Okay, I promise every blog from here on out will NOT be about prediabetes. But—
“But” never bodes well.
Except for this time, Lily, because I have some important information to share. Have you heard about the 10-10-10 Rule for diabetics?
Of course not.
This is not surprising, as a friend of mine who has Type 2 diabetes hadn’t heard of it, either. Consider this blog a PSA.
What’s that?
A public service announcement, 9.
Like when they say on the news there’s a storm coming?
Exactly. But my PSA is not announcing a one-off event. It’s about a lifestyle change that helps people fight high blood glucose, and it’s easy to do.
For context, let’s back up to my first A1c test a year and a half ago.
If we must.
I had a slightly elevated blood glucose level that time, one tenth of a point above the normal range. Both the endocrinologist and my GP were perplexed by this, as I’m underweight, exercise 7-8 hours/week, and follow a healthy diet. This might have happened if I’d been dehydrated when the labs were done- -entirely possible, because who wants to do a medical thing with a full bladder?
Gross!
Notice the underline at exercise 7-8 hours/week. My medical professionals were clear: being physically active is an important tool in managing diabetes and its antecedents. My new discovery is that WHEN you exercise is critical to managing glucose spikes, which commonly happen after meals. Enter the 10-10-10 Rule. Per our sometimes helpful friend, AI Overview, the 10-10-10 Rule is:
“. . .a practical, lifestyle-based strategy designed to manage blood sugar levels, particularly post-meal spikes (postprandial glucose). The core concept involves taking a 10-minute walk after each of the three main meals (breakfast, lunch, and dinner).”
The 10-10-10 Rule: Put on your walking shoes!
This activity helps the body process glucose and lower the spikes.
If a doctor didn’t tell you how did you learn this?
Great question, Lily! Last Saturday I met a friend for coffee and shared my new prediabetic status. The friend has two children, and during one of her pregnancies she’d been at risk for gestational diabetes. This happens to some women during pregnancy, when placental hormones make the body’s insulin less effective.
Do you think 9 is old enough to comprehend this?
Good point. We’ll cut to the chase.
At that time my friend learned that exercise would help, and that the most effective exercise for managing glucose spikes and possibly keeping gestational diabetes at bay was- –
Taking a 10 minute walk after breakfast, lunch and dinner?
You got it, 9! She sent me an article that included a significant detail about timing. The ideal time for the postprandial walk is 15 to 30 minutes after the meal is finished. This has to do with the timing of blood glucose processing.
It sounds like magic.
I agree, Lily, but medical research backs it up.
This week I’ve added the 10-10-10 Rule to my glucose-busting lifestyle revision. I’ve timed some neighborhood routes to build a 10 minute walk list. If it’s dark outside or the weather is horrible when the 15-30 postprandial minutes come into play, I substitute walking indoors (kind of boring and it wears out the carpet), dancing to lively music (not boring), or a short “on demand” HIIT class.
Do you have to walk fast?
No, though that’s how I roll. The important thing is to get the major muscle groups working.
It’s empowering to have this tool in my prediabetes tool box (in addition to edamame spaghetti, unsweetened almond milk, and Keto bread).
Lower glucose food substitutions: An important partner to the 10-10-10 Rule. . .
Readers, if you or someone you love has high blood glucose I hope this blog is helpful. If you don’t. . .
- Good for you! And. . .
- I hope you’re inspired to take pro-active steps to address whatever health issues you do have.
Knowledge is power, and the determination to use knowledge for good ends is more power still!
