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As with any medication, Semaglutide may cause some side effects in certain individuals. Fear not: there is a simple, enjoyable, and free solution that can help you mitigate the most common reported side effects of Semaglutide. In this article, we'll explore how incorporating regular walking into your daily routine can be a valuable tool in managing the three most commonly reported side effects of Semaglutide by Restorative Health patients (nausea, fatigue, and constipation). While these side effects are generally mild and temporary, they can be bothersome. The good news is that walking can alleviate these symptoms and improve your overall well-being.
Nausea: Walking can help alleviate nausea by aiding digestion and reducing gastrointestinal discomfort. Gentle walking can help stimulate the digestive system and promote the movement of food through the digestive tract, which can help ease feelings of nausea. Walking in fresh air and natural surroundings can have a calming effect on the body, which may also help reduce nausea.
Fatigue: Fatigue is a common side effect of many medications, including Semaglutide, however, regular walking can help boost your energy levels and combat fatigue. Walking increases blood flow and oxygenation to muscles and tissues, which can help improve overall stamina and reduce feelings of tiredness. Walking also releases endorphins, the body's natural "feel-good" hormones, which can help improve mood and combat fatigue. It's important not to push yourself too hard if you're already feeling exhausted. Don’t push too hard if feeling exhausted.
Constipation: Constipation, characterized by difficulty in passing bowel movements, can be a side effect of Semaglutide for some individuals. Walking can help promote regular bowel movements by stimulating the muscles of the abdominal wall and intestines, which can help move stool through the digestive tract. Additionally, walking can help increase hydration and improve overall gut motility, which can further alleviate constipation.
How to Incorporate Walking into Your Routine
Incorporating walking into your routine doesn't have to be complicated or time-consuming. Here are some practical tips on how to make walking a regular part of your daily routine:
Start small: If you're new to walking or haven't been physically active for a while, start with short walks and gradually increase your duration and intensity over time. Aim for at least 30 minutes of moderate-intensity walking most days of the week, as recommended by the American Heart Association.
Fit it into your daily routine: Look for opportunities to walk to the store or events close enough to walk near your house. Instead of taking the elevator, take the stairs. Park your car further away from your destination and walk the extra distance. Take short walking breaks during your workday or after meals. Find creative ways to incorporate more steps into your day.
Listen to your body: Pay attention to your body's cues and adjust your walking routine accordingly. If you experience any discomfort or pain during walking, reduce your intensity or duration. If you are feeling any of the above mentioned symptoms of Semaglutide get up and move around. Most patients report an improvement in symptoms. Consult with your healthcare provider if you have any medical concerns or conditions that may affect your ability to walk.
Make it enjoyable: Choose a scenic route, walk with a friend or family member, listen to your favorite music or podcast, or bring along your furry friend (pet or fursona either way or both works) for some company. Making walking enjoyable can help you stay motivated and committed to regular walking.
Artificial Intelligence generated images of people and pets walking in various Utah locations.
Additional Benefits of Walking
In addition to helping mitigate the side effects of Semaglutide, walking offers a plethora of other benefits for your overall health and well-being. Here are some additional advantages of incorporating regular walking into your daily routine:
Weight management: Walking is a low-impact form of exercise that can help you maintain a healthy weight or even lose weight. It burns calories, boosts metabolism, and promotes muscle tone, making it an excellent addition to a weight management plan, especially for individuals with type 2 diabetes who may benefit from weight loss to improve blood sugar control.
Heart health: Walking is a cardiovascular exercise that can help improve heart health by strengthening the heart, improving circulation, and reducing the risk of cardiovascular diseases such as heart attack and stroke. Walking can also help lower blood pressure, reduce LDL (bad) cholesterol levels, and improve overall cardiovascular fitness.
Blood sugar control: Regular physical activity, including walking, can help improve blood sugar control by increasing insulin sensitivity and helping your body use glucose more effectively. For individuals with type 2 diabetes who are taking Semaglutide, incorporating walking into their routine can complement the medication's effects and contribute to better blood sugar management.
Mental health: Walking has been shown to have numerous mental health benefits. It can help reduce stress, anxiety, and depression by releasing endorphins, the body's natural mood-enhancing hormones, and improving overall brain function. Walking in nature or green spaces has been found to have an even greater positive impact on mental health, promoting relaxation and reducing mental fatigue.
Bone health: Walking is a weight-bearing exercise that can help improve bone health and reduce the risk of osteoporosis, a condition characterized by weakened and brittle bones. Regular walking can help increase bone density, improve bone strength, and reduce the risk of fractures, particularly in older individuals.
Improved sleep: Regular physical activity, including walking, has been shown to improve sleep quality and duration. Walking can help regulate circadian rhythms, reduce stress, and promote relaxation, leading to better sleep patterns and improved overall sleep quality.
Enhanced mood and well-being: Walking in nature or simply being outdoors can have a positive impact on mood and overall well-being. Walking provides an opportunity to disconnect from screens, breathe in fresh air, and appreciate the beauty of nature, all of which can help reduce stress, boost mood, and enhance overall well-being.
Start small, listen to your body, make it enjoyable, fit it into your daily routine, embrace the beauty around you.
By William Beesley
Updated 2023
I love evidence based decision making and tools that help us to identify the truth. This article was written in collaboration with the Open AI Davinci sandbox. Candidly Open AI Davinci was less helpful than I had hoped. Some of what Davinci originally said was pure hallucination, especially the parts I asked Davinci to provide source material. I pruned back the parts of this article that I couldn't back up doing my own research.
Davinci wrote a mostly coherent rough 1st draft about our current understanding of how body movement helps mitigate the side affects of semaglutide.
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