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5 Easy Ways for Diabetics to Manage Stress and Improve Quality of Life

Whether it be home or at work, everyone goes through stress one way or another.

Stress is an inevitable part of life, and the least we can do is face it and handle it in the best way we can. This is especially the case for diabetics who, apart from managing their health condition on a regular basis, have to deal with their personal issues. However, just like diabetes, stress can be managed if certain measures are taken frequently and consistently.

If you or someone you know is living with diabetes, it is only fitting that you do all the necessary steps to manage stress and improve your quality of life. Here are several ways you can make a proactive choice to relieving stress in spite of diabetes.

Know and Educate Yourself

The first step to handling stress is acknowledging that you are stressed. This is followed by knowing what it takes to manage and reduce your stress levels. Chronic stress can take a toll on a person’s physical and mental health. Diabetics are no exception.

There is a good reason why you are reading this article right now, and that is because you want to educate yourself. If that is not enough, consider reading books about stress management or participating in a diabetes support group.

That way, you can lean on the experience of other diabetics to guide your own. It’s great to know that you aren’t alone in this battle after all.

Eat Stress-Relieving Food

If you are feeling stressed, it won’t hurt to indulge on food every once in a while. Just make sure it is not loaded with sugar and carbohydrates. The good news is there are many types of food you can consume without putting your blood sugar levels at risk.

Here are several foods to try if you feel the need to munch on something to relieve stress. This is not a definitive list, so check this out to know what other options to consider.


This savory snack offers stress-relieving components and antioxidants for maintaining overall health. One of these is melatonin, which helps stimulate sleep and it turn, reduces stress levels.


You can never go wrong with nature’s multivitamin. Eggs contain minerals, vitamins, and amino acids that you need to protect yourself against stress. Best of all, you can prepare and cook in a variety of ways, so it’s one of the most versatile foods available in the market.


Garlic one of the most attainable and commonly consumed foods available in the market. It contains sulfur, which increases the levels of glutathione in your body. The said antioxidant plays a vital role in your body’s first line of defense against stress.


Whether you love it or not, broccoli carries plenty of health benefits. For one, it can lower your risk of heart disease, certain cancers, and depression. Broccoli also has sulforaphane, which calms you down and offers anti-depressant effects.


Kimchi is rich in vitamins, minerals, and antioxidants. Rich in probiotics due to the fermentation it had undergone, these live microorganisms are known to lower stress and anxiety levels.


Take the Right Medications

Before anything else, it’s always safe and advisable to consult with your doctor or physician to determine the medications needed to manage your diabetes. This goes hand in hand with following a strict diet. Do all of these, and you will eventually save time and avoid stress altogether. It’s a small step that can pay dividends, especially on your mental health.


Do Low-Intensity Exercises

Whether it’s at home or in the gym, working out is a great way to reduce stress levels. However, everyone’s fitness levels vary greatly. With that said, starting slow is the best way to go. If necessary, ramp up the activity once you think you can handle a bigger workload.

There are equipment-free cardio workouts you might want to try to lower your blood sugar levels and keep your blood pumping. Get up, get going, and break a sweat!


Try Yoga and Meditation

Yoga and other forms of meditation might just be your best choice if physical exercise isn’t your cup of tea. Use only about 5-10 minutes of your day to get the hang of it. Not only will meditation lessen the strain on your body; it will also calm your mind and soul. Once you make meditation a daily habit, you will feel lighter, calmer, and more at ease like never before.

You might even want to try progressive muscle relaxation. This technique is comprised of tensing and relaxing every part of the body, one area at a time.


In Conclusion

Stress is inevitable, but that doesn’t mean you can’t do anything about it, especially if you are a diabetic. The keys to managing your stress levels are knowing yourself, eating the right food, taking your medication, exercising, and meditating regularly.

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