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Managing diabetes in a high-pressure work environment does not mean adjusting for the day but changing the lifestyle to ensure long-term health and professional development
World Diabetes Day theme for 2024-2026 is Diabetes and Well-being. (Image: Shutterstock)
In today’s fast-paced world, the sedentary work life is taking a heavy toll on health, leading to a rise in lifestyle diseases, especially diabetes. Recent data from the Indian Council of Medical Research (ICMR) paints a stark picture, as over 101 million Indians are currently living with diabetes, and over 136 million are living with prediabetes. This number is expected to rise. Regulating lifestyle is crucial for diabetic patients, especially working professionals. While navigating through the intricacies of their professional life, they also have to prioritize their health, striking a balance between work and wellness.
Managing Diabetes for Sustained Productivity in the Workplace
Diabetes cannot be cured, but one can manage it and learn to live with it. Type 1 diabetes, often called insulin-dependent diabetes, and type 2 diabetes stem from issues in sugar regulation and use. For working people, frequent fluctuations in sugar levels lead to chronic fatigue, making it harder for them to concentrate. Uncontrolled diabetes can also hamper cognitive abilities, inadvertently diminishing their overall productivity. Hence, controlling the sugar level is the only option. One way is dependency on medicines, but that, too solely, will not help, and lifestyle changes are a must.
Dr Geetajali Gupta Director, Technical operations & Quality Assurance in Redcliffe Labs shares some lifestyle changes that working individuals can incorporate to manage diabetes:
- Regular Blood Sugar MonitoringIn the pursuit of meeting deadlines, people often miss out on their regular health checkups. However, a diabetic person cannot afford to do so. Keeping track of blood sugar levels per their doctor’s direction is the first crucial step toward a healthy lifestyle. Frequent monitoring of the blood sugar level draws an individual closer to knowing how their body reacts to a variety of foods, exercises, and medicines, which would, in turn, help in making informed decisions. Taking notes of the fluctuations in the sugar level enables doctors to make changes, and interventions are made when needed.
- Be Mindful of What You EatIt is common for working professionals to consume ready-to-eat processed food in a hurry, which should be avoided at all costs. For a diabetic person, eating the right kind of food in the right quantity every day without fail is very important, as overeating can shoot up the blood sugar level while eating too little will cause it to drop.Seeing how one’s body reacts to different foods helps diversify diets by including the correct ratio of fruits, vegetables, lean meats, and healthy fats. To control the portion size, you can use visual cues such as the size of a baseball serving vegetables. Packing healthy snacks into smaller portions is another way to minimize calorie intake.
It is common to have hunger pangs during work, and fast food is usually the answer. However, a person with diabetes should always carry healthy snacks such as fruits and nuts that provide immediate satisfaction and energy.
- Stay Active at your Workplace:Regular exercise helps regulate blood sugar levels, but one cannot do that in the office. In such scenarios, even short activities such as taking a walk, doing some stretches, or standing up, which people normally engage in during breaks while working, can improve the body’s sensitivity to insulin and uptake of glucose. Using stairs in place of elevators is another good way to remain active. Such simple habits minimize the negative effects of a stationary lifestyle, making it possible to regulate blood sugar levels throughout the day.
- Time management for Quality Sleep and Stress ManagementPoor sleep and chronic stress elevate blood sugar levels. Hence, staying up late at night and scrolling through social media are other activities a diabetic person should avoid. They must also get 8 hours of quality sleep time. To manage stress, while effective time management at work reduces the tension of deadlines, deep breathing or meditation also helps.
Way Forward
Managing diabetes in a high-pressure work environment does not mean adjusting for the day but changing the lifestyle to ensure long-term health and professional development. Moving away from the inactive lifestyle that comes with a desk job is crucial. Combining simple, office-friendly physical activity with controlled portions and mindful snacking allows one to stay active throughout, which, in turn, helps them stabilize their blood sugar levels. The combination not only serves the purpose of proper diabetes management but also makes people more focused, confident, and at their best in their professional and personal lives.
