Christmas, Advent, Lucia and New Year are for many a time of warmth, traditions and good food. A little more food, a little more candy and a little more of everything than usual. With a few small, smart efforts in everyday life, you can keep both energy, blood sugar and well-being stable throughout the holiday period. Here are three simple lifestyle hacks with a big effect.
1. Take a walk after dinner – 10 minutes is enough
One of the most powerful and yet simplest tools for stabilizing blood sugar after a large meal is a short walk. Research shows that walking after a meal outperforms both fasting and pre-meal exercise in lowering postprandial (after-meal) blood sugar spikes.
When muscles are activated, glucose transporters in the cells open up completely independent of insulin. This means that the body absorbs glucose from the blood faster, which helps you avoid peaks, valleys and subsequent fatigue.
- Walk for 10–30 minutes immediately after the Christmas table or Advent coffee.
- The sooner you move after a meal, the better the effect.
This simple hack can lower blood sugar as effectively as significantly more strenuous exercise.
2. Training snacks = small micro-workouts during the day
During the Christmas break, it can be more difficult to get in a full workout. Instead, focus on small workouts during the day, so-called training snacks. These are short, intense efforts of 1-3 minutes, spread out throughout the day.
Example
- 10–15 squats while the coffee is brewing
- 30 seconds of toe raises
- 20 push-ups against the kitchen counter
- 1 minute of stair climbing
If you want to push yourself a little more, this is a fun and slightly strenuous workout you can do on the spot without changing. Just over 3 minutes. Watch the Bring Sally Up Squat Challenge below.
Despite their small size, these micro-interventions have a clear effect on metabolism, insulin sensitivity, circulation and mental energy. Several studies show that
3. Eat in the right order – a smart way to help your blood sugar
An unexpectedly powerful tool for avoiding blood sugar spikes is the order in which you eat your food. Several studies show that it can reduce blood sugar spikes by up to 30-40%.
The rule is simple:
- Vegetables and fiber first
- Protein and fat then
- Carbohydrates last
Fiber forms a gel in the small intestine and slows down the absorption of sugar. Protein and fat slow down the emptying of the stomach. The result is that the body has time to process carbohydrates at a moderate pace, without sharp glucose fluctuations.
On the Christmas table it might look like this:
- Start with herring, eggs, red cabbage or kale
- Fill with salmon, meatballs or ham
- Finish with potatoes, bread, rice porridge or dessert.
