Clinical Gastroenterology, 20-0-0