Prevent Diabetes Naturally with the 10-10-10 Rule

Prevent Diabetes Naturally:
Diabetes is becoming a common problem in many households today. It happens when the body does not produce enough insulin or cannot use it properly. Insulin is a hormone produced by the pancreas that controls sugar in the blood. When the body fails to use insulin correctly, blood sugar levels rise quickly. Diabetes is a serious condition, but it can be managed with the right diet, exercise and medicine.

Prevent Diabetes Naturally:

Nutritionist Leema Mahajan has shared an easy way to control blood sugar naturally. She explained the “10-10-10 Rule” on her Instagram. This simple method helps maintain sugar levels and promotes overall health.

1. Do 10 Squats Every 45 Minutes

Sitting for long periods can make muscles less effective in using glucose. Leema Mahajan suggests doing 10 squats every 45 minutes. This activates large leg muscles, which burn sugar from the blood and prevent sudden spikes in blood sugar. Regular movement keeps sugar levels stable.

2. Walk for 10 Minutes After Every Meal

Blood sugar rises quickly after eating. Walking for just 10 minutes after a meal helps muscles absorb glucose and lowers blood sugar by almost 22 mg/dL, according to research. Walking also supports weight management and improves cholesterol levels.

3. Sleep by 10 PM Every Night

Good sleep is essential for everyone, especially for people with diabetes. Late nights increase cortisol, a stress hormone, which raises blood sugar and blood pressure. Sleeping on time helps balance hormones, supports insulin function, and keeps sugar levels steady.

4. Eat a Healthy Diet

Exercise alone is not enough. People with diabetes should avoid white bread and refined flour. Instead, eat brown rice, oats, and millets, which are high in fiber. Include plenty of vegetables, peeled fruits, and legumes. Avoid sugary drinks and high-sugar foods. Fiber slows sugar absorption, keeping blood sugar under control.

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