You know those busier-than-usual office days, where you don’t have a second to breathe, let alone eat?
Skipping meals becomes a routine, and you’re surviving on limitless cups of black coffee to keep you going.
You know you’re in the wrong here, but you think you’ll get by until that deadline is met—and then one day, you suddenly faint right in front of everyone in the office.
When you visit your doctor, she tells you that your blood glucose levels are way too low and that you need to eat regularly to avoid further complications like diabetes. Sounds simple enough, sure. However, making time to chalk out a disciplined routine while juggling a mountain of workload is a task.
How do you then ensure that your blood glucose levels are normal when you barely have the time to eat a full meal?
To help you in your dilemma, we put together a list of useful tips to help you manage your blood glucose levels without adding further to your busy day. But before we go ahead, let’s understand why you need to keep your blood glucose levels under control.
Highlights
- High and low blood glucose levels can cause eye diseases, kidney diseases, and heart attacks,
- Normal blood glucose levels should range between 80 to 130 mg/dL before a meal and should be less than 180 mg/dL two hours post the start of your meal,
- A good diet, exercise, and quality sleep can all help in managing glucose levels at a normal range.
Why should I keep my blood glucose levels under control?
First, let’s understand what normal blood glucose levels post which we can learn more about why and how you should manage your blood glucose levels.
Before a meal, your blood glucose levels should range between 80 to 130 mg/dL and two hours post the start of your meal, it should be less than 180 mg/dL. Your glucose levels may differ depending on your age, other health problems, and lifestyle.
To know if your blood has high glucose levels or low glucose levels, you need to monitor your blood glucose levels before and after meals for a period of time. Blood glucose levels below 70 mg/dL are considered low. Common symptoms of low glucose levels include shaking, sweating, anxiety, irritability, confusion, hunger, and dizziness.
You may not suffer from all of them, and it may also change depending on the situation. Long-term effects of low blood sugar or hypoglycemia can lead to eye disease, kidney disease, nerve damage, and heart attacks.
Blood glucose levels above 180 mg/dL are considered high, and levels ranging from around 250 to 300 mg/dL are dangerous.
Symptoms of high glucose levels include blurry vision, fatigue, extreme thirst, and frequent urination. Long-term effects of high blood sugar or hyperglycemia can lead to vision loss, kidney disease, nerve damage, and heart attacks.
7 Tips for Managing Glucose Levels Every Day
1. Don’t skip breakfast
This is a tough one, we know. Mornings are hectic, and it’s tough to take out the time to sit down for breakfast before dashing out to work. So here are a few options. You can make a healthy smoothie and have it on the go. You can have a protein bar and choose the healthy ones that have no added sugar.
For an even healthier option, soak oats in milk or any other dairy alternative in a small container the previous night before; you can even add some chopped fruits, nuts, and seeds. In the morning, just grab it from the fridge and the best part—is you can eat it without cooking it. Easy-peasy!
2. Get snacking
Now, we don’t mean to keep munching all the time, especially on typical office snacks like chips and biscuits. We do mean to eat something small and healthy every two to three hours. So, ensure that you have small jars of nuts and seeds and a couple of protein always bars handy in your cupboard.
Also, carry fruits that you can eat without hassles like apples, bananas, grapes and more. It’s time effective and doesn’t leave your desk in a mess. Frequent snacking will help you maintain normal blood glucose levels.
3. Move it, move it
Your lifestyle and your desk job may not leave any time for exercise. However, there are ways to sneak in some workouts. Google chair exercises that you can do without anyone around you noticing and do them whenever you have a couple of free minutes.
You can “walk and talk” when taking calls. You can even ask the HR of your office if it’s possible for them to get you a standing desk or if you could get one yourself. The whole point of this exercise (no pun intended) is to keep you moving. And working out benefits in keeping Levels in control.
4. Get your boss or colleague onboard
Frequent high or low blood glucose levels are no joke. Especially if you are also suffering from diabetes or high blood pressure, it’s good to inform an authoritative figure in the office about your situation so that you can have access to a couple of free minutes during work hours to snack and, if need be, to check your blood glucose levels. You can inform your colleague beforehand about what to do if your blood glucose levels suddenly go low or high.
5. Be prepared for emergencies
If you have diabetes, you should ensure that your desk drawers are stocked with a couple of candies and medicines. Also, ask your HR to allow you to keep your insulin supplies in the pantry fridge. More importantly, you need to stay hydrated and if your desk is away from the water cooler, then keep a full bottle of water at your desk at all times.
6. Start scheduling
Start your day with a schedule. Use your phone alarm to remind yourself to snack, move, drink water, eat and do other activities. On weekends, take stock of your pantry and make grocery runs. Schedule quarterly or half-yearly appointments with your doctor. Scheduling everything makes managing glucose levels simple.
7. Consider glucose level monitoring devices
A CGM (continuous glucose monitor) can keep track of your blood glucose levels all day. This gadget has tiny sensors that go under your skin. Don’t worry; they are so tiny that you won’t bleed, and they won’t hurt as well.
Modern CGMs come with an app so that you can get all the data on your smartphone. The CGM automatically checks your blood glucose levels and signals if it’s too high or low. This device is great for people with hectic jobs as it helps them monitor blood glucose levels without any extra effort.
Conclusion
Currently, most workplaces don’t have a work-life balance. Taking care of one’s health may seem impossible, but with a little effort, it’s achievable. Maintaining normal blood glucose levels is of utmost importance. Your blood glucose levels are an indicator of how healthy you are, if your meals are nutritious and how active your lifestyle is. So, follow these simple tips, and your body will thank you for it!
Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention, or alleviation of any disease, disorder, or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns before undertaking a new healthcare regimen including making any dietary or lifestyle changes.
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