🗓️ Date: July 15, 2025
English Expanded Article:
Over time, experts have suggested various techniques to maintain health and control blood sugar, especially for people with diabetes. One such practical lifestyle guide is the ‘10-10-10 rule’, which focuses on managing blood glucose levels throughout the day. According to Dr Pranav Ghody, consultant endocrinologist and diabetologist at Wockhardt Hospitals, Mumbai Central, it is not a strict medical protocol but rather a structured approach to encourage mindful eating habits and regular activity.
Here’s how it works:
10 minutes before meals: Pause and prepare yourself. This can involve checking your blood sugar, drinking a glass of water, or practicing deep breathing to calm your mind and body. This step prevents impulsive or excessive eating.
10 minutes during meals: Eat slowly, taking at least 10 minutes to chew and savour your food. Eating slowly helps digestion and allows the body to process the glucose levels effectively.
10 minutes after meals: Engage in light physical activity such as a short walk or standing stretches. This aids in better glucose utilisation and reduces the sudden spikes in blood sugar levels after meals.
Dr Ghody emphasises that this rule is not a replacement for prescribed medication, diet plans, or exercise regimens but is an additional tool to help manage diabetes effectively and encourage a disciplined lifestyle.