This post was written by Julie Burgener, NBC-HWC, lifestyle change specialist, Parkview Employer Solutions.
Diabetes is a chronic condition that affects millions of people worldwide. Type 2 diabetes risk increases with factors such as genetics, a diet high in processed food, a sedentary lifestyle and stress. Positive lifestyle factors such as balanced nutrition, physical activity and stress management are essential for avoiding complications and maintaining well-being, especially with a busy work schedule. With these in mind, here are some practical tips to help you stay on track, no matter how demanding your day may be.
Nutrition
-
Prepare: Keep nutrient-dense snacks at your desk. Healthy options like apples and peanut butter, vegetables and hummus, or nuts and low-fat cheese can help prevent reaching for sugary or processed options when you’re hungry.
-
Practice mindful eating: Take time to focus on your food without distractions. This can help with portion control, satisfaction and better blood sugar regulation.
-
Hydration: Have a water bottle close to your workstation and aim to drink regularly. Staying hydrated supports digestion, kidney function and blood sugar management.
For more nutrition inspiration, browse our Nutrition & Recipes section on the Parkview Dashboard.
Physical activity
-
Incorporate short activity bursts: Even five minutes of movement can improve blood sugar levels. Opt for the stairs, park farther from the entrance, walk in place or stand during meetings or breaks.
-
Stretch at your desk: Simple stretches throughout the day promote circulation and insulin sensitivity. Try shoulder rolls, neck stretches or wrist exercises to break up sitting time.
-
Map a quick walking route: Walking during breaks can help reduce blood sugar levels and combat the adverse effects of prolonged sitting.
Stress management
-
Focus on what you can control: Identify tasks and responsibilities you can manage and avoid overloading yourself. Recognizing what’s within your control can reduce stress and blood sugar spikes.
-
Practice deep breathing or meditation: A few minutes of deep breathing or mindfulness can help you center yourself and lower stress levels, benefiting both mental and physical health.
-
Practice gratitude: Take a moment to write down a few things you are grateful for. Focusing on positives can shift your mindset, reduce stress, and help you approach challenges with a calmer perspective.
Balancing nutrition, physical activity and stress management can make a big difference in managing diabetes effectively, even while at work or with a busy schedule.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses, delivering innovative services to improve the health and well-being of employees including Workplace Wellness, Occupational Health, Employee Assistance Programs, Proactive Injury Care, Employer Clinics, Diabetes Care Direct and more. Contact [email protected] for additional information.
