Diabetes can be a lengthy journey, but it doesn’t have to be difficult. Living with diabetes is about being proactive, not reactive. You are in control of how you manage your condition and improve your quality of life. Here are 7 ways to fight diabetes fatigue so that you can feel more energized and happy with your life!
Eat Balanced Meals
Diabetes fatigue can be compounded by poor blood sugar control, which results in chronic high or low blood sugar levels. This imbalance is often the main reason that people with type 2 diabetes are tired, especially after meals. The best way to fight this fatigue is to monitor your blood sugar level and eat balanced meals. By eating the right amount of carbohydrate, protein and fat at each meal or snack, you can help avoid big fluctuations in blood sugar.
Following a meal plan with the right number of calories, carbohydrates, protein and fat can help control blood sugar. If you choose to manage your diabetes by watching carbohydrate intake only, make sure that you match up your amount of carbohydrate with how much insulin or medication you produce (if any).
Exercise
You know that exercise is good for your health, but did you know it may also be one of your best weapons against diabetes fatigue? Some people are more tired when they have low blood sugar, especially if it is low for long periods of time. Exercise can help combat this fatigue by improving circulation and regulating blood sugar levels. Make sure you are eating enough carbohydrate before exercise to avoid further dips in your glucose level during your workout.
Exercise can help improve blood flow, which may increase energy. Try exercising for 30 minutes 3-5 times each week. If this seems too difficult, try breaking your exercise into 10 minute increments spread throughout the day. Remember to warm up properly before you begin exercising and cool down after, as well as stretch out thoroughly at the end.
Sleep Well
Did you know that how much sleep you get may play a role in how tired you feel? It’s true! Getting a good night’s sleep can increase your energy levels and help you beat diabetes fatigue. If you have trouble sleeping, try some of these tips:
- Avoid caffeine in the late afternoon or evening,
- Eat light meals before bedtime,
- Take a hot bath before bed,
- Stick to a consistent sleep schedule, and
- Get up at the same time every morning.
Try Supplements
There are supplements that can help fight diabetes fatigue. Magnesium is one supplement that may be helpful in improving your energy levels while also helping keep blood sugar levels under control. Magnesium can improve insulin function and increase the uptake of glucose by cells. It can also improve blood flow to muscles, improving energy levels.
Get Plenty of Rest
It’s true that rest is good for your body, but it may also be one of your best weapons against diabetes fatigue. Treatment can help you fight fatigue by improving blood sugar levels and decreasing insulin resistance. Being proactive with treatment can help decrease or eliminate the fatigue you experience on a daily basis.
Take a Break from Diabetes
While it’s important to manage your diabetes every day, make sure you take some time for yourself as well! The everyday stress of managing a chronic condition can be tough on anyone. Take an afternoon off from your diabetes management activities to go for a walk, watch TV or read a book. It will give you time to relax and rejuvenate before getting back to the task of managing your condition.
Don’t Forget Sustained Release Carbs
A diet that is high in sugars and simple carbohydrates can lead to increased fatigue. If you are feeling tired after eating your meals, try adding some more complex carbohydrates into your diet instead. This will give you longer lasting energy without the spikes and drops of blood sugar levels associated with simple carbs. These complex carbs are also more filling, helping you feel satisfied for longer periods of time. Try adding some whole grains to your diet or have a small snack before your next meal instead of after.
De-Stress Your Life
Like mental stress, physical stress releases high levels of cortisol into the body, which can cause fatigue. To avoid diabetes fatigue, you have to be able to recognize and control your stress levels. For mental stress, take a break from work or school for a little while and do something you enjoy doing. If physical stress is causing high cortisol levels, make sure you are eating enough throughout the day and getting plenty of rest at night.
Make Sure You are Properly Hydrated
Like most people, you probably don’t drink enough water each day, but that can result in dehydration and fatigue. If you notice yourself feeling tired for no obvious reason after a day of mild activity, make sure you are staying hydrated. Try to drink about 8 to 10 glasses of water each day to help maintain your energy levels and offset fatigue.
Remember, you aren’t alone!
There are over 29 million people living with diabetes in the United States and over 84 million people who are pre-diabetic or at high risk for developing diabetes. You will find support from family, friends, healthcare providers and community members as well as online communities to help you fight this disease! Having a chronic health condition can be difficult, but don’t give up! If your energy levels are low and you aren’t sure why, make an appointment with your healthcare provider to help figure out what’s causing the fatigue.
Final Thoughts
When you feel tired all the time, it can interfere with your life in a big way. You may think that you don’t have the energy for any activities, you may make unhealthy choices or miss out on important family time. Luckily, there are a number of ways to help prevent diabetes fatigue.
By staying hydrated, eating right and getting plenty of exercise and sleep, you can stay energized and happy with your life.
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