Managing blood sugar can feel overwhelming. But a new lifestyle tip called the 10-10-10 rule is gaining popularity for helping people keep glucose levels steady.
What is the 10-10-10 Rule?
The 10-10-10 rule blood sugar method offers a simple approach. It’s not a medical treatment but a guide for daily life.
“10-10-10 is a structured way to help manage blood sugar through mindful eating and physical activity,” explained Dr. Pranav Ghody, consultant endocrinologist and diabetologist at Wockhardt Hospitals, Mumbai Central.
How the 10-10-10 Rule Works
According to Dr. Ghody, here’s how the rule breaks down:
- 10 minutes of mindful eating: Slow down and chew food thoroughly. Avoid distractions like TV or mobile screens while eating.
- 10-minute post-meal walk: Light walking helps lower blood sugar spikes after meals.
- 10-second pause before eating: Pause to think about portion sizes and food choices. This promotes healthier decisions.
Why Mindful Eating Matters
Eating quickly can cause a rapid rise in blood sugar. Slower eating allows hormones to signal fullness. This prevents overeating.
“Many people with diabetes see real benefits by simply eating mindfully,” Dr. Ghody said.
He emphasized that people should still follow their doctor’s advice and prescribed medication.
Benefits of Short Walks After Meals
Short walks after meals reduce blood sugar peaks. Studies show that even ten minutes of low-intensity activity can help.
“Post-meal walks improve glucose uptake in muscles,” said Dr. Ghody.
Walking also boosts metabolism and aids digestion.
Small Pause Makes a Big Difference
Taking a 10-second pause before meals sounds simple but has powerful effects.
“Those few seconds can stop impulse eating,” Dr. Ghody noted. “You become conscious of what and how much you’re eating.”
It’s an easy way to practice portion control, vital for managing diabetes.
Precautions and Medical Advice
Experts warn that the 10-10-10 rule blood sugar tip should never replace medical treatment.
“Patients must follow diet plans, medicines, and exercise regimens prescribed by their doctors,” said Dr. Ghody.
People with advanced diabetes or other health issues should consult their doctors before changing routines.
Growing Interest in Simple Habits
Diabetes care often seems complex. Many patients seek easy-to-follow methods like the 10-10-10 rule.
Dr. Ghody said small, sustainable habits often work better than strict diets.
“Lifestyle changes are powerful tools in diabetes management. The simpler they are, the more likely people will stick to them.”
Global Diabetes Concerns
Globally, diabetes cases are rising. The International Diabetes Federation (IDF) reports over 537 million adults living with diabetes in 2021. That number could rise to 643 million by 2030.
Simple lifestyle rules like 10-10-10 can play a crucial role in prevention and management.
The 10-10-10 rule blood sugar strategy is simple yet effective. It encourages mindful eating, gentle exercise, and conscious choices.
Doctors stress that it should complement—not replace—professional medical care.
Small steps like these can empower people to manage diabetes and lead healthier lives.