Experts estimate that a person living with diabetes makes a hundred and eighty more health related decision daily, when compared to someone without diabetes. According to research the average person with Diabetes spends less than 1% of their life in direct contact with a healthcare professional, leaving them to handle majority of their diabetes management decisions on their own.
Normal everyday life activities like eating, exercise and sleep affect blood glucose levels, making self -care a vital part of type 2 diabetes management.
Self-care in diabetes is defined as the intentional adoption of a set of behavioural changes that support, maintain and improve one’s management and control of the disease.
Self-care in diabetes is not limited to adopting healthy eating habits, regular physical activity, monitoring blood sugar, and adhering to prescribed medications but it also involves managing stress, getting adequate sleep, and having regular screenings. Each of these aspects plays an important role in maintaining optimal health and preventing long-term complications.
Self-care helps improve blood glucose control ,preventing and delaying worsening of complications, while supporting weight loss and improving overall health.
Stress and blood glucose control.
Stress is a normal part of life, but for people living with type 2 diabetes the effects of stress can have serious consequences . Understanding the impact of stress and taking steps to address it , can reduce complications and improve quality of life for those living with Type 2 Diabetes.
When the body experiences stress, it releases hormones such as cortisol and adrenaline. These hormones can increase blood glucose levels, making it challenging for people with type 2 diabetes to achieve blood glucose targets.
Going through long periods of stress can negatively influence lifestyle choices further compromising diabetes management. Additionally, stress may interfere with sleep increasing feelings of fatigue, making it harder for individuals to adhere to prescribed medications.
Tips for managing diabetes during stressful periods
- Monitor blood glucose levels more often.
- Avoid stress eating
- Manage stress by adopting healthy coping skills like journaling, exercising and self affirmation.
- Seek support from family, and friends
- Join a support group . Meeting people with similar experiences can help one cope with stress, anxiety, and feelings of isolation.
- Seek professional counselling when needed.
Sleep and Blood glucose control
Sleep disturbances are common in those living with type 2 diabetes. Waking up frequently to urinate at night a common symptom of diabetes disturbs sleep, while symptoms of peripheral neuropathy a common diabetes complication causing painful burning feet tend to worsen at night.
Sleep duration and sleep quality affect blood glucose control. Adults require 7-9 hours of sleep daily in order to maintain good health. Short sleep, defined as less than 6 hours of sleep and long sleep defined as more than 9 hours of sleep increase risk of developing diabetes and affects blood glucose control.
Insufficient sleep results in higher HbA1c and fasting glucose levels. Research shows that lack of sleep affects insulin sensitivity increasing risk of insulin resistance ,especially in those with a long history of sleep disturbances.
Lack of sleep causes release of cortisol a hormone associated with stress. High cortisol levels affect muscle cell’s ability to respond to insulin increasing risk of insulin resistance.
Insufficient sleep affects the body’s internal clock known as the circadian rhythm. The circadian rhythm is controlled by a part of the brain that is sensitive to light, causing it to relate closely to day and night.
This internal clock tells your body when to sleep and wake up and affects hormones, digestion and body temperature. Studies indicate that insulin secretion fluctuates throughout the day according to this internal clock and that disruption of this internal clock affects blood glucose control.
Insufficient sleep results in hormonal imbalance , leading to an increase in cortisol and growth hormone levels. High levels of these hormones contribute to insulin resistance, which is a risk factor for the development of type 2 diabetes
Tips for improving sleep
- Try to stick to a daily routine
- Engage in daily physical activity as it promotes sleep
- Avoid caffeine and nicotine, especially in the evening.
- Limit screen time before bedtime. Try reading a book.
- Avoid taking afternoon and early evening naps
Regular Screening
Several studies done in South Africa found that majority of people living with type 2 Diabetes were not being monitored properly. HbA1c tests were not being done at regular intervals and majority of those living with Type 2 Diabetes do not know what their HbA1c targets should be.
Regular screening as part of self-care allows for early detection and management of already existing complications.
Type 2 Diabetes does not always present with the classic symptoms of diabetes like frequent urination at night, extreme thirst or hunger . Most people living with type 2 diabetes were diagnosed during an unrelated medical visit, and for most complications had already begun.
Regular monitoring allows for review of treatment plans, medication adjustments, dietary and lifestyle interventions.
Self-care tips
- Educate yourself about Diabetes
- Talk to your healthcare provider about your Annual blood tests (HbA1c,Cholesterol and Kidney function.) .
- Check your feet regularly
- Get your eyes tested once a year
- Contact us or your Pharmacist about medication review.