Strategies to manage diabetes in a desk job
Follow these simple tips to strategically manage diabetes along with your desk job and long working hours:
Modify Your Workspace
Make modifications to incorporate physical movement into your routine work. For example, you can use a standing desk or stability ball instead of a chair. You can also place your printer in another room or on a different floor to keep your body moving. Take breaks at regular intervals to stand up and stretch your legs. You can walk around the office or do light exercises like squats or lunges. This helps improve blood flow and regulate blood sugar levels. You can use a timer or a dedicated app to remind yourself to stay on track.
Maintain a Healthy Diet
It's easier to fall into the temptations of unhealthy eating habits when you have convenient vending machines, sugary drinks, and fast food options around you. To opt for a healthy diet, bring home-cooked meals and healthy snacks to work. Replace sugary and high-fat foods with low-glycemic-index fruits, vegetables, nuts, seeds, and whole-grain snacks. Eat small portions and monitor your blood sugar levels. Stop skipping meals, which can lead to overeating later in the day. Plan and prepare your meals ahead of time to avoid relying on vending machines or fast food. Eat regular, balanced meals to maintain energy levels and keep hunger at bay. Slow down and take meal breaks to avoid overeating and improve digestion. Practise mindful eating habits by paying attention to your hunger and fullness signals.
Stay Hydrated
When your blood sugar levels are high, your kidneys are forced to absorb excess sugar from the blood. This leads to frequent urination and thirst. To avoid dehydration, drink plenty of water, avoid alcohol and caffeine, and eat water-rich fruits and vegetables like cucumbers, watermelon, and strawberries. Keep a water bottle handy at your desk and ensure you stay hydrated throughout the day. Consider drinking electrolyte drinks, such as coconut water or sports drinks, to help maintain stable hydration and blood sugar levels.
Manage Work Stress
If you have diabetes, your work efficiency may be affected. You start comparing yourself with your peers who are working efficiently. The situation gets even more challenging when nobody understands your physical and emotional state, leading to stress. Stress lowers your energy levels, and the body releases hormones like cortisol and adrenaline. These hormones boost energy levels to generate "fight or flight" responses. However, these hormones increase insulin resistance and spike blood sugar levels. You can't control such stressful situations, but you can prepare yourself to cope well. For example, exercising and getting sound sleep can help you relax your mind.
Take a few minutes throughout the day to practise quick exercises like deep breathing, squats, and yoga, or take power naps whenever feasible. Invest your time and resources in hobbies that you enjoy. Prioritise self-care to be in a happy and healthy state of mind that eventually helps you manage work stress.
Regular Blood Sugar Monitoring
Monitoring blood sugar is crucial in managing diabetes. It will help you better understand your body and its responses to medicines, exercises, and food. At work, keep your glucose metre and testing supplies with you. You should keep an extra metre and testing supplies in your desk or bag if you forget to bring them. Set reminders to test your blood sugar levels at regular intervals. Stay in touch with your healthcare provider and inform them of any changes in your health or work routine. They can provide personalised guidance and support to help you manage your diabetes.
Communicate with Your Friends and Peers
Whether you are newly diagnosed or have lived with diabetes for an extended period, you need emotional support from people around you, especially at your workplace. Being diabetic, you might need to take regular breaks and frequent time-offs, leading to unmet work expectations at times. This may leave you angry, frustrated, or burned out. Talking about your health condition with your colleagues and employer is essential. This will enable them to understand your situation and help you in emergencies. You may also talk to your employer and request flexible work options.
Summary
Managing diabetes is a daily task and requires a proactive approach. With planning and preparation, you can successfully manage your diabetes while maintaining a busy work schedule. If you are struggling with managing your diabetes, talk to your friends, family, colleagues, or healthcare team for support.
Did you know?
- Diabetes affects over 537 million people worldwide, and the number is expected to increase to more than 700 million by 2045.
- Certain populations, such as American Indians, Hispanics, non-Hispanic blacks and Asians, are at higher risk of developing diabetes.
- The total annual cost of diabetes is $327 billion in the US.
- How can you manage diabetes with your hectic work schedule?
- Plan and pack your meals: Plan and prepare healthy meals in advance to avoid unhealthy food choices when you're short on time.
- Take breaks: Take regular breaks throughout the day to stretch and move around. This helps improve blood circulation and prevent blood sugar levels from spiking.
- Stay hydrated: Keep a water bottle at your desk and drink water throughout the day.
- Prioritize exercise: Try to fit in some physical activity daily, even if it's just a short walk during your lunch break or taking the stairs instead of the elevator.
- Communicate with your employer: Communicate with your employer if flexible working is an option.
- Get enough sleep: Aim to get enough sleep each night to help regulate blood sugar levels and improve overall health and well-being.
- Seek support: Don't be afraid to contact friends, family, or colleagues for help managing your diabetes and coping with the stress of a hectic work schedule.
