Week 3
Take
a Walk After Dinner! It Could Cut Your Diabetes Risk
June 12,
2013 | By Health Editor by Kathleen Doheny
Original Manuscript
WEDNESDAY, June 12 (HealthDay News) —
Older adults at risk for getting diabetes who took a 15-minute walk after every
meal improved their blood sugar levels, a new study shows.
Three short walks after eating worked
better to control blood sugar levels than one 45-minute walk in the morning or
evening, said lead researcher Loretta DiPietro, chairwoman of the George
Washington University School of Public Health and Health Services in
Washington, D.C.
“More importantly, the post-meal walking
was significantly better than the other two exercise prescriptions at lowering
the post-dinner glucose level,” DiPietro added.
The after-dinner period is an especially
vulnerable time for older people at risk of diabetes, DiPietro said. Insulin
production decreases, and they may go to bed with extremely high blood glucose
levels, increasing their chances of diabetes.
About 79 million Americans are at risk
for type 2 diabetes, in which the body doesn't make enough insulin or doesn't use it effectively. Being overweight and sedentary increases the risk.
DiPietro’s new research, although tested in only 10 people, suggests that brief
walks can lower that risk if they are taken at the right times.
The study did not, however, prove that it
was the walks causing the improved blood sugar levels.
“This is among the first studies to really
address the timing of the exercise with regard to its benefit for blood sugar
control,” she said. In the study, the walks began a half hour after finishing
each meal.
The research is published June 12 in the
journal Diabetes Care.
For the study, DiPietro and her
colleagues asked the 10 older adults, who were 70 years old on average, to
complete three different exercise routines spaced four weeks apart. At the
study’s start, the men and women had fasting blood sugar levels of between 105
and 125 milligrams per deciliter. A fasting blood glucose level of 70 to 100 is
considered normal, according to the U.S. National Institutes of Health.
The men and women stayed at the research
facility and were supervised closely. Their blood sugar levels were monitored
the entire 48 hours.
On the first day, the men and women did
not exercise. On the second day, they did, and those blood sugar levels were
compared to those on the first day.
The men and women were classified as
obese, on average, with a body-mass index (BMI) of 30. The men and women walked
on a treadmill at a speed of about three miles an hour (a 20-minute mile, which
DiPietro described as the lower end of moderate).
The walks after meals reduced the 24-hour
glucose levels the most when comparing the sedentary day with the exercise day.
A 45-minute morning walk was next best.
Walking after dinner was much better in
reducing blood glucose levels than the morning or afternoon walking, DiPietro
found.
Walking a half hour after eating gives
time for digestion first, DiPietro said. Within that half hour, she said, “the
glucose starts flooding the blood. You are using the working muscles to help
clear the glucose from the blood stream.” The exercise “is helping a sluggish
pancreas do its job, to secrete insulin to clear the glucose,” she said.
The briefer, more frequent exercise may
also sound more doable to sedentary older adults, she said. “Committing to do
this with someone would work best,” DiPietro said. “It can be coupled with
things like walking the dog or running errands.”
The findings make
physiological sense, said Dr. Stephen Ross, attending physician at UCLA Medical
Center in Santa Monica, Calif.
“If you are exercising right after you
eat, that would cause blood sugar to decrease because more of the glucose would
go to the muscles to help the muscles with their metabolism,” he said. The
brief walks, Ross said, may also fit a person’s schedule better.
DiPietro
cautioned, however, that “you have to do it every day” to get the benefit. It’s
not a prescription for fitness, she said, but simply to reduce diabetes risk.
The study was funded by the U.S. National
Institutes of Health, the U.S. National Institute on Aging and the Beltsville
Human Nutrition Research Center of the U.S. Department of Agriculture.
Take a Walk After Dinner! It Could Cut Your Diabetes Risk
June 12, 2013 | By Health Editor by Kathleen Doheny
Reading
skill
When people are older, they usually get
many diseases because of less exercise. Older people have health problems such
as diabetes, heart diseases, Arthritis, Hypertension, Beriberi or Alzheimer.
Group of older people want more extra taking care of health than younger people.
Exercise is one way to save health as longer. Though most people think that
exercise in the morning or evening is best; in fact, exercise after eating food
is better. In this section, I prefer trick of avoiding diabetes. Wednesday,
June 12 (HealthDay News) — Older adults at risk for getting diabetes who took a
15-minute for walking after every meal to improve their blood sugar levels, a
new study shows.
According to Loretta DiPietro,
chairwoman of the George Washington University School of Public Health and
Health Services in Washington, D.C. said that three short walks after eating is
better for controlling blood sugar levels than walking 45 minutes in the
morning or evening. The after-dinner period is an especially vulnerable time
for older people at risk of diabetes, DiPietro said walking after meals help to
reduce glucose levels the most when comparing exercise in daily routine.
Walking 45 minutes after in the morning is next best. She said, within 30
minutes “the glucose starts flooding the blood. You are using the working
muscles to help clear the glucose from the blood stream.”
Conclusion, older people can reduce glucose
level in blood by three walking after meals. Researchers announce that walking
45 minutes in the morning or evening is next best for them. In addition,
Diabetes is disease that hard to repair, older people has to get easy trick to
do by themselves. By the way, I think, older people can take care of their
health by eating healthy food, enough sleep, everyday exercise and laugh. When
they are happy from inside, their health will be good too. Finally, I prefer every
people take care of your health since you are so young, it is better than
taking care your health after you are so older. Do you take care of your health?
How?
Take a Walk After Dinner! It Could Cut Your Diabetes Risk
June 12, 2013 | By Health Editor by Kathleen Doheny
Vocabularies
Vocabularies
|
Pronunciation
|
Meaning
|
Prescription (n)
|
/prɪˈskrɪpʃn/
|
ใบสั่งยา
an official piece of paper on
which a doctor writes the type of medicine you should have, and that enables
you to get it from a pharmacy
Ex: The doctor gave me a prescription for
antibiotics.
|
Deciliter (n)
|
/ˈdɛsəˌlit̮ər/
|
เดซิลิตร
a unit for measuring liquids. There are
10 deciliters in a liter.
Ex: There are 100 milliliters in a deciliter.
|
Sedentary (adj.)
|
/ˈsɛdnˌtɛri/
|
ไม่เคลื่อนที่
spending a lot of time sitting
down and not moving
Ex: Rhinos are largely sedentary animals.
|
Sluggish (adj.)
|
/ˈslʌɡɪʃ/
|
เอื่อยเฉื่อย
moving,
reacting, or working more slowly than normal and in a way that seems lazy
Ex: The growth of the export market has helped to compensate for
sluggish demand at home.
|
Schedule (n)
|
/ˈskɛdʒul; ˈskɛdʒəl/
|
ตารางเวลา
a plan that lists all the work or
other activities that you have to do and when you must do each thing
Ex: I have a hectic schedule for the next few days.
|
Reference:
Kathleen Doheny. Take a Walk After Dinner! It Could Cut
Your
Diabetes Risk. Assess information from:
http://
New.health.com/2013/06/12/short-strolls-after-meals-
may-lower-diabetes-risk/ (On
June 20, 2013).
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