Light physical activity after a meal prevents diabetes

March 2012

Poor circulation is the mother of all diseases. Poor circulation means having less nutrients transported to our cells and inefficient elimination of toxins.

Walking is one of the best exercises. My grandfather lived up to the ripe old age of 93, without suffering from any serious illness. He became blind when he was in his 60s due to some wrongful self-treatment to his eye problem. As a boy, I observed his lifestyle and daily routine. He ate very simply: a small bowl of rice with one or two pieces of meat and a few leafy vegetables. But one thing stood out. His daily routine involved what I called ‘the kitchen walk’ – using the wall as support (he was blind you see), he would walk to and fro for nearly ten minutes after each meal. My dad used to teach me that walking is the best exercise. He would walk in malls and everywhere, rather than stay at home and watch television programs. The benefits of this are confirmed in a study done on healthy subjects in a crossover design. The study shows that even very light physical activity after a meal blunts the rise in blood glucose and insulin (Aadland & Hostmark, 2008).

Therefore, don’t sit and watch television programs after dinner. Instead, take a 30 minutes’ walk after every meal, especially dinner, and enjoy better digestion, mood and sleep. If you make this a habit, paying money to jog in a closed environment (ie. in a gym, with no fresh air of course) is often not necessary.


Pax (Peace)
Sebastian Liew, MNHAA (Australia)

Aadland, Hostmark, A.T6. (2008). Very light physical activity after a meal blunts rise in blood glucose and insulin. The open nutrition Journal, 2, 94-99.
Copyright ©2011-2012, Sebastian Liew Centre Pte. Ltd. All rights reserved.
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The information contained in this diary is for educational purpose only. We encourage our readers to seek out a competent health professional for any treatment required. We do not take responsibility for the use of information contained in any article published in our journal or diary by the reader. We do, however, caution readers of possible unintended consequences of self–medication, and that the consultation of a competent health professional is always advisable.

About Sebastian Liew

Matthew Wood, the renowned American herbalist described Sebastian as ‘one of the most unique and talented practitioners of natural healing and herbalism.’ The New Paper (Singapore) called Sebastian Liew 'The Medicine Man'. Indeed, Sebastian is a qualified and registered Medical Herbalist (accredited by the National Herbalists Association of Australia), with a Master's degree in Herbal Medicine from the University of New England, Australia. He is the first medical herbalist in Singapore and is known to popularize phytotherapy (Western herbal medicine), European traditional medicine, and St Hildegard medicine (Germany) in Singapore and probably in Asia. Sebastian has 20 years clinical work experiences and treated numerous patients with different medical conditions from all age groups in his Singapore clinic. Sebastian authored the book, Leaf to Life: The Natural Approach to Slow Down Aging and Living a Healing Life, which set the fundamentals for healthy aging and the prevention or treatment for almost all diseases. Please visit website
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