The most dangerous poison for your health is…
Did you know that, the most dangerous poison for your health is not food, or drink… is your habit to sit in place for long time!
The worst thing that you can do for your healt is not eating a lot of sugar, fats or proteins, isn’t that you think, our metoabolism has the ability to deal with almost all that things, not enirely but quite enough.
The worst thing you can do for your health is be sedentarySedentary lifestyle is a lifestyle type, in which one is physically inactive and does little or no physical movement and or exercise. A sedentary lifestyle contributes to poor health quality, diseases as well as many preventable causes of death. !
Let’s see why being sedentary is the worst thing you can do for your health, and what we can do to benefit from a healthier body at any age.
In a study by: G W Heath, J R Gavin 3rd, J M Hinderliter, J M Hagberg, S A Bloomfield, J O Holloszy, it was observed that in people who already have physical training, the glucose response is modified and insulin resistance increases at a few days after abandoning training.
Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity
The maximum rise in plasma insulin concentration in response to a 100-g oral glucose load was 100% higher after 10 days without exercise than when the subjects were exercising regularly. Despite the increased insulin levels, blood glucose concentrations were higher after 10 days without exercise. Insulin binding to monocytes also decreased with physical inactivity. One bout of exercise after 11 days without exercise returned insulin binding and the insulin and glucose responses to an oral 100-g glucose load almost to the initial “trained” value. These results support our hypothesis.
In another study by: David W Dunstan, Bronwyn A Kingwell, Robyn Larsen, Genevieve N Healy, Ester Cerin, Marc T Hamilton, Jonathan E Shaw, David A Bertovic, Paul Z Zimmet, Jo Salmon, Neville Owen, it was shown that interruption prolonged sitting reduces postprandial glucose and insulin responses.
Breaking up prolonged sitting reduces postprandial glucose and insulin responses
Observational studies show breaking up prolonged sitting has beneficial associations with cardiometabolic risk markers, but intervention studies are required to investigate causality. We examined the acute effects on postprandial glucose and insulin levels of uninterrupted sitting compared with sitting interrupted by brief bouts of light- or moderate-intensity walking.
Research design and methods: Overweight/obese adults (n = 19), aged 45-65 years, were recruited for a randomized three-period, three-treatment acute crossover trial:
1) uninterrupted sitting;
2) seated with 2-min bouts of light-intensity walking every 20 min; and
3) seated with 2-min bouts of moderate-intensity walking every 20 min.
A standardized test drink was provided after an initial 2-h period of uninterrupted sitting. The positive incremental area under curves (iAUC) for glucose and insulin (mean [95% CI]) for the 5 h after the test drink (75 g glucose, 50 g fat) were calculated for the respective treatments.
RESULTS
Conclusions
Interrupting sitting time with short bouts of light- or moderate-intensity walking lowers postprandial glucose and insulin levels in overweight/obese adults. This may improve glucose metabolism and potentially be an important public health and clinical intervention strategy for reducing cardiovascular risk.
Dose-response between frequency of breaks in sedentary time and glucose control in type 2 diabetes: A proof of concept study
This study aimed to investigate dose-response between frequency of breaks in sedentary time and glucose control.
Design
Randomised three-treatment, two-period balanced incomplete block trial.
Methods
Twelve adults with type 2 diabetes (age, 60 ± 11 years; body mass index, 30.2 ± 4.7 kg/m2) participated in two of the following treatment conditions: sitting for 7 h interrupted by 3 min light-intensity walking breaks every (1) 60 min (Condition 1), (2) 30 min (Condition 2), and (3) 15 min (Condition 3). Postprandial glucose incremental area under the curves (iAUCs) and 21-h glucose total area under the curve (AUC) were measured using continuous glucose monitoring. Standardised meals were provided.
Results
Compared with Condition 1 (6.7 ± 0.8 mmol L−1 × 3.5 h−1), post-breakfast glucose iAUC was reduced for Condition 3 (3.5 ± 0.9 mmol L−1 × 3.5 h−1, p ˂ 0.04). Post-lunch glucose iAUC was lower in Condition 3 (1.3 ± 0.9 mmol L−1 × 3.5 h−1, p ˂ 0.03) and Condition 2 (2.1 ± 0.7 mmol L−1 × 3.5 h−1, p ˂ 0.05) relative to Condition 1 (4.6 ± 0.8 mmol L−1 × 3.5 h−1). Condition 3 (1.0 ± 0.7 mmol L−1 × 3.5 h−1, p = 0.02) and Condition 2 (1.6 ± 0.6 mmol L−1 × 3.5 h−1, p ˂ 0.04) attenuated post-dinner glucose iAUC compared with Condition 1 (4.0 ± 0.7 mmol L−1 × 3.5 h−1). Cumulative 10.5-h postprandial glucose iAUC was lower in Condition 3 than Condition 1 (p = 0.02). Condition 3 reduced 21-h glucose AUC compared with Condition 1 (p < 0.001) and Condition 2 (p = 0.002). However, post-breakfast glucose iAUC, cumulative 10.5-h postprandial glucose iAUC and 21-h glucose AUC were not different between Condition 2 and Condition 1 (p ˃ 0.05).
Conclusions
There could be dose-response between frequency of breaks in sedentary time and glucose. Interrupting sedentary time every 15 min could produce better glucose control.
Tactical exercise to mitigate postprandial glucose spikes
Abstract
This review seeks to synthesize data on the timing, intensity, and duration of exercise found scattered over some 39 studies spanning 3+ decades into optimal exercise conditions for controlling postmeal glucose surges. The results show that a light aerobic exercise for 60 min or moderate activity for 20-30 min starting 30 min after meal can efficiently blunt the glucose surge, with minimal risk of hypoglycemia. Exercising at other times could lead to glucose elevation caused by counterregulation. Adding a short bout of resistance exercise of moderate intensity (60%-80% VO2max) to the aerobic activity, 2 or 3 times a week as recommended by the current guidelines, may also help with the lowering of glucose surges. On the other hand, high-intensity exercise (>80% VO2max) causes wide glucose fluctuations and its feasibility and efficacy for glucose regulation remain to be ascertained. Promoting the kind of physical activity that best counters postmeal hyperglycemia is crucial because hundreds of millions of diabetes patients living in developing countries and in the pockets of poverty in the West must do without medicines, supplies, and special diets. Physical activity is the one tool they may readily utilize to tame postmeal glucose surges. Exercising in this manner does not violate any of the current guidelines, which encourage exercise any time.
Introduction
The value of exercise in keeping body and mind in good health was an article of faith among physicians of the time of Hippocrates. More recently, before the insulin era began, doctors had been prescribing exercise for diabetes. Now, decades of clinical studies have established that blood glucose levels are sensitive to exercise timing, intensity, duration, and frequency [1, 2]. A 2013 review [1] concluded that postmeal exercise was better than premeal exercise for managing hyperglycemia.
In fact, it is no longer adequate to categorize exercise timing into just premeal and postmeal in diabetes studies. The postmeal period is an eventful stretch of time [3], unlike the usually quiet premeal period. In the healthy human body, insulin and the counterregulatory hormones work in tandem to keep blood glucose levels within normal bounds [4]. Glucose levels peak around the 1-hour mark after meal and decline to the premeal level in two to four hours [3]. Glucose levels in healthy people may not go above 140 mg/dL. In people with diabetes, a substantial peak could develop with the height, width, slopes, and peaking time showing wide variations based on several factors, including the state of diabetes, meal size, meal composition, level of activity, and medications.
This paper combs published data looking for ways to tame the postmeal glucose surge [5] through exercise without triggering hypoglycemia [1, 6, 7]. The assembled database consists of 39 articles [8–46] that report timing, intensity, and duration of the exercise activity. The feeding cycle is perceived as consisting of four time segments: before meal, early postprandial (0–29 min after meal,) midpostprandial (30 min to 120 min after meal), and late postprandial (>120 min after meal). Exercise intensity in particular is measured using a large number of variables: %VO2max (maximal oxygen uptake), %VO2peak (peak oxygen uptake), %HRmax (heart rate max, calculated as 220 − age), %HRR (heart rate reserve), and %Wmax (maximal power output) are some of the commonly used units. The categorization of exercise intensity, a continuous variable, into light (<60% VO2max), moderate (60%–80% VO2max), and high (>80% VO2max), is dictated by the distribution of the values found in the assembled database. These categories serve the purpose extant here and may conform only approximately to others used elsewhere.
Search and Selection
The articles at the heart of this review came from a related project concluded in 2014 [2]. Iterative searches of MEDLINE using the search terms “exercise timing,” “post meal exercise,” “pre meal exercise,” “postprandial exercise,” “preprandial exercise,” “post-absorptive exercise,” and “HIT exercise.” Modifiers used in the database search were “high-intensity,” “intense,” “moderate,” “light,” “glucose,” “metabolic syndrome,” “obesity,” and “diabetes.” Other relevant studies came from the reference lists of landmark articles and from a hand search of appropriate journals and reviews.
Studies of blood glucose response to a single bout of light to moderate exercise (<80% VO2max) during premeal or postmeal period found their way into the database if intensity and duration were also among the study variables. The health benefits of high-intensity interval training (HIT) were well established through recent reviews [47–53]. A few articles from this group that showed glucose surges were included. Excluded were studies focused on glucose response to different meals or on medications along with exercise. This search did not use any cut-off dates.
Out of the 39 articles [8–46] found in Table 1, 23 studied the glucose response to light to moderate (<80% VO2max) intensity exercise, before meal [8–21] or after meal [22–30]. Eight studied high-intensity (>80% VO2max) exercise, before meal or after meal [31–38]. One study used premeal and postmeal resistance exercise [39]. The remaining seven articles compared effects such as training in fasted versus fed state [40–43], different intensities [44, 45], and different durations [46].
Table 1
Glucose response to different exercise conditions: moderate exercise, before meal [8–21] and after meal [22–30]; high-intensity exercise, before meal [31–34] and after meal [35–39]; comparisons of training, fast versus fed [40–43], timings [44, 45], and durations [46].
| Study | Subjects | Exercise protocol | Results |
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| T1D (type 1 diabetes); T2D (type 2 diabetes) | HIT (high-intensity interval training) | FFA (free fatty acid), PPG (postprandial glucose), Ra (rate of appearance), and AUC (area under the curve) | |
| Gaudet-Savard et al. [8] | 43 men with T2D | Light, before meal for 1 h versus after meal tested at 6 time intervals 0-1, 1-2, 2-3, 3-4, 4-5, and 5–8, 60% VO2peak | Exercise in fasted state is safe, no hypoglycemia; decrease in blood glucose depends on preexercise glucose level |
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| Poirier et al. [9] | 10 men with T2D | Light exercise, before meal versus 2 h after meal, both at 60% VO2peak for 1 h | Moderate exercise in fasted state has minimal impact on blood glucose; exercise 2 h after meal decreases plasma glucose |
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| Poirier et al. [10] | 19 men with T2D | Light exercise, before meal for 1 h versus after meal tested at 6 time intervals 0-1, 1-2, 2-3, 3-4, 4-5, and 5–8, 60% VO2peak | Exercise in fasted state does not decrease blood glucose; blood glucose decreases with postprandial exercise, no clinical hypoglycemia is observed, and in postprandial state low blood sugar is seen |
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| Derave et al. [11] | 7 men with metabolic syndrome | Light exercise before meal, versus 1 h after meal, 60% VO2peak for 45 min versus no exercise | Blunted glucose response with postmeal exercise, excessive glucose response with premeal exercise, and later meals unaffected |
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| Colberg et al. [12] | 12 men and women with T2D | Brisk walk, before meal versus 30 min after meal, for 20 min versus no exercise | Postdinner walking better for blunting postprandial glucose excursion and the postdinner glucose peak bigger with predinner exercise |
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| DiPietro et al. [13] | 10 prediabetes men and women | Light walks, 1 h after meal for 15 min each ×3 and 2.5 h and 4.5 h after meal (before dinner) for 45 min | Postmeal walks improve 24 h glycemia, there is no 24 h glucose improvement with predinner walk, and 3 bouts of 15 min postmeal walk are more effective than 45 min of morning or afternoon walk |
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| Yamanouchi et al. [14] | 6 patients with T1D | Premeal walk versus postmeal walk at 60 min after meal, 50% VO2max for 30 min versus no walk | Glucose levels and glucose-AUC significantly lower only in the postmeal walking (premeal walk 17.8, postmeal walk 3.8, and no walk 11.8 h mM) |
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| Francois et al. [15] | 9 individuals with insulin resistance | Premeal HIT (three 10 min bouts) versus moderate premeal exercise, 60% VO2max for 30 min | Premeal HIT exercise results in improved insulin sensitivity; moderate exercise leads to postprandial glucose elevation |
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| Melton et al. [16] | 16 prediabetes women | Moderate premeal exercise, 65% HRmax for 45 min versus no exercise | No effect on glucose, triglyceride, or oxidative stress |
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| Kirwan et al. [17] | 6 healthy women | Exercise before meal versus after meal (45 min), 60% VO2peak to exhaustion | As insulin and glucose go up, FFA and glycerol are suppressed for 120 min of postmeal exercise, glucose is steady with premeal exercise for 120 minutes, and duration is not altered |
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| Borer et al. [18] | 9 healthy postmenopausal women | Premeal exercise, versus postmeal exercise (1 h) at 43% max effort, 2 bouts of 2 h each | Only prolonged light premeal exercise improves fasting glucose; FFA and D-3 hydroxybutyrate go up more during premeal exercise indicating liver glycogen depletion |
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| Marmy-Conus et al. [19] | 6 healthy men | Moderate premeal exercise versus moderate postmeal exercise starting 30 min after meal, 71% VO2max for 60 min | Muscle glucose uptake increased, liver glucose output decreased by 62% with the postmeal exercise, and glucose level goes up 20 min into the exercise |
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| Short et al. [20] | Study 2: 11 young adults | Moderate aerobic exercise 17 h before meal versus 1 h before meal, 75% VO2peak for 45 min versus no exercise | Glucose-AUC 6% lower with the 1 h premeal trial within 3 h after the exercise, the effect not seen at 17 h after exercise |
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| Oberlin et al. [21] | 9 sedentary patients with T2D | Moderate premeal exercise 60–75% HRmax for 1 h versus no exercise | Glucose-AUC improved 15% after the 2nd meal |
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| Høstmark et al. [22] | 9 young and 10 middle-aged sedentary women, 10 young and 10 middle-aged trained women | Light bicycling starting 15 min after meal for 30 min versus no exercise | Light postmeal physical activity reduces blood glucose by a magnitude similar to that obtained by using drugs |
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| Aadland and Høstmark [23] | 9 healthy people | Very light intensity (VLI) and light intensity (LI) walk starting 15 min after meal for 30 min versus no walking | Both VLI and LI exercise blunted and delayed the rise in blood glucose |
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| Nygaard et al. [24] | 14 healthy women | Slow walking starting 15 min after meal for 15 min versus 40 min versus no walking | Even slow postmeal walking reduces postprandial glucose response to meal; this response is dose dependent on duration |
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| Rasmussen et al. [25] | 7 people with T1D | Bicycling starting 15 min after meal, 65% VO2max for 30 min versus no exercise | Moderate postmeal exercise starting 15 min after meal for 30 min reduces blood glucose response by one-third |
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| Nelson et al. [26] | 9 people with T1D, 7 heathy people | Exercise starting 30 min after meal, 55% VO2max for 45 min | Glycemic response to breakfast entirely normalized, symptomatic hypoglycemia seen after 35 min into exercise |
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| Caron et al. [27] | 8 people with T1D | Exercise starting 30 min after meal, 50% VO2max for 45 min | Glucoregulation improves with strategically timed postmeal exercise |
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| Shin et al. [28] | 8 young healthy men | Exercise starting 30 min after meal, 50% VO2max for 60 min | Higher insulin action decreases glucose, free fatty acid levels, and fat oxidation and increases growth hormone levels during exercise |
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| Larsen et al. [29] | 9 sedentary men with T2D | Exercise starting 45 min after meal, 53% VO2max for 45 min versus no exercise versus diet | Moderate postmeal exercise decreases glycemia, the effect does not persist to affect subsequent meal, and the effect is similar to what follows decreased calorie intake |
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| Van Dijk et al. [30] | 60 T2D men (23 insulin-treated) | Endurance exercise, 2 h after meal, 35%–50% Wmax, for 45–60 min versus no exercise | With exercise glycemic control per continuous glucose monitoring improves throughout the subsequent day. HbA1C is related to the magnitude of response to exercise |
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| Kjaer et al. [31] | 7 men with T2D and 7 healthy men | Single bout premeal HIT exercise at 100–110% VO2max | 60 min of postexercise hyperglycemia in T2D followed by increased insulin effect on glucose disposal that is present 24 h after exercise. This has less therapeutic value in T2D |
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| Kreisman et al. [32] | 10 healthy men for premeal exercise and 8 healthy men for postmeal exercise | High-intensity exercise before meal versus 3 h after meal | Ra response to high-intensity exercise is preserved in postprandial exercise. Postexercise hyperglycemia is relatively reduced in postprandial exercise |
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| Mitchell et al. [33] | 8 T1D and 8 healthy | High-intensity premeal exercise at 80% VO2max | Postexercise hyperglycemia for 2 h, diabetes control deteriorates with intense premeal exercise |
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| Yale et al. [34] | 8 lean and 12 obese people | High-intensity premeal exercise to exhaustion | Obese people had greater postexercise insulin resistance |
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| Larsen et al. [35] | 8 sedentary men with T2D | High-intensity postmeal exercise, 45 min after meal, 98% VO2max versus no exercise | Intense postmeal exercise does not deteriorate glucose homeostasis, effect related to energy expenditure, and the effect does not help lunch |
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| Gillen et al. [36] | 7 adults with T2D | HIT 90 min after meal versus no exercise | HIT exercise at 90 min after meal reduces postprandial hyperglycemia up to 24 h |
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| Little et al. [37] | 10 inactive obese men | HIT 2 h after breakfast versus continuous moderate intensity exercise, 65% VO2max for 30 min versus no exercise | No effect on lunch. PPG-AUC for dinner and for next breakfast better for HIT, absolute AUC and absolute spikes not different |
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| Szewieczek et al. [38] | 14 T2D and 14 healthy | HIT 2 h after meal versus no exercise | Hyperglycemia reduced during recovery period with HIT |
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| Heden et al. [39] | 13 obese T2D patients | Resistance exercise (RE) 45 min after dinner, before dinner versus no exercise | Predinner RE improves postprandial glucose concentration; postdinner exercise improves both glucose and TAG concentrations |
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| Gillen et al. [40] | 16 women | HIT, fasted versus fed, starting at 60 min, 3/week for 6 weeks | HIT is time efficient, fed versus fasted: both improve body composition and muscle oxidative capacity |
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| De Bock et al. [41] | 20 healthy men | Endurance training, 10 fasted versus 10 fed starting at 90 min ×3/week for 6 weeks at 75% VO2peak | Fat oxidation similar, glycogen breakdown less in fasted training |
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| van Proeyen et al. [42] | 27 healthy men | Endurance training, 10 fasted versus 10 fed starting at 90 min, ×4/week for 6 weeks versus 7 no training | Fasted training is (slightly) more potent in muscle adaptations |
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| Nybo et al. [43] | 15 healthy men | Endurance training, 7 fasted versus 8 fed starting at 3 h postprandial ×4/week for 8 weeks at 70–85% VO2peak | Muscular adaptations similar in fast versus fed training except GLUT4 and glycogen content more in fasted training |
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| Achten and Jeukendrup [44] | 8 healthy men | 45 min after meal 40%, 65%, 80% VO2max for 20 min | Insulin peaks at 30 min after meal; insulin and glucose levels decrease in 10 min similarly (then glucose level goes up for 80%) |
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| Manders et al. [45] | 9 sedentary men with T2D | Starting 60 min after meal light (35% Wmax) for 60 min versus moderate intensity (70% Wmax) exercise for 30 min | Light exercise as opposed to moderate exercise reduces hyperglycemia throughout the subsequent 24 h, prevalence of hyperglycemia 50% versus 19% |
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| Van Dijk et al. [46] | 30 patients with T2D | 90 min after meal, 50% Wmax 30 min every day versus 60 min every other day versus no exercise | Hyperglycemia lower in both exercise regimens |
Live long, healthy and happy!
Now, have you convinced yourself that not moving isn’t healthy for you at all? It is not very difficult to move a little after eating, or when you stay in one place for a long time. Take an easy 10-15 minute walk after a meal, or do a few squats. At the office, get up and do 30-50 squats every hour, or if you find it difficult, do 15-30 squats every 30 minutes. You don’t have to do them all from the beginning, do as many as you can, and from tomorrow add 1-2 more every day. Try to do as many as you can without hurting yourself, without getting muscle soreness. If your health does not allow it, use a cane or a stick to keep your balance or do the exercises with a partner.
Do not give up! In a few months you will see that your health is much much better!