8 Tips For Managing Diabetes This Summer
Summertime is here and the good mood is flowing! While we all want to have some R&R and make the most of the long, warm days ahead, summer brings lots of heat.
High temperatures can affect our blood sugar levels; we are much more prone to heat exhaustion or dehydration.
So, managing diabetes during the summer sometimes requires some extra care and attention.
8 Tips To Manage Diabetes This Summer
1. Stay Hydrated (& Be Conscious of Alcohol Consumption)
The summer heat leaves us much sweatier than other seasons; the water we lose through sweat can cause dehydration. Dehydration perpetuates a dangerous cycle for your blood sugar levels:
Dehydration can lead to increased blood sugar levels.
When you have higher blood sugar, you often urinate more, which causes MORE dehydration.
So, drink lots of water! Keep in mind:
Alcohol and coffee dehydrate you because of the caffeine
Many energy/ sports drinks have a diuretic - which cause you to urinate more- and lead to dehydration
Helpful tips:
1. Add lemon or fruit slices to naturally give the water some taste if you desire.
2. You can purchase cute, affordable accountability water bottles like this one I love that will help you meet your hydration goals
2. Keep A Routine And Monitor Stress
Routines are deterrents of stress. We crave structure, so keeping yourself away from the summer laissez-faire, no-plan needed mindset is helpful. Negative or positive, stress is still stress, and studies show stress can cause your blood sugars to rise.
Helpful Tips:
Stick to a schedule. Try keeping it as normal as the rest of the year.
Use stress-reduction tools whenever you’re feeling a little overwhelmed. Three vital components of stress management include:
Get Regular Exercise
The CDC guidelines recommend either:
150 minutes of moderate cardiovascular exercise & 2 strength building activities a week
75 minutes of vigorous cardiovascular exercise & 2 strength building activities a week
An appropriate mix of moderate and vigorous cardiovascular exercise & 2 strength building activities a week
Get Enough Sleep
The CDC recommends 7 or more hours of sleep a night for adults. Teenagers 13-18 are recommended to have between 8-10 hours of sleep a night.
Build Strong Social Support
Having people around you that “fill your cup” is HUGE. Studies show that having an active social support network can contribute to positive emotional and physical health and help you deal with stress.
3. Monitor your blood sugar levels
Yes, you need to monitor your blood sugar level from time-to-time during the summer season. As discussed above, the hot weather can can affect your blood sugar levels.
Helpful Tips:
Keep track of when you monitor your blood sugar levels in your calendar so you stay on top of it
Communicate with your doctor. Depending on your body and the summer (yes some of us are more prone to sweating that others!), you may need to adjust your insulin intake.
4. Stay Physically Active, But Remain Aware
Physical activity is a great way to keep your blood sugar levels stable. It’s important to remember exercising in high temperatures affects the body and increases risk of heat exhaustion.
Helpful Tips:
If it’s too hot, consider joining a gym or working out indoors.
If you prefer to move outside, try walking or getting in your activity in the morning and early evening, when it is cooler
Exercise can cause your blood sugar level to fluctuate. It’s a good idea to test it before and after exercising.
5. Always Be Prepared & Think Ahead
During summertime, the hot temperatures can affect your medicine, blood sugar test kits and even your insulin devices. In addition, many people find themselves spending more time doing “outdoorsy” activities, like hiking. Think ahead regarding where you will be, and what you’ll have access to.
Helpful Tips:
If you’re headed for a long outdoor activity, make sure to pack any medicine/test kit/ insulin in a cooler friendly case.
Everyone with diabetes should have a diabetes emergency plan (The American Association of Clinical Endocrinology has one linked)
If you’re outside somewhere with no wifi access, like a off-road hike, have a plan of where/how you can get cool and check your blood sugar.
6. Invest In Proper Gear
Certain gear can make summer activities seamless. For example:
When swimming, adhesive wipes help your device stick better in the water
Having a comfortable exercise (run/jog/walk) belt or backpack vest can help you keep supplies with you at all times
Consider quick ways to cool your temperature, like an Ice Neck Wrap or a Freezable Ice Carrier
7. Have a Healthy Diet
Foods that don’t spike insulin and are low on the glycemic index are good snacks to have with you. Consider eating foods with higher water content as well to maximize hydration.
For example:
Oranges, grapefruit, raspberries, watermelon, and blackberries are some high-fiber fruits that keep you fuller longer and won’t affect your glucose levels.
Fresh, raw veggies like cucumbers have high water content and pair nicely in a salads or as a snack with tzatziki to use for dip.
8. Ensure Proper Circulation
Poor blood circulation, where one or more parts of the body don’t get enough blood flow, can be really concerning. Diabetes can lead to poor circulation, especially when blood glucose levels are high. Be sure to take steps to improve and maintain blood flow.
Helpful Tips:
Consider compression socks to improve circulation in your feet.
Take quick, frequent exercise breaks: try moving around for 2-3 minutes every 30. This will improve your blood flow and blood vessel dilation.
Stretch! Harvard health reported on a research study that found lower-body stretching makes the body release chemicals that expand the arteries so more blood can enter. This overall improves circulation.
Overall, keeping yourself ahead of the game by planning for your summer activities will make managing your diabetes easier and less stressful, allowing you to have the enjoyable summer you deserve. Questions? Contact me here to schedule a time to discuss your health goals in greater detail.