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5 Astounding Benefits of Walking 100 Steps Post Dinner

Centuries ago, the Greek physician, Hippocrates said, “Walking is man’s best medicine”. This saying is true even today. A recent study by scientists from the University College London proved that walking helps in minimizing the risk of cardiovascular dysfunctions by 31%. It even reduces the risk of deaths from diabetes and related illnesses by 32%.

Walking 10,000 steps everyday will help you stay fit. It can facilitate a healthy living in ways you can’t imagine. Being the safest and easiest exercise possible, walking helps your cardiovascular fitness. It aids weight loss, boosts your mental health and shapes your body.

It’s suggested by some health experts that walking 100 steps before going to sleep every night is good for your health. Usually, we would spend the time post dinner and before sleep in front of a TV or checking emails. Instead, go for a short walk! A minimum of 100 steps will help you burn calories, improve digestion, and control blood sugar levels among other benefits.

  1. Aids Digestion

Walking accelerates the secretion of gastric juices and enzymes responsible for breaking your food into beneficial elements. Under normal conditions, it takes some time for this process to start. This results in the occasional acidity, indigestion and other stomach related complications. Walking around 100 steps will help you sleep better and wake up fresh and healthy.

  1. Maintains Blood Sugar

For those suffering from diabetes (type 2) and extreme blood sugar levels, walking after half hour of having had a meal will help breakdown the food component with more utilization of glucose and improved blood circulation. A physically active body will always need more glucose (sugar level) to burn, thereby controlling/limiting the accumulation of the same.

  1. Helps Metabolism & Facilitates Weight Loss

Any kind of exercise boosts the body’s metabolism, aids blood circulation, burns stored fats and filters unwanted chemicals out of the body. You certainly cannot go through rigorous exercise after dinner. Walking for half a mile solves this problem. Burning of fat and an improved body metabolism also leads to losing weight. For elders, walking after meals is strictly advised to maintain a healthy body. However, this should be practiced by individuals of all ages.

  1. Improves blood circulation

Walking 100 steps after dinner can work up the muscles and facilitate better blood circulation through the body. It only takes a 15 minute stroll to lower the accumulated fat levels in your blood (comprising of harmful cholesterol and triglycerides). Your blood stream will be supplied with more oxygen as your lungs will demand more air.

  1. Relieves stress and improves sleep

Doctors have always advised against going to bed immediately after dinner. If you cannot step out, walking within your home is a good idea as well. For those who lead a sedentary life, walking for a while after dinner aids digestion. Which in turn helps you get better quality sleep.

Make walking after dinner a habit for a lifetime. You will certainly be able to experience positive results within a few weeks. Considered one of the easiest of all exercises. Walking 100 steps after dinner can surprisingly bring a healthy turnaround in your life.

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How to Deal With Body Shaming

How to Deal With Body Shaming
Society is not making it easy to accept our bodies as they are. Body-shaming (criticizing yourself or others because of some aspect of physical appearance) can lead to a vicious cycle of judgment and criticism. The insensitivity has risen to a level where people don’t even mind making fun of someone’s body type!

Today’s generation does not see anything wrong in ‘voicing their opinions’, regardless of the fact that these opinions can actually hurt someone. Most of the young girls and boys today are scared of becoming ‘fat,’ and therefore do crash dieting, eat a low-carb diet – failing to understand that their bodies are in the growth phase, need more carbs-proteins for growth and dieting means a completely different thing! It has also been seen that kids as young as 10-12 years are now worried about the way they look and their ‘size’!

Shockingly, some people believe that making a person feel ashamed of their bodies is a good way of motivating them to transform themselves, and that they will work even harder to achieve it and the sad part is that some people will sham you just for fun!

If someone is unhealthy, telling them how to change that, showing them how they can become fit, and encouraging them to achieve what they desire is the right way, rather than just criticizing them or making fun of them. Discrimination, singling out, and shaming only causes stress and makes any person feel bad. If someone is already overweight/underweight, this attitude can actually stress them out!

Body shaming can cause depression, eating disorders such as Anorexia Nervosa or binge eating and reduced self-esteem. Here are some tips to avoid body shaming and to silence body shamers as well!

  • Ignore Negativity
    Stay away from negative influences or people who make you feel uncomfortable entirely. People like these usually thrive on your discomfort and misery. Trying to correct them or make them see your journey/life situation is absolutely futile.
  • Stand Up For Yourself
    Next time when someone makes fun of your looks or mocks you, don’t just withdraw into a shell, speak out against it. Express what is going on inside your mind. Stand up against body shaming. Remember, your motive isn’t to humiliate them, but to make them aware of the negativity of their attitude and the implications of their ‘shaming’ on those affected.
  • Find The Real Issues
    Sit down and take some time to think about the real issues that are bothering you. Why are you in this situation? What is it that you want to change and why is that change not happening? Many a times, there may be factors beyond your control that are affecting your efforts. Accept and admit the reality of the situation. If it’s something that is beyond your control, don’t stress on it but move on in life.
  • Share It – Talk About It
    Don’t just bottle it up inside! Express the emotion to move through it. Speaking with someone you trust will help you tide over an unpleasant situation. Talking is nature’s antidote to stress. Keeping it inside you will only weaken you further, and destroy your inner motivation.
  • Do Something That Makes You Happy
    Go for a walk, talk to a friend, have a healthy dinner! Controlling food with good dietary habits, living a better lifestyle and regular exercise are better coping mechanisms that have helped people over decades to feel good, and ultimately bring the changes they wish to see in themselves. Always divert yourself to something more useful.

The way to end body shaming is not a difficult task, it is simply just keeping your opinion to yourself and letting everyone live in peace. Love yourself for who you are and let others do the same thing. Do remember this is your own journey, and you need to be your own well-wisher and guide.

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Ways to become “mindful”

meditation

Learning to focus the mind can be a powerful antidote to the stress and strains of our fast-paced on-the-go lives. The ability to pay attention to what you’re experiencing from moment to moment — without drifting into thoughts of the past or concerns about the future, or getting caught up in opinions about what is going on — is called ‘Mindfulness’.


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This basic mindfulness meditation exercise is easy to learn and practice.

  1. Firstly, sit on a straight-backed chair, or cross-legged on the floor.
  2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
  3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
  4. Embrace and consider each thought or sensation without judging it as good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

The effects of mindfulness meditation tend to be dose-related — the more you practice it, the more benefits you usually experience.

A less formal approach can also help you stay in the present and fully engage in your life. You can practice mindfulness at any time or during any task, whether you are eating, showering, walking, touching a partner, or playing with a child. Here’s how:

  • Start by bringing your attention to the sensations in your body.
  • Breathe in through your nose, allowing the air to move downward into your lower belly. Let your abdomen expand fully. Then breathe out through your mouth. Notice the sensations of each inhalation and exhalation.
  • Proceed with the task at hand slowly and with full deliberation.
  • Engage your senses fully. Notice each sight, touch, and sound so that you savour every sensation.
  • When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

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Nutrient Absorption and Metabolism: A Catch-22?

Nutrient-Absorption
Optimal digestive function means we’re breaking down food properly, absorbing enough of the right nutrients and eliminating the waste that we don’t need. It’s a very organized, efficient and meticulous process.

But we need energy to perform these tasks, and much of that energy comes from nutrients we digest. It seems like a bit of a catch-22: We need energy in order for our digestive system to break down food, but we get much of that energy from food. If digestion is sluggish, we can’t break down nutrients properly to get more energy. This creates a vicious cycle that leads to a type of malnutrition in our cells, tissues and organs.


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Wastes build up, you retain water and your body converts excess calories to fat, since the body isn’t digesting them properly. Usually, this cycle starts with unhealthy dietary habits: eating too many processed foods that hinder digestive function by depleting our enzymes, probiotics and other factors critical for strong digestion. Unhealthy foods, particularly refined sugars, also spike glucose and insulin. The result is inflammation — another major culprit in weight gain and slow metabolism.

Essentially, a nutritious diet has a direct relationship to healthy body weight — not just because we’re avoiding inflammatory, fat-fueling foods like sugar and hydrogenated oils, but also because nutritious foods give our digestive system the building blocks it needs to function efficiently. Our mitochondria, the tiny cellular engines that create energy for the body, are a central part of our metabolism and digestion.

How quickly and efficiently the mitochondria can turn nutrients such as glucose into energy reflects metabolic health. If our mitochondria are inefficient, we store glucose as fat.

Where does digestion come into play?

When we’re not digesting properly, mitochondria don’t get their nutrients to produce energy, and excess waste creates inflammation and toxic buildup. As a result, we feel sluggish, tired and bloated. It’s all part of a complex, interrelated system where metabolism and digestion rely on one another to keep all the body’s systems fully energized and functioning at peak capacity.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]