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śatapāvalī (Devanagari शतपावली) is a Marathi term which refers to an age-long Indian custom of taking a stroll after a meal. The word is a dvigu compound from shata "hundred" and paaul "step", which literally means "walking 100 steps" after a meal.



Experts believe that walking at least 100 steps after eating your dinner / lunch improves your overall wellbeing.[ citation needed ] This includes proper digestion, burning calories, better control of blood sugar levels and triglycerides in the body.

Here is how a 15-minute walk after meals can transform your health and prevent various health complications.

Aids digestion

The process of digestion is initiated soon after a person has consumed his meals. The gastric juices and enzymes responsible for digestion are stimulated in the meantime. However, if a person walks after eating his dinner, the process of gastric emptying of the meal is accelerated leading to better digestion. This is turn, prevents various stomach complications such as acidity or indigestion that people usually complain after having their meals.

Boosts metabolism

Apart from caloric intake and pattern of eating, leading an active physical life is one of the key reasons to boost metabolism. Hence, people are advised to go for a walk after having their dinner as it stimulates the metabolic process and influences the functioning of other organs in the body.👍

Induces sleep

The habit of going to bed after having dinner is definitely not good for health. However, a few minutes of walking in the lawn or in your house can do wonders to your health. It not only improves the blood circulation in the body but also relieves stress. This is the reason, why people walking around 100 steps after dinner enjoy a good night's sleep.

Improves blood circulation

A 15-minute walk after eating your dinner not only lowers blood levels of fat (triglycerides and cholesterol) but also enhances blood circulation to various parts of the body. This is mainly due to the fact that walking ensures proper supply of oxygen and nutrients to the heart which in turn causes better blood circulation.

Maintains blood sugar levels

People suffering from type 2 diabetes are benefitted by regularly walking after having their meals. After eating dinner the blood sugar levels spike up due to breakdown of food components. But when you walk after having dinner, the body is physically active which uses the excess glucose present in the blood thereby controlling sugar levels.

Helps in Weight loss

Although a 15-minute walk after dinner is a must to lead a healthy life, it plays a key role in weight loss. It is one of the most effective and simple ways to maintain a healthy weight as walking not only burns calories but also improves your overall health

Related Research Articles

Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity. Dieting to lose weight is recommended for people with weight-related health problems, but not otherwise healthy people. As weight loss depends on calorie intake, different kinds of calorie-reduced diets, such as those emphasising particular macronutrients, have been shown to be no more effective than one another. As weight regain is common, diet success is best predicted by long-term adherence. Regardless, the outcome of a diet can vary widely depending on the individual.

The following is a glossary of diabetes which explains terms connected with diabetes.

Glycemic index

The glycemic index (GI) (;) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food. The GI of a specific food depends primarily on the quantity and type of carbohydrate it contains; but also is affected by the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids in the food, and whether it is cooked and, if so, how it is cooked. GI tables are available that list many types of foods with their GIs. A food is considered to have a low GI if it is 55 or less; high GI if 70 or more; and mid-range GI if 56 to 69.

Fad diet A popular diet with exaggerated claims usually not supported by scientific evidences

A fad diet is a diet that becomes popular for a short time, similar to fads in fashion, without being a standard dietary recommendation, and often making unreasonable claims for fast weight loss or health improvements. There is no single definition of what is a fad diet. The term fad diet encompasses a variety of diets with different approaches and evidence bases, and thus different outcomes, advantages, and disadvantages.

Body for Life (BFL) is a 12-week nutrition and exercise program, and also an annual physique transformation competition. The program utilizes a low-fat high-protein diet. It was created by Bill Phillips, a former competitive bodybuilder and previous owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name.

Dumping syndrome Medical condition

Dumping syndrome occurs when food, especially sugar, moves too quickly from the stomach to the duodenum—the first part of the small intestine—in the upper gastrointestinal (GI) tract. This condition is also called rapid gastric emptying. It is mostly associated with conditions following gastric or esophageal surgery, though it can also arise secondary to diabetes or to the use of certain medications; it is caused by an absent or insufficiently functioning pyloric sphincter, the valve between the stomach and the duodenum.

Healthy diet Diet that helps maintain or improve general health

A healthy diet is a diet that helps maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate food energy.

Reactive hypoglycemia, postprandial hypoglycemia, or sugar crash is a term describing recurrent episodes of symptomatic hypoglycemia occurring within four hours after a high carbohydrate meal in people with and without diabetes. The term is not necessarily a diagnosis since it requires an evaluation to determine the cause of the hypoglycemia.

Many types of glucose tests exist and they can be used to estimate blood sugar levels at a given time or, over a longer period of time, to obtain average levels or to see how fast body is able to normalize changed glucose levels. Eating food for example leads to elevated blood sugar levels. In healthy people these levels quickly return to normal via increased cellular glucose uptake which is primarily mediated by increase in blood insulin levels.

Isomaltulose Chemical compound

Isomaltulose is a disaccharide carbohydrate composed of glucose and fructose. The glucose and fructose are linked by an alpha-1,6-glycosidic bond. Isomaltulose is present in honey and sugarcane extracts. It tastes similar to sucrose with half the sweetness. Isomaltulose, also known by the trade name Palatinose, is manufactured by enzymatic rearrangement (isomerization) of sucrose from beet sugar. The enzyme and its source were discovered in Germany in 1950, and since then its physiological role and physical properties have been studied extensively. Isomaltulose has been used as an alternative to sugar in foods in Japan since 1985, in the EU since 2005, in the US since 2006, and in Australia and New Zealand since 2007, besides other countries worldwide. Analytical methods for characterization and assay of commercial isomaltulose are laid down, for example, in the Food Chemicals Codex. Its physical properties closely resemble those of sucrose, making it easy to use in existing recipes and processes.

Prandial relates to a meal. Postprandial means after eating a meal while preprandial is before a meal.

Nutritional rating systems are used to communicate the nutritional value of food in a more-simplified manner, with a ranking, than nutrition facts labels. A system may be targeted at a specific audience. Rating systems have been developed by governments, non-profit organizations, private institutions, and companies. Common methods include point systems to rank foods based on general nutritional value or ratings for specific food attributes, such as cholesterol content. Graphics and symbols may be used to communicate the nutritional values to the target audience.

Blood lipids are lipids in the blood, either free or bound to other molecules. They are mostly transported in a protein capsule, and the density of the lipids and type of protein determines the fate of the particle and its influence on metabolism. The concentration of blood lipids depends on intake and excretion from the intestine, and uptake and secretion from cells. Hyperlipidemia is the presence of elevated or abnormal levels of lipids and/or lipoproteins in the blood, and is a major risk factor for cardiovascular disease.

Postprandial somnolence

Postprandial somnolence is a normal state of drowsiness or lassitude following a meal. Postprandial somnolence has two components: a general state of low energy related to activation of the parasympathetic nervous system in response to mass in the gastrointestinal tract, and a specific state of sleepiness. While there are numerous theories surrounding this behavior, such as decreased blood flow to the brain, neurohormonal modulation of sleep through digestive coupled signaling, or vagal stimulation, very few have been explicitly tested. To date, human studies have loosely examined the behavioral characteristics of postprandial sleep, demonstrating potential shifts in EEG spectra and self-reported sleepiness. To date, the only clear animal models for examining the genetic and neuronal basis for this behavior are the fruit fly, the mouse, and the nematode Caenorhabditis elegans.

Obesity in the United Kingdom is a significant contemporary health concern, with authorities stating that it is one of the leading preventable causes of death. In February 2016, former Health Secretary Jeremy Hunt described rising rates of childhood obesity as a "national emergency".

<i>Eat This, Not That</i>

Eat This, Not That! (ETNT), is a media franchise owned and operated by co-author David Zedeplio. The original book series was developed from a column from Men's Health magazine written by David Zinczenko and Matt Goulding. It now also includes a website, quarterly magazine, videos, e-books and downloadable PDFs.

Weight management

Weight management is the phrase used to describe both the techniques and underlying physiological processes that contribute to a person's ability to attain and maintain a certain weight. Most weight management techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. Moreover, weight management involves developing meaningful ways to track weight over time and to identify ideal body weights for different individuals.

The term "Freshman 15" is an expression commonly used in the United States that refers to an amount of weight gained during a student's first year at college. In Australia and New Zealand it is sometimes referred to as "First Year Fatties", "Fresher Spread", or "Fresher Five", the latter referring to a five-kilogram gain.

Samsung Health is a free application developed by Samsung that serves to track various aspects of daily life contributing to well being such as physical activity, diet, and sleep. Launched on 2 July 2012, with the new Samsung smartphone, the Galaxy S3, the application was installed by default only on some smartphones of the brand. It could also be downloaded from the Samsung Galaxy Store.