Feeling tired may feel like an inevitable symptom associated with diabetes, but it doesn’t have to be that way. There are simple ways to super charge your energy with diabetes to help you accomplish your daily goals. Discover how to get energized and feel your best each day.
- Two major factors make you lose energy. One is eating the wrong foods and the other is a lack of physical activity. Our bodies are meant to burn off the calories we eat. If your blood sugar elevates, you tend to have less energy and feel more tired. This is because your cells are not getting the sugar they need for energy. This creates a domino effect when your cells are resistant to insulin. It is important to keep your blood sugar in control, lose weight if you are overweight and improve insulin sensitivity to get more energy. Eating the right foods and taking medication prescribed by your doctor can help you regain better blood sugar control and energy levels.
- Certain foods can give people with diabetes the energy boost they need, including vegetables, fruits, whole grains, lean meats and fish, low-fat dairy products and unprocessed foods. Include at least 30 minutes of physical activity, 5 days a week into your regular routine. Make sure your exercise plan includes aerobic activity as well as training for the large muscle groups in your legs, back, chest, arms and midsection. Exercises to include in your routine are aerobics classes, walking, jogging and swimming. Also include calisthenics, weight training and resistance training. Use a blood pressure cuff to check your blood pressure before and after exercising. Report any highs or lows to your health care team.
- Discover ways to boost your energy by seeing your doctor regularly and reporting any problems right away. If you are stressed, ask your doctor about ways to manage it. Get treatment for feelings of depression. If you have trouble sleeping, your doctor may schedule testing for sleep apnea. The doctor might also test you for anemia if you experience ongoing fatigue. Other health conditions may make you feel more fatigued. Discuss the symptoms with your doctor so you can get an immediate diagnosis and treatment.
- Never skip meals and always eat breakfast within an hour of waking up. A nutritious, well-balanced diet helps you feel energized throughout the day. Try to have three meals daily and about two or three healthy snacks. This also helps keep your blood sugar levels under control. Test your blood sugar throughout the day and take medications as prescribed by your doctor.
- Getting enough sleep is another way to boost your metabolism and have more energy to get through your day. Get at least 7 to 8 hours of sleep each night. Never get less than 6 hours sleep. This can make you feel fatigued all day and even lead to weight gain over time. Maintain a healthy weight to feel more energized. Even losing 5- 10 percent of your total body weight can make a noticeable difference.
- Add some social and alone time to your daily calendar. Social interactions can make you feel happy and give you an energy boost. Meet a friend for lunch or talk on the phone. If you want to unwind by yourself, try stretching exercises such as yoga or Tai chi. Meditation can also help you relax and help boost your energy levels. Determine when you need to be social and when it is better to go solo.
The right habits can help keep you energized throughout the day. People with diabetes should eat healthy foods, exercise regularly and fit enough sleep into their schedules. Add some social and solo time for optimum well-being and enough energy to accomplish everything you want to do.