All about the ’10-10-10 rule’ to keep blood sugar levels in check | Lifestyle News

Over the years, we have shared many dinct ways to stay healthy. Today, we are here to tell you about the ’10-10-10 rule’, which is believed to help keep blood sugar levels in check. But what exactly is it?
“10-10-10 is a simple, structured approach aimed at helping individuals, especially those with diabetes, manage their blood sugar more effectively throughout the day. It’s not a strict medical protocol but a practical lifestyle guide that encourages mindful eating and consent physical activity,” said Dr Pranav Ghody, consultant endocrinolog and diabetolog, Wockhardt Hospitals, Mumbai Central.
Here’s how the rule works:
10 minutes before meals – Pause briefly to prepare your body and mind. This can include checking your blood sugar (if you’re on insulin or medications that can cause hypoglycemia), drinking a glass of water, or practicing a short breathing exercise. “It sets the tone for mindful eating and prevents overeating,” said Dr Ghody.
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10 minutes after meals – Engage in light physical activity, such as walking. Dr Ghody said that research shows a short walk after meals can help lower post-meal blood glucose spikes improving insulin sensitivity and aiding digestion. “It’s a small step that can make a big difference, especially for people with type 2 diabetes or insulin resance,” he told .
10 minutes of reflection daily – Spend a few minutes each day reviewing your lifestyle habits. “Are you eating balanced meals? Are you getting enough sleep and hydration? This self-awareness helps in making consent, healthy choices and understanding how your routine affects your sugar levels,” said Dr Ghody.
What does your blood sugar level indicate? (Photo: Getty Images/Thinkstock)
He reiterated that the strength of the 10-10-10 rule lies in its simplicity and adaptability. “It encourages better glycemic control without drastic changes to daily life. While this approach can be very effective, it’s important to remember that it complements, not replaces, medical treatment, diet plans, and exercise regimens recommended your doctor or diabetes care team,” said Dr Ghody.

He added that when adopted consently, the 10-10-10 rule can be a powerful tool in preventing blood sugar fluctuations and supporting overall metabolic health.Story continues below this ad
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.