5 Diabetes Tips for Office Workers

We spend a lot of time inside. If you have a regular 9-5 desk job, you might find yourself struggling to find ways to keep active during your day. If you have a particularly high-stress job, you may find yourself absentmindedly snacking on junk food throughout the day for quick bursts of energy, or sacrificing some healthy practices for the sake of your job.

You might really enjoy your job, but sitting behind a desk and being inside all day can have adverse health effects for diabetes sufferers. People with type 2 diabetes should follow certain dietary restrictions, get regular exercise, and attempt to mitigate stress in their lives. These three things can be difficult to do while you’re at work, so here are 5 tips for maintaining your health even while you’re at the office.

1. Tell your boss

Many people are hesitant to tell their supervisor that they have diabetes. Telling your boss and co-workers isn’t a bad thing; diabetes is protected under the Americans with Disabilities Act. Letting others know about your diabetes will allow you to maintain a healthy personal environment even while you’re at work. You can be open and honest about needing regular snacks, breaks, and time to check your blood sugar levels when necessary.

2. Get moving

Exercise is an incredibly important part of your life if you have diabetes. You may notice that your motivation to exercise dips after a long day at work, or in the winter when the sun isn’t shining as regularly. Simple habits like taking the stairs instead of the elevator, getting up for short walks throughout the day, and getting outside during your lunch break can make a big difference in your overall energy levels during the day. Once you’ve started moving, it’s easier to keep moving.

3. Eat right

Eating properly in the office can be a struggle. You may head for the vending machines for a sugary snack when you feel your energy dipping, but the urge to snack on junk can be resisted. Pack your own lunch and plenty of healthy, diabetic-approved snacks for those moments when you need an energy boost.

4. Reduce stress 

Some jobs are naturally more chaotic and stressful than others. Minimizing stress is
essential for diabetics, as stress hormones can elevate your blood glucose levels. Work on organization, delegating tasks, and taking short breaks throughout the day to de-stress, meditate, or just breathe deeply.

Diabetes isn’t impossible to manage from your desk. The best way you can keep doing your job is by maintaining your health and making sure you have the support you need to continue managing your diabetes successfully.

[expand title= “References“]

Americans with Disabilities Act. URL Link. Accessed March 13, 2017.

American Diabetes Association. Blood Glucose Control and Exercise. URL Link. Accessed March 13, 2017.

Baynes, John W. Role of Oxidative Stress in Development of Complications in Diabetes. 10.2337/diab.40.4.405



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