How ’10-10-10 rule’ can help you control blood sugar naturally?

'10-10-10' rule is gaining attention as an easy and effective way to help control blood sugar spikes especially after meals.(image : Pexels)

To effectively manage your blood sugar level, you don’t need to introduce a revolutionary change in your lifestyle. Rather, a simple scientific ’10-10-10 rule’ is enough to do the job. It includes taking a 10-minute pause before meals, going for a 10-minute walk after meals, and spending 10 minutes reflecting each day.
This simple rule, without any frills, helps stabilise blood sugar levels through a more practical and thoughtful approach to daily living. It results not just in better physical health but also contributes to improved mental well-being.
10-Minutes Before Meal
A 10-minute pause before meals ensures you get time to check capillary blood glucose levels—especially for those on medication—drink a glass of water, and practice breathing techniques. This light physical activity helps prepare your body, makes you eat mindfully and avoid overeating.
10-Minutes After Meal
Going for short walks or doing everyday chores that require body movement right after meals is considered good for regulating blood sugar levels. It helps in digestion and benefits those with Type 2 Diabetes. A study published in Diabetologia stated, “Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing.”10-Minutes of Daily Reflection
Taking out just 10 minutes from your day to reflect on your activities and ask thoughtful questions can help manage blood sugar levels effectively. It helps build self-awareness and aids in tracking your personal growth, and also what affects your sugar levels. Diabetes management is thus not only based on medication but also depends on self-care practices such as diet control, physical activity, managing  stress, among others.

The ‘10-10-10 rule’ shows how small changes can lead to big impact. It requires intentional practice and tweaking a few habits for better health and a happier life.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis