Everyone dreams that they should be healthy until old age. Live without high blood pressure or high blood sugar. This dream can be easily realized. From today, it is important to include some necessary steps in your daily routine. Diabetes is increasing worldwide. Latest IDF Diabetes at Atlas 2025 in report It is said that 11.1 percent of the adult population, that is, 1 out of 9 people (ages 20-79) is diabetes, while more than 4 out of 10 people do not know their status.
The report also states that the number of people with diabetes in the future will increase rapidly. But if you do not want to be included in the list of diabetes, you can try 10-10-10 rules, which is a powerful way to prevent diabetes. Let us know exactly what this rule and how it can be used
What to do to read from diabetes
Diabetes is a serious concern around the world with India. Due to the wrong habits of eating and unhealthy lifestyle, this situation is becoming increasingly common among the youth.
Some of the steps you have taken today Diabetes Can help prevent it. Nutritionist Lima Mahajan 10-10-10 rules recommend to prevent diabetes. These include 10 squats every 45 minutes, walking 10 minutes after every mile and finishing your day at 10pm.
10 sequats per 45 minutes
To do regular squats
If you are sitting in one place for a long time because of work, your muscles stop using glucose. In this case, you should practice 10 squats every 45 minutes. Squats activate your large toe’s muscles, which activate glut4 transporters. These glucose works like gates, pulling sugar from your blood and used for energy. This prevents the increase in sugar levels.
In 7 days, Sugar will come under control, insulin will also solve Baba Ramdev’s 5 indigenous solutions, kidney will also be read.
10 minutes walking after dinner
Habit
In addition, 10 minutes of each meal To go Don’t forget. Immediately after meals, the glucose in the food enters your bloodstream. In a 2025 study, it has been found that the level of glucose is approximately 22 ml/DL compared to the quiet seating even after 10 minutes after the meal.
Walking helps your muscles absorb glucose more quickly, which prevents sugar from food and reduce fat and cholesterol accumulation in your blood vessels.
To sleep at 10 o’clock
The habit of falling asleep in time
Nowadays, people sleep late is becoming a trend. Even if you go to bed at 12, they fall asleep at 1-2 after scrolling the phone. But if you want to save diabetes, sleep until 10 o’clock in the night. In fact. Sleeping on time, your circuition keeps the rhythm synthesized, reduces cortisol, improves insulin activity and balances sugar level overnight.
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Diet’s care
Diet for diabetes
In addition to adhering to 10-10-10 rules per day, you also need to pay attention to your diet. By making some changes to the diet, you can maintain your blood sugar levels:
In your diet, include fiber foods such as vegetables, peeled fruits and pulses. These reduce the absorption of sugar. Also, choose the whole grain like brown rice, oats and millet. These help to control blood sugar levels.
When incorporating healthy foods in your diet, it is also important to exclude some of the substances such as adding sugar and sugar beverages, as they can rapidly increase sugar levels and increase the risk of diabetes.
Note – This article has been written for general information and no treatment claims to be done. Consult your doctor before taking any solution and use it according to their advice according to proper change.
