In today’s fast-paced world, many people are constantly juggling work, family, and personal responsibilities. For individuals living with diabetes, managing blood sugar levels can feel like an added burden but it doesn’t have to be. Experts say that with a few smart, consistent habits, even the busiest person can take control of their health.
Dr. James Otieno, an endocrinologist based in Nairobi, understands the struggle. “I see many patients who say, ‘Doc, I just don’t have the time.’ But small steps make a big difference,” he says. Here are five expert-backed tips he recommends for managing blood sugar even when life is hectic.
1. Prioritize Balanced Meals
Busy doesn’t mean skipping meals or relying on sugary snacks. Keep healthy options like fruits, nuts, boiled eggs, and whole grains nearby. “Meal prep once or twice a week can save you time and help avoid poor food choices,” Dr. Otieno advises.
2. Stay Hydrated
Water helps your kidneys flush out excess sugar through urine. Carry a reusable water bottle and aim for at least 6-8 glasses a day. Avoid sugary drinks and sodas, which cause blood sugar spikes.
3. Move More, Even in Small Doses
You don’t need a full hour at the gym. A 10-minute brisk walk after meals, using stairs instead of the lift, or stretching during breaks can help regulate blood sugar levels. “Physical activity doesn’t have to be fancy it just needs to be consistent,” Dr. Otieno adds.
4. Monitor Blood Sugar Regularly
Make checking your levels a habit, like brushing your teeth. Use a portable glucometer and record your readings. This helps you notice patterns and take action before things get out of hand.
5. Manage Stress
High stress can lead to higher blood sugar. Try breathing exercises, prayer, journaling, or listening to music. Mental peace plays a big role in physical health.
In the end, Dr. Otieno reminds us: “You don’t have to be perfect just consistent. Your health should never take the back seat, even on your busiest days.”