Fluctuating blood sugar levels can cause long-term complications for the body. (Shutterstock)
If you have been newly diagnosed with type 2 diabetes or have been suffering from the disease for years, you know the importance of keeping your blood sugar in control.
Symptoms, complications of blood sugar fluctuation
Lack of fluids and even heat can impact blood sugar levels. Falling short on fluids makes the sugar in your blood more concentrated. The high blood sugar will then cause you to urinate more often, resulting in dehydration.
There are certain risks and potential complications to having persistently high or low blood sugar levels. “Some of the common signs of high blood sugar are increased frequency of passing urine, frequent infections, tiredness, dry skin that can cause itching, and feeling thirsty more often. Low blood sugar levels cause trembling, dizziness, sweating, shaking, a feeling of intense hunger, and irritability,” says Dr Amrapali Patil, a weight management expert.
Here are some lifestyle changes that can help you control blood sugar:
- Eat a healthy and balanced diet:Dr Patil suggests that carbohydrate consumption be reduced while sugary drinks and foods be avoided completely. Opt for a balanced diet. “There should be no late-night snacking. Opt for a complete fast once in every 15 days, and you can also go on a fruit diet or juicing once a week to keep sugar levels in check,” she says.
- Limit alcohol and smoking:The liver normally releases stored sugar to counteract falling blood sugar levels. “But if your liver is busy metabolising alcohol, your blood sugar level may not get the boost it needs from your liver. If you smoke, your chance of getting heart disease, peripheral artery disease, and kidney disease is higher,” says Dr Gadge.
- Exercise regularly:“An active lifestyle helps you control diabetes by bringing down your blood sugar. It also lowers your chances of getting heart disease. Plus, it can help you lose extra pounds and ease stress,” says Dr Gadge. Opt for at least 30 minutes of aerobic exercise like walking, jogging, or swimming 5 days a week. You can also break up the exercise in chunks of 10 minutes, she suggests.
- Manage your stress:When you’re stressed, the hormones your body produces in response to prolonged stress may cause a rise in blood sugar levels, says Dr Gadge. Stress may make it tougher to follow your usual diabetes management routine.
- Go for regular check-ups:Regular check-up can decrease your chances of having complications.
- Get enough sleep:“Make you don’t stay up late in the night. Get an adequate 7-8 hours of sleep every night,” says Dr Patil.
Time is money Manage your time
BY ALISON DOYLE
What are time management skills and why are they important. Time management means working efficiently, and employers in every industry look for staff that can make optimal use of the time available to them on the job. Time management skills, like other soft skills, are in demand. Interviewers will be asking questions to assess your ability to manage your time, and the time of your team if you’re in a supervisory role.
It is usually impossible to do every single that you need and want to do all at once, but if you prioritize well, you should be able to complete the most important tasks in an order that makes sense. When assigning priority, consider such factors as when each task needs to be done, how long it might take, how important it might be to others in the organization, what could happen if a task is not done, and whether any task might be interrupted by the need to wait for someone else.
Scheduling is important, and not only because some tasks have to be done at specific times. Scheduling affects your day, your week, your month, as well as other people, their projects, and their short and long-term plans for projects and tasks. Most people also have specific times of the day when they are more and less energetic and become more productive when they schedule themselves accordingly. Schedules can be a good way to avoid procrastination, too.
Keeping a To-Do List
To-do lists (properly prioritized and integrated with your schedule) are a great way to avoid forgetting something important. They are also a great way to avoid spending all day thinking about everything you have to do. Remembering tasks takes energy, and thinking about everything you have to do all week can be exhausting and overwhelming. Split all the necessary tasks up into a list for each day, and you won’t have to worry about any of it anymore. Just look at today’s list.
Resting, even though it may seem contradictory, is an important time-management skill. Although working long hours or skipping breaks can sometimes improve productivity in the short-term, your exhaustion later will ensure that your average productivity actually drops. Except for rare emergencies, it is important to resist the temptation to over-work. Include necessary breaks, and a sensible quitting time, in your schedule.
Depending on what type of work you do, you may be able to delegate some tasks. Knowing what to delegate and when is a skill. Some people resist delegating, either because they want to maintain control or because they want to save money by not hiring assistants. Both approaches ultimately hurt productivity and raise costs.
Remember too, however, that if you practice time management diligently and still can’t get everything done, you may be trying to do too much. It is better to succeed at a few tasks than to attempt and then fail at many.