1. Sedentary Behaviour and Lack of Movement
“Many office jobs involve sitting for long periods, which can contribute to insulin resistance and make it harder for your body to regulate blood sugar. When you remain inactive, your muscles don’t use glucose efficiently, potentially leading to higher blood sugar levels,” said Dr Aswathiah.
Tip: Take frequent breaks to stand, stretch, or walk around the office every hour. Consider using a standing desk to reduce sitting time and increase physical activity.
2. Stress and Pressure
Most people experience elevated blood sugar levels due to increased workplace stress. This is because your body releases cortisol, a hormone that increases blood sugar when stressed. Long working hours, tight deadlines, and high demands can cause chronic stress, further complicating diabetes management.
According to Diabetes UK, Chronic stress can keep your blood sugar levels elevated, increasing your risk of diabetes complications. It can also impact your mood and how you take care of yourself, which may start to take a toll on your emotional well-being.
Tip: Incorporate stress-reducing techniques like deep breathing exercises, meditation, or even short walks during breaks. Managing stress effectively helps stabilise blood sugar and improves overall health.
Also Read: Addressing India’s Diabetes Dilemma: Never Too Early To Test But May Be Too Late To Treat
3. Irregular Eating Habits
“Office life can lead to erratic eating patterns. Skipping meals, overeating during lunch, or turning to unhealthy snacks can result in significant blood sugar fluctuations. Caffeine or sugary snacks can be used as an energy boost and can further disrupt glucose control,” explained Dr Aswathiah.
Tip: Start planning and preparing your meals and snacks ahead of time. Opt for balanced snacks with fibre, protein, and healthy fats, which help maintain steady blood sugar levels throughout the day.
4. Poor Indoor Air Quality
Many offices suffer from poor air circulation, excessive air conditioning, or dry conditions. Chronic dehydration caused by these conditions can impair your body’s ability to regulate blood sugar, making it harder to manage diabetes.
Tip: Stay hydrated by drinking water throughout the day, especially in dry or air-conditioned offices. Make it a habit to carry a water bottle with you so that you don’t forget to drink water.
Also Read: Air Pollution Linked To Increased Risk Of Type 2 Diabetes: 5 Ways To Stay Protected
5. Unhealthy Office Snacks
Offices often stock sugary snacks, chips, and processed foods, which can trigger blood sugar spikes. Consuming too many of these can interfere with blood sugar control, especially if you’re indulging frequently.
Tip: Keep healthier snack options at your desk, like fresh fruit, nuts, or yoghurt. If you indulge in office snacks then you should practice moderation and balance them with healthier meals to avoid blood sugar fluctuations.
6. Lack of Sleep Due to Workload
Working late hours can disrupt sleep and increase stress hormone levels, such as cortisol, which may elevate blood glucose levels. “Poor sleep quality or insufficient rest can also reduce insulin sensitivity, making it more difficult for the body to regulate blood sugar. Also, sleep deprivation can lead to cravings for sugary or high-carb foods,” added Dr Aswathiah.
Tip: Aim for 7-8 hours of quality sleep each night. Establish a consistent sleep routine, and create a relaxing sleep environment to support better sleep and overall health.
7. Office Temperature and Comfort
Temperature can affect diabetes management in unexpected ways. “Both cold and hot environments can impact your blood sugar levels. Cold temperatures can cause your body to burn more calories for warmth, while hot environments can lead to dehydration, both affecting glucose levels,” said Dr Aswathiah.
Tip: Maintain a comfortable temperature in your office. Dress in layers to stay comfortable and avoid temperature extremes that could disrupt blood sugar control.
Bottomline
Dr Aswathiah concluded, “While you may not be able to control every aspect of your office environment, understanding these triggers can help you manage your diabetes more effectively. Small adjustments, such as incorporating regular movement, managing stress, staying hydrated, eating balanced meals, and getting enough sleep can all positively affect your blood sugar levels. By being proactive in your work environment, you can make diabetes management easier and improve your overall health.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]
