SLO LIFE Oct/Nov 2020

of older adults at risk for Type 2 diabetes. The study, co-authored by
Loretta DiPietro, a professor at George Washington University’s Milken
Institute School of Public Health, found that “short post-meal walks
were even more effective at lowering blood sugar after dinner than a
single 45-minute walk taken at mid-morning or late in the afternoon.”
As postdoctoral research fellow Andrew Reynolds explains, “The
muscles we use to walk use glucose as energy, drawing it out of
circulation and therefore reducing how much is floating around.” A
short walk can combat the effects of blood sugar spikes. For those with
diabetes or other medical conditions impacted by blood sugar, a walk is
not sufficient replacement for doctor-approved medical treatments.
In addition to balancing your blood sugar, walking after your feast
provides digestive benefits. Sheri Colberg-Ochs, a researcher at Old
Dominion University explains, “Exercise stimulates peristalsis, which
is the process of moving digested food through the GI tract.” A short
walk helps your feast move through your digestive system, which could
help relieve some bloating or the overfull feeling we experience after a
larger-than-life holiday meal. Hopefully, this provides peace of mind—
to enjoy the meal and focus more on what you can do after you put the
fork down, rather than scrutinizing everything that goes on your plate.
#1
MYTH
BUSTED
Dr. Stephen Juraschek, a primary care physician at Beth Israel Deaconness
Medical Center in Boston, breaks down the science behind what actually
happens to your body when you enjoy a big meal. One common shortterm
effect includes the overstuffed feeling caused by your stomach
physically expanding to accommodate large amounts of food.
Other short-term effects include spikes in blood sugar, blood pressure, and
cholesterol markers—the aftermath of eating starchy foods high in carbs
as they convert into glucose. However, these spikes are temporary and
“should come down, usually within a couple of hours,” says Dr. Juraschek.
While these processes happen after the consumption of any meal, the
effects are amplified the more we eat.
Dawn Jackson Blather, RD, provides some myth-busting insight on the
long-term effects of holiday feasting, “What you’re [eating] for a holiday
here and there is not going to have any lasting impact on health and
weight if you’re getting back to your normal healthy-ish eating afterward.”
And, as Dr. Juraschek adds, “It’s really more of a long-term pattern of
eating that we worry about.” It seems then, one feast will not make or
break your general health.
Instead, it’s the rest of the year, and all those days between holiday feasts
that truly impact our long-term health, despite what diet culture may
want you to believe.
#2
MOVE
WITH INTENT
While lounging on the couch after a Thanksgiving feast may seem
like the best way to recover, prefacing your relaxation with a ten- to
fifteen-minute walk can help your body recover even faster. A 2013
study published by The American Diabetes Association observed the
effects of a fifteen-minute treadmill walk on the blood sugar levels
#3
STAY
STEADY
Everyone has their own strategies leading up to the big feast. Some
people fast all day, in an effort to save room for the big meal, while
some boost their exercise in a preemptive strike against excessive
calories. Still others decide to fully embrace the feast, complete with
post-meal nap. So what’s the best strategy?
Registered dietitian Leslie Bonci says, “Fasting [before the feast]
is typically not a good idea.” Instead of starving your body in
anticipation, try to stick to your everyday meal schedule, “but stop
eating four to six hours before the main event.” Staying as consistent
as possible with your eating and exercise habits may be the key to
holiday feasting without feeling too full to move.
A small study, led by University of Michigan graduate student Alison
Ludzki, asked participants to consume thirty percent more calories
daily for seven days while maintaining their normal exercise routine.
The results of this early study aren’t enough for anything definite,
however, researchers found that “a week of gluttony did not affect
glucose tolerance” in participants who exercised regularly.
Additionally, the research showed that consuming excess calories “had
no effect on markers of inflammation in volunteers blood or tissue
samples…[and] no change in lipolysis, a chemical process by which
the body breaks down fats.” This study and its initial findings support
the notion promoted by many dietitians—consistency, more than
anything, is key.
According to McKenzie Flinchum, RD, LD/N, “There is no need to
add extra workouts to burn off calories or skip meals; just go back to
your [daily] healthy diet and workout regimen.” It seems then, that
consistent exercise promotes greater metabolism, enabling your body
to better handle gastronomic anomalies like a holiday feast.
If you are feeling sluggish, Flinchum suggests focusing “on consuming
a lot of veggies and lean protein the next day.” This acts to balance out
what is already being digested in your system. Here, steadiness, balance
and being kind to your body is paramount to feasting freely. >>
78 | SLO LIFE MAGAZINE | OCT/NOV 2020