Take a walk after supper

Take a walk after supper for better digestion, sleep and turning the starches into glycogen instead of glucose.

I’m sure that you like me have certain chores, both big and small that simply have to be done; but you are more inclined to procrastinate and think of ten other things that have to be completed first. Divide those tasks up into twelfths; or fifths, whatever.

One such for me was the day I learned that I absolutely must take walks after starchy meals. It came as quite a shock when I discovered, quite by chance I might say that my blood glucose shot into orbit after enjoying even good healthy unrefined carbs. Freshly-squeezed orange juice with the pulp, one of my first loves turned out actually to be quite dangerous. I was becoming “insulin resistant.”

OJ is high in sugars

The next surprise was that after even a short ten-minute brisk walk, OJ did not give the slightest uptick on the glucometer. I could have my cake and eat it, so to speak provided I stirred myself. Let it be said I’m not one of those who loves exercise for its own sake; there has to be some purpose behind it. Well, I had a good reason to get moving; but after supper was not easy.

So I was faced with the impending onset of diabetes. The choice was between the prospect of losing a leg as has just happened to a relative, pills and injections or start walking after those starchy meals.

I once saw a delightful play called “Hobson’s Choice.” The phrase originates from a man who rented out horses; you could hire any mare in his stable that you fancied, provided you took the next one available at the front of the race.

In effect you have no choice at all; take it or leave it. Faced with all the unpleasant alternatives I simply had to start taking a short walk after supper, much as it was really the last thing I wanted to do at the end of a long day in Our Green Garden. The complications of diabetes do not just happen to other people; enter 12-twelfths.

The first lap around the pool is never pleasant; you grit your teeth and get on with it. After the second twelfth, wow you are one sixth of the way; that’s not so bad. Another and you have completed a quarter of your task.

It’s at this stage that I begin to experience a new freedom. I am in the rhythm and the mind starts to roam. That could be thoughts about the day past or plans for tomorrow. And gee, I am now one third of the way.

After the fourth twelfth I do an about turn and start walking in the other direction and the spirit starts to wing it. So busy are my thoughts that I forget whether I am on the fifth or sixth lap; and of course it matters not a jot.

What is important is that blood glucose is being turned into glycogen for the muscles; my pancreas is not getting frantic messages to shoot more insulin fruitlessly into the blood stream as that pasta and potato are being digested.

• Cheesy potato gratin
  

Insulin resistant

I had been totally unaware that I was becoming insulin resistant, my cells simply unable to take up that excess glucose in the serum; threatening every aspect of my health. Arteries start to stiffen and blood pressure begins to rise. Muscles and joints become inflamed and start complaining; and ten thousand other complex things in the body.

And then it’s eight-twelfths; hey, I am two thirds of the way. I turn about again and begin to step it out a little; the next four laps are done in a flash and I am feeling pretty good about myself. But as I get up from the dinner table tomorrow night, I know it will be with a groan. Must I really do this? Yes, you shall if you want to live long in the land.

The good news is that after just a couple months I went with some trepidation for the much feared HbA1_c test. Wow, 5.4 and I am in the clear. But I still do my 12-twelfths most evenings after supper. Even better I haven’t had to cut back on the whole carbs that I love; new potatoes, corn on the cob and our sourdough bread.

Can I enjoy slice of that cake? High and holy days only is my slogan now. At seventy-six neither the good wife or I take any medication. We are pretty proud of ourselves, let’s hope there is not a fall in the offing.

In short investing in long term health pays huge dividends. It’s been said repeatedly by those in the know; drink more water, eat an apple and take a walk. Add to that choosing habits that enable you to sleep better and lead a less stressful lifestyle.

When did you last take a continuous three week holiday? Apply 12-twelfths and you can achieve anything; start these new habits little by bit.

One of these days I’m going to get one of those new-fangled gadgets called a Continuous Glucose Monitor for just a month; they are quite expensive. First I will have to upgrade my cellphone; it will receive blue tooth readings of my blood glucose every two minutes telling me exactly which foods are threatening my health and exactly how much exercise I must do to keep the readings down where they belong. That pasta may have to go for ever; or at least find wholegrain.

The point behind this little anecdote is that those irritating chores can get done; divide them up into twelfths. It swings the stats in your favour; added vigorous healthy years become more likely.

Take a walk after supper

Take a walk after supper to help reduce the dawn effect; high blood glucose in the early morning. It's associated with a nearly 50% increased risk of stroke and heart attack.

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