Why Dr Nene recommends this age-old Ayurvedic post-meal ritual: ‘Try Shatpawali’

Cardiothoracic surgeon Dr Shriram Nene, husband of Bollywood star Madhuri Dixit, recently advocated for an age-old Ayurvedic practice called Shatpawali - a series of 100 relaxed steps after lunch or dinner. According to Dr Nene, this simple ritual dates back to traditional Indian habits and may be even wiser than modern glucose monitors and wellness apps. He recommended taking 2 to 5 minutes for gentle movement before resuming daily activities.

Dr Nene explained that Shatpawali helps the body understand that a meal does not always need to end with sitting. Furthermore, he stated that movement aids digestion by enabling the stomach to empty its contents more efficiently, reducing pressure and lowering the chances of acid reflux and heartburn. Additionally, walking after meals stimulates the intestines, helping trapped gas move along, which reduces the heavy, stretched feeling often experienced after eating.

Dr Manish Dodmani, a consultant gastroenterologist at KIMS Hospitals, supported Dr Nene's assertion. He noted that when the body remains idle after a meal, digestion slows down. Sitting or lying down can allow stomach acid to rise, increasing the likelihood of acid reflux and heartburn. Movement, however, helps gravity and the digestive system work together more effectively, promoting smoother digestion.

Dr Dodmani also mentioned that walking after meals encourages better mixing of digestive juices, which supports a smoother digestion process. This occurs because movement assists the colon in pushing old food and waste along, which contributes to more regular bowel movements. For individuals who face constipation, this gentle activity can aid in maintaining a healthy gut rhythm without the need for medication.

Dr Vijay Negalur, HOD diabetology at KIMS Hospitals, emphasized the potential benefits of Shatpawali for those with diabetes. He suggested that walking 100 steps after a meal can significantly improve sugar control, acting as a natural boost to insulin function. Negalur stressed that consistency is more important than speed, recommending a short, comfortable-paced stroll right after eating.

For those who already incorporate walking into their morning routine, adding brief post-meal walks may further assist in managing glucose levels. However, both experts advised that the walk should remain light, avoiding fast walking, running, or extended periods immediately following a meal, as this could cause discomfort. Lastly, they cautioned against engaging in activities like scrolling through a phone while walking, as proper posture and movement quality are essential for maximizing the benefits of this ancient post-meal ritual.