Fighting fatigue when you’re a diabetic is a daily struggle. Controlling blood sugar and daily medications can take their toll. Here’s some suggestions for an energy boost for diabetics that should prove useful in your daily fight to prevent fatigue.
Sleep is the Best Medicine to Stop Fatigue.
The very best defense against fatigue is to get a proper amount of rest daily. Recommended amounts are seven to eight hours to give your body proper time to repair. Getting to bed and going to sleep can be a challenge for a lot of people. I am particularly aware of this due to the fact I change shifts on my job from week to week and have sleep apnea. Good routines by going to sleep at the same times each day if you can manage it helps. If you can’t manage to get to the 7 to 8 mark, Get no less than 6 hours each day to recharge your batteries.
Build Some Form of Exercise Into Your Routine.
A good target is 30 minutes a day of aerobic activity or 150 minutes a week. My favorite form of exercise is get a walk in daily but there are many activities you can engage in to get your goals met. Basketball, swimming, running, and even housework can be used to get your exercise in. The important thing is to get moving and get your heart rate up enough to get your blood circulating.
Eat a Healthy, Nutritious Diet.
For diabetics this means concentrating on the basics – enough protein, low carbohydrates and getting the right amount of vitamins and minerals at meals. First, concentrate on the protein, it is the basic building block for your body and helps aid the natural control of your blood sugar. Measure your carbs throughout the day and try to hit your targets to keep your blood sugars in control as much as possible. This one item will help fight fatigue as your body is less fatigued from fighting low and high blood sugars. The last item, vitamins and minerals are important in their role to keep your body functioning at optimal levels.
One of the items that bears emphasis is the role of Vitamin D for diabetics. Often, diabetics are lacking in sufficient amounts of Vitamin D in their diets and it is crucial to focus on getting enough Vitamin D in your daily meals. Some foods that are rich in Vitamin D are the following:
- Oily fish. Fish such as tuna, mackerel, trout, cod, and especially salmon re great sources of Vitamin D. Try to include these 2-3 times a week in meals to get the benefits of their Vitamin D content if you can.
- Dairy products. Milk, cheese, yogurt and other dairy products can be good sources of Vitamin D. Include them in your daily meal plan to take advantage of their benefits.
- Protein (particularly meats). No surprise here! This is why it is vital to start your meals with a good source of protein. Beef, chicken, pork and other meats often carry a good amount of Vitamin D in each serving. Don’t leave them out as they will help to fill the hole in your daily consumption of Vitamin D.
Of course your body needs minerals to assist you in absorbing your Vitamin D. The key ones here are magnesium, calcium and phosphorus. Some good food sources that are recommended are leafy greens, beans, nuts, and a secret little food called wheat germ. You don’t have to include all these foods in your diet all at once, but pairing them with Vitamin D food sources guarantees you will absorb more of it at meals.
Hydrate, Hydrate, Hydrate.
Drink your water! Measure it if you have to, but water is critical to your body in several ways. Getting a half an ounce per pound of body weight is a great goal to shoot for. Water is a critical component of blood sugar control – the more water you take in the lower your blood sugar. Fruits and vegetables contain an appreciable amount of water which is why you should get a goodly amount of them in your meals.
Deal With Your Stress.
Stress saps your energy – period. Dealing with stress helps to combat fatigue tremendously. How can you deal with stress effectively? Here are some tips:
- Choose a favorite pastime or hobby. Having a favorite diversion that you spend time enjoying is a great stress reliever. Reading, playing games, traveling, woodworking and model building are just examples of the hundreds of activities you can engage in to release pent-up stress. The important thing is to get involved in something that you can do regularly that allows you to stop stress from overtaking your life.
- Find relaxation techniques that you can use to help combat stress. Meditation is a great technique you can use. The best example of this technique is to take twenty minutes to close your eyes and empty your mind. This allows your muscles and mind to relax. Massage is another great relaxation technique. Getting a great massage often relieves stress particularly deep tissue massage which takes tension away from your body. A good shower or bath is a calming relaxing technique which helps stress at the end of a hard day.
- Decompress after work or strenuous activity. Sitting in a favorite chair can help you decompress or lying down and closing your eyes for a few moments, Sipping on a favorite beverage or a calming cup of hot tea can help relieve stress at the end of a hard day. The important thing is to find something that can help you come down to a calming level and get rid of all the pent-up tension you are feeling.
Getting the Most of Your Energy Through the Day
For diabetics, keeping the blood sugar at an even keel as often as possible. This will be the key to keeping your energy at peak throughout the day. Evenly space your meals apart and this will help keep your sugars and energy better regulated. Stay hydrated and you can avoid the evils of dehydration. Following these tips will give your daily energy a boost and make your body feel better at the end of your day.