Through the years, we now have shared many distinct methods to remain wholesome. Right this moment, we’re right here to inform you in regards to the ’10-10-10 rule’, which is believed to assist hold blood sugar ranges in verify. However what precisely is it?
“10-10-10 is an easy, structured method geared toward serving to people, particularly these with diabetes, handle their blood sugar extra successfully all through the day. It’s not a strict medical protocol however a sensible life-style information that encourages conscious consuming and constant bodily exercise,” stated Dr Pranav Ghody, advisor endocrinologist and diabetologist, Wockhardt Hospitals, Mumbai Central.
Right here’s how the rule works:
10 minutes earlier than meals – Pause briefly to arrange your physique and thoughts. This will embrace checking your blood sugar (if you happen to’re on insulin or medicines that may trigger hypoglycemia), ingesting a glass of water, or practising a brief respiratory train. “It units the tone for conscious consuming and prevents overeating,” stated Dr Ghody.
Story continues beneath this advert
10 minutes after meals – Have interaction in mild bodily exercise, equivalent to strolling. Dr Ghody stated that analysis reveals a brief stroll after meals may help decrease post-meal blood glucose spikes by bettering insulin sensitivity and aiding digestion. “It’s a small step that may make an enormous distinction, particularly for folks with sort 2 diabetes or insulin resistance,” he instructed indianexpress.com.
10 minutes of reflection each day – Spend a couple of minutes every day reviewing your life-style habits. “Are you consuming balanced meals? Are you getting sufficient sleep and hydration? This self-awareness helps in making constant, wholesome decisions and understanding how your routine impacts your sugar ranges,” stated Dr Ghody.
What does your blood sugar stage point out? (Picture: Getty Photos/Thinkstock)
He reiterated that the power of the 10-10-10 rule lies in its simplicity and flexibility. “It encourages higher glycemic management with out drastic adjustments to each day life. Whereas this method may be very efficient, it’s necessary to do not forget that it enhances, not replaces, medical remedy, food regimen plans, and train regimens really helpful by your physician or diabetes care group,” stated Dr Ghody.
He added that when adopted persistently, the 10-10-10 rule is usually a highly effective software in stopping blood sugar fluctuations and supporting total metabolic well being.
Story continues beneath this advert
DISCLAIMER: This text is predicated on data from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
