In the U.S., nearly 23 million adults with diabetes are employed, and this number is expected to grow by almost 2 million by 2025. It’s no wonder that a recent Gallup poll found that work is the third most stressful thing for Americans, right behind home and school. If you have been recently diagnosed with Type 2 or Adult-Onset Diabetes, it may leave you asking how you can continue working while managing your disease?
Fortunately, there are many ways to manage your diabetes at work without compromising your performance. Working with diabetes doesn’t have to be a hindrance on your career. With some planning and precautions, you can thrive in the workplace while avoiding unnecessary risks from stress and fatigue. This guide will help you navigate the ins and outs of managing diabetes in the office.
Know Your Limitations
Your daily insulin or glucose readings will help you understand how your body responds to certain foods, times of day, and work environments. For example, if you are a data entry clerk, you likely do not need to be on high alert for low blood sugar. However, if you work a job that requires strenuous physical activity such as construction work or nursing, you will want to keep a watchful eye on your blood sugar levels.
If you have high blood sugar levels, you may experience sweating, swift mood swings, and low energy levels. If you are hypoglycemic, your blood sugar levels will be incredibly low and you may experience dizziness, numbness, or tingling in your extremities.
Take Short Breaks
Working long hours and skipping meals will increase your risk for hypoglycemia. If you’re experiencing low blood sugar, you may notice tremors, palpitations, and sweating. If you feel any of these symptoms, take a short break to eat a snack and drink some water. Doing so will help you avoid any drastic consequences. If you experience hypoglycemia often, it’s important to speak to your doctor. They may recommend a change in your medications, diet, or lifestyle. If you have type 2 diabetes, you may experience high blood sugar levels after consuming large meals. If you feel any symptoms, such as a racing heartbeat, weakness, or headaches, take a break and eat a small snack.
Stay Proactively Hydrated
While this may sound like common sense, many people with diabetes fail to properly hydrate themselves at work. If you fail to stay hydrated, you may experience high blood sugar levels, which will lead to fatigue and illness. If you’re concerned about how much water to drink, refer to your blood glucose numbers. If you have type 2 diabetes, you may want to be extra cautious about your hydration levels. High blood sugar levels can cause your body to retain additional water. This can lead to swelling in your feet and hands, as well as an increase in blood pressure. If you find yourself experiencing these symptoms, you should increase your water intake to avoid complications.
Eat Healthily at Lunch and Dinner
Eating healthy meals at work is paramount to managing your diabetes. You may want to speak to your doctor about getting a food plan tailored to your specific needs. If you have type 2 diabetes, you may want to avoid high-carbohydrate meals such as pasta and rice. Instead, opt for low carbohydrate, balanced meals such as a salad or chicken and vegetables. If you have type 1 diabetes, you will have to take insulin to manage your blood sugar levels. If you take rapid-acting insulin before meals, you can eat high-carbohydrate meals without experiencing high blood sugar levels. You may need to eat smaller meals more frequently throughout the day to keep your blood sugar stable.
Manage Stress with Exercise
Stress can weaken your immune system and contribute to high blood sugar levels. If you’re experiencing high blood sugar levels daily, you may want to consider finding a form of exercise you enjoy. Some of the best exercises for managing diabetes include yoga, pilates, walking, or tai chi. If you have type 2 diabetes and take insulin, it’s important to speak to your doctor about how exercise affects your blood sugar levels. You may want to consult your doctor before beginning any exercise regimen. They can help you determine how much exercise is appropriate for your needs. If you have type 1 diabetes, exercise is one of the best ways to keep your blood sugar levels under control.
Install a Shower
Some people with diabetes experience numbness in their hands while washing dishes or typing at work. If you have type 2 diabetes, you may want to install a shower at your workstation to wash your hands and avoid the risk of experiencing numbness. If you have type 1 diabetes and use an insulin pump, you can install a shower at your workstation to clean your hands before administering insulin. If you suffer from constant numbness in your hands, you should visit your doctor. They can help identify the underlying causes and recommend a course of treatment. If you experience temporary numbness in your hands, you can reduce your risk of experiencing symptoms by installing a shower at your workstation.
Take a 15-Minute Walk During Your Lunch Break
If you’re concerned about the long-term health effects of sitting for long periods, you can take a short walk during your lunch break. If you have type 2 diabetes and take insulin, you may want to walk with a coworker to prevent hyperglycemia. If you have type 1 diabetes, you should walk alone to avoid any insulin reactions. Taking short breaks throughout the day to stretch and walk can help you prevent chronic diseases and reduce your risk of developing diabetes. If you have type 2 diabetes, it’s important to talk with your doctor before beginning any exercise regimen. They can help you determine how much activity is appropriate for your needs.
Manage Stress
Stress can wreak havoc on your body and increase your blood sugar levels. If you spend long hours at work and feel like you’re constantly stressed, it may be time to take a step back and reassess your situation. There are many ways to reduce daily stress and prevent an increase in blood sugar levels. If you have type 2 diabetes, you may want to avoid certain stress-reduction methods. For example, smoking and heavy drinking can increase your risk of hyperglycemia. Instead, consider exercising, meditating, or finding a work-life balance to relieve stress. If you have type 1 diabetes, you can still benefit from many stress-reduction methods.
Conclusion
If you have just been diagnosed with diabetes, it can be a scary time. You may worry that your employment will be in jeopardy, or your ability to perform at work will be affected. Fortunately, there are many ways to manage your diabetes at work. Keeping an eye on your blood sugar, hydration levels, and diet can help you avoid complications. Taking short breaks throughout the day and exercising can help you manage stress, prevent chronic diseases, and reduce your risk of developing diabetes.