Here are 10 simple tips to relax and keep your blood sugar at normal levels.
Tip number 1: Eat well-balanced meals
Maintaining a healthy diet that is both nutritional and low in calories is vital for diabetic stress management. People with diabetes need balanced meals to supply them with all the essential nutrients without going overboard on their calorie intake. Choose to eat whole fruits instead of drinking juice. Lean proteins found in chicken or fish, whole grains like cereals, fresh vegetables, especially those that grow above ground, and low-fat dairy products like milk and yoghurt are examples of smart eating choices. Avoid unhealthy fats and refined carbohydrates. Aim for three balanced meals and keep it simple. Choose to have home-cooked meals.
Tip number 2: Exercise
Regular exercise in any manner lowers stress and improves blood sugar levels. When you exercise, feel-good hormones called endorphins are released. Endorphins may soothe tension, reduce anxiety, and heighten feelings of well-being. You can join a gym or participate in a sport you enjoy. Walking can also relieve stress and help you unwind. Engage in just 30 minutes of moderately intense physical exercise each day, such as swimming, brisk walking, cycling, or jogging and you're covered.
Tip number 3: Sleep
By getting enough sleep, diabetics can control their blood sugar levels, feel better during the day, and lower their chances of developing additional diseases, including heart disease and neurological illnesses linked to diabetes. Consider implementing some bedtime routines, like taking a warm bath before bedtime, going for a walk, keeping the room dark and quiet, and removing all digital devices from the bedroom to create an ambience and help you sleep.
Tip number 4: Practice relaxation, yoga, meditation, and deep breathing techniques
When dealing with stress, it's crucial to relax and restore control. Meditation and yoga exercises help relieve physical tension and are quite relaxing. They allow you to release pent-up energy and calm your mind. Mindfulness and deep breathing techniques are designed to help you reduce stress, so try to start each morning with a 15-minute meditation in a quiet space to focus on your breathing. Push away all those negative thoughts from your head and let yourself be present at that moment.
Tip number 5: Choose a hobby
"Find something you love to do, and you'll never work another day in your life". As true as this quote is in terms of work, the same idea can be used to guide your hobby. Find new activities that will keep you active while also distracting you. Try hiking, exploring new locations, gardening, or any other interesting activities you would like to do to keep your stress levels low. You might find that going for a stroll or a bike ride is all you need to start feeling better.
Tip number 6: Accept the things you cannot change
Create a straightforward plan of action for those challenging circumstances or issues that cannot be changed. Consider the following questions for yourself: "Will this still matter in two years?" or "Do I have any control over this situation?" or "Can I alter the circumstances?" If your answer to these questions is a "no", let go of those disturbing thoughts and accept the situation.
Tip number 7: Give yourself some alone time
Diabetes management is a lifelong struggle. One method to reduce stress and maintain a healthy lifestyle is to make time for yourself. You may relax and improve your mood by just doing something calming, like reading a book or listening to music. Spending time engaging in relaxing activities that you enjoy can help you feel happier and less stressed.
Tip number 8: Think positively
When you are conversing with someone who has type 2 diabetes, keep the conversation positive. If you are stressed, you can benefit from positive thinking by replacing your negative thoughts with positive ones. Laugh and smile often by watching a comedy show or a good movie.
Tip number 9: Control your expectations.
Finding ways to enjoy the current moment and lowering your expectations will help you be satisfied with what you have right now and stop worrying about the future. If we don't set expectations properly, they may leave us disappointed or worse.
Tip number 10: Discuss your thoughts and feelings with others.
One of the best methods for reducing some of the anxiety you're feeling is to talk to friends or family members about your stress. Speaking with someone who can relate will make you feel less alone and can help you come up with future stress management measures. Speaking with someone who has diabetes might be helpful.
Some more ways to manage stress with diabetes
- Educate yourself about diabetes. Initial diagnosis can make you feel stressed, The more you get to know about the condition, the better you will be able to manage it, and the lower your stress levels will be. Organize your meal plans and medications.
- It's important to do a self-evaluation frequently to check for stress and to stop it as soon as you notice it.
- Mindful eating is key to managing your blood sugar levels. Do not indulge in binge eating to tackle stress. Take a moment to stop and think before you eat. Remove the temptation of unhealthy food. Likewise, don't skip meals when stressed, as this can lead to hypoglycemia, a fall in blood sugar level below 70mg/dL
- Hydrate yourself. Aim for at least 6–8 cups of water a day. Dehydration can cause high blood sugar, which in turn may make you urinate more and make things worse.
- Try progressive muscle relaxation, another form of meditative practice that may help you relax.
- If your stress level is so bad that you feel depressed most of the time, talk to your healthcare provider and ask for assistance.
- Find ways to laugh and spend time with people that you enjoy being around.
- Get help instead of trying to do everything yourself. Set limits on what you will do for others.
- Listen to some relaxing and calming music that works for you.
To sum up
Reducing stress has an enormous impact on the body, including glucose moderation and diabetes. Those who have type 2 diabetes must learn to manage stress. You can try methods of reducing stress like maintaining a healthy and active lifestyle, exercising and eating healthy, getting enough sleep, chilling with your friends, or even just taking a break in between work. You can enhance the control of your diabetes by making the appropriate lifestyle adjustments. Although there will inevitably be highs and lows in your blood sugar, keep in mind that your family, friends, and your doctor are all available to help. If you are experiencing any issues or have questions, it is highly recommended that you seek clinical help or advice from a qualified medical doctor. Relax and practice these tips to get rid of your stress. Train your mind to focus on the present moment and nothing else. At the end of the day, it is all about taking care of yourself and keeping that stress away. You can do this!
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/
https://www.health.harvard.edu/staying-healthy/exercising-to-relax
https://pubmed.ncbi.nlm.nih.gov/1425110/
