Diabetes Around the Clock

Maybe your day started something like this: Your alarm never went off. In an attempt to get to work on time—and in a mild panic—you showered, dressed, skipped breakfast, and hit the road…just to sit in traffic and be late for work anyway. Aaaaah!
Even during the most hectic days, it’s important to make smart and healthy choices, especially when it comes to your diabetes. Eating breakfast and remembering to test your fasting blood sugar levels would certainly be on the list. Managing your blood sugar is an around-the-clock job. And when you make small steps on a daily basis, you can take a huge leap toward controlling and managing your condition all day long. 

At Work: Morning Break
• Get in a little exercise. Use the stairs, maybe spending a few minutes going up and down a few flights to clear your head and stretch your legs. For each minute you spend walking the stairs, you could burn up to 10 to 15 calories.
• Enjoy a snack. Make your own low-sugar yogurt parfait. Combine a 6-ounce cup of plain Greek yogurt and half a cup of fresh peaches in a bowl for a healthy and satisfying morning pick-me-up. This 200-calorie snack is packed with calcium and fiber.

Lunchtime
• Don’t skip lunch. Keep your blood sugar steady by sticking to low-fat, lean-protein options. A turkey sandwich on whole-grain bread with a side of salad greens is satisfying and won’t cost you a lot of calories, sugar, or carbohydrates.
• Get away from your desk. Keep your weight and blood sugar in check by walking daily. Store a pair of sneakers under your desk to put on during lunch. Even taking 10 minutes for a brisk lap or two around your office building can help improve your circulation, burn calories, and boost your mood.
• Drink water. Refill your glass often to stay energized and hydrated. Switching to water from coffee, soda, or juice can help cut back on the total sugar and calories in your diet. Flavor your water with a squeeze of lemon or lime, or with an orange wedge instead.

Afternoon Break
• Take “me” time. Relieve stress and tension right in your office. Shut your eyes and breathe deeply for a couple of minutes of meditation to clear your mind. Mental stress has been found to elevate blood glucose levels in people with diabetes. 
• Wiggle your toes. Ward off diabetic foot problems by performing simple exercises to increase circulation, reduce pain, and strengthen your feet. Try this one: Lift your leg slightly off the floor and wiggle your toes. Then move your feet in a clockwise circle from the ankle for a count of 10 before switching directions and doing the same counter-clockwise.

Back Home
• Talk to yourself. Before you reach for something to munch on, ask yourself: Am I hungry? Practice mindful eating by noticing your hunger before impulsively taking a bite. Sometimes a glass of water may be all it takes to quench your urge to eat.
• Focus on food. When you do select your snack or sit down for dinner, pay attention to what you are eating. If you can, put down what you are reading or refrain from watching TV during mealtime. Paying attention to what you are eating helps prevent overeating.

• Keep a journal. Besides recording your blood glucose numbers, write some of your health goals for the week in your daily journal. Include a tip for yourself to help you stay motivated. Try something like: “Lose just five pounds to fit into my favorite outfit again!”

• Call a friend. Find a mentor or friend you can turn to, preferably someone who has managed diabetes well. Ask him or her for an insider’s tip and support when you need it. Then extend that favor by offering to help another person who is newly diagnosed with diabetes or by being there for your friend. Support is key to success.
• Get some shut-eye. Eight hours of sleep per night will keep you well rested—and help you control your weight and blood pressure. You’ll be prepared to get the next day off on the right foot.
—Dana Gottesman