Diabetes Guide: Diabetes Around The Clock
Could this be how your day start: You never heard the alarm go off in a 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 end up late 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 sugars would certainly be on the list. Managing you blood sugars is an around- the -clock -job. And when you take small steps on a daily basis you will 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 spend a few minutes going up and down a few flights to clear your head and stretch your legs for each minute you spend going up and down stairs you 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 of 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 sugars steady by sticking to a low-fat diet. Lean-protein options. A turkey sandwich on whole-grain bread with a 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 everyday. Store a pair of sneakers under your desk to wear during lunch. Take 10 minutes for a brisk lap or two around your office building that will 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 your total sugar and calories in your diet. If you have to flavor you water with a squeeze of lemon lime, or orange wedge instead of drinking plain water.AFTERNOON BREAK Take “me time”. Relieve stress and tension right there in your office. Shut your eyes and breath deeply for a few minutes of meditation to clear your mind. Mental stress has been known to elevate the 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: Left your leg slightly off the floor and wiggle you toes. Then move your feet in 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 will 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 eating. If you can, put down what you are reading or refrain from watching TV during meal times. Paying attention to what you are eating helps to 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 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 for advice or insider tips 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 one of the keys 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.
|
