Walking and Blood Sugar
On the Benefits of Post-Meal Walking
How ancient Siddha traditions can help you regulate your blood
sugar.
Over the past few years, I've noticed that more of my clients here in
California have been diagnosed as pre-diabetic despite living health conscious lifestyles, working out in the gym regularly, and maintaining an
awareness of healthy eating. Something seems to be missing.
What could be missing here? What wisdom do our ancient traditions offer,
and could they be valuable in our modern world and lifestyle?
Siddha Theraiyar*, a great healer who came from the oldest tradition of
Siddha, has made significant contributions to the diagnosis and treatment
of various diseases through his many writings in Siddha medicine. In his
work ‘Noy-Anuka Vithi’, he quotes principles for a healthy life regimen:
“…take a short walk after a delicious meal.
What then, has death to do with us?”
Most people are more familiar with the tradition of Ayurveda than Siddha,
so I also want to reference the Caraka Saṁhita: Sutra Sthāna. It mentions
the term ‘śatapavali,’ an Ayurvedic practice which suggests walking at least 100 steps after each meal.
Coming from my German culture and roots, we had the tried and tested
‘Verdauungsspaziergang’— one of those famously long, tongue-twisting
German words that literally means ‘digestion walk’. We typically went on a
stroll after the traditional, heavier Sunday lunch or after dinners.
But how does this translate into the language of our modern science?
The answer lies in your blood sugar.
After eating, we experience a spike in blood sugar. A light walk after eating
helps regulate blood sugar because our muscles use glucose as fuel for
movement, reducing the amount that stays in our blood. This can help keep blood sugar in check and even lower it.
Even if you are not pre-diabetic or diabetic, this practice helps prevent postmeal lethargy and instead leaves you feeling energized. Walking after a meal helps empty the stomach more quickly and improve digestion.
Of course, there are additional benefits to walking after meals, such as
improved fat burning due to reduced triglycerides and lipids in the blood. It
also supports heart health.
It’s suggested that anywhere from 5 to 30 minutes of walking post-meal is
beneficial. Even in our busy modern lifestyle, we can take a few minutes to
walk around the block after a meal. It’s simple, free, and doesn’t require a
gym membership or special equipment. You don’t even need fancy walking shoes; walking barefoot can actually offer additional benefits.
According to my Siddha teacher, Pal Pandian, there is a specific Varmam
(vital spot) named ‘Puli Muthu’ located in the area of each big toe. This spot aids in blood sugar digestion and gets activated when we are walking, jumping rope, or rock climbing. Although this point is activated when wearing shoes, it’s even more beneficial when we do these things barefoot. We use ‘Puli Muthu’ also in Siddha Varmam Therapy treatment.
In a seemingly overly complex daily life, I really enjoy this simple yet highly
effective practice of walking to stay healthy and happy.
And if taking a short walk after each meal feels overwhelming, consider
simply walking around the block after dinner.
Siddha Thiruvalluvar stated a core principle in the ‘Marundu' (medicine)
chapter of his world-famous Thirukkural: "Man does not survive on what he
eats, but rather on what he digests.”***
If you do get a chance tonight to go on a ‘Verdauungsspaziergang’ of
your own, you might just find that it does indeed feel good to step out
after a meal for a few minutes and simply walk. Your digestion will
thank you!
References:
* More about Siddha Theraiyar in Pal Pandian’s Book ‘Siddhas: Masters of Nature’, page 37, History of Siddhas.
** Full verse of Siddha Theraiyar in Pal Pandian’s Book ‘Siddhas: Masters of Nature’, page 204, Tree of Life.
***Pal Pandian’s Book ‘Siddhas: Masters of the Nature’, page 201, Medicine of the Sages.