Controlling Diabetes Before Going Walkabout
I’m not a doctor, but if you’re considering becoming a digital nomad or going walkabout and want to manage your glucose levels without medication, here are some general guidelines.
However, it’s essential to consult with a healthcare professional about your specific situation:
- Dietary Changes:
- Low-Glycemic Foods: These are foods that raise blood sugar slowly. Examples include whole grains, legumes, fruits, and non-starchy vegetables.
- Limit Sugary Foods and beverages: Sodas, candies, and baked goods can rapidly elevate blood sugar.
- Eat Regular Meals: Eating regular meals and snacks can prevent extreme highs and lows in blood sugar.
- Monitor Carbohydrate Intake: Since carbs impact glucose the most, keeping track can help manage blood sugar levels.
- Physical Activity:
- Regular Exercise: Cardiovascular exercises like walking, jogging, cycling, and swimming can help lower blood sugar.
- Strength Training: Lifting weights, resistance band exercises, and bodyweight exercises (like push-ups and squats) can increase muscle mass, which helps the body use up more glucose.
- Stay Active Throughout the Day: If you’re working remotely, take breaks to stretch or walk around.
- Maintain Healthy Weight: Even a modest weight loss can improve insulin sensitivity if you’re overweight.
- Regular Monitoring:
- Check Blood Sugar Levels: Use a glucose meter to check and monitor your blood sugar regularly.
- Keep a Journal: Track your food, activity, and blood sugar levels to see how different actions and nutrition affect your glucose.
- Stress Management:
- Mindfulness and Meditation: Techniques like deep breathing, meditation, and yoga can reduce stress, affecting blood sugar levels.
- Adequate Sleep: Ensure you get quality sleep. Poor sleep can impact insulin sensitivity and appetite-regulating hormones.
- Limit Alcohol: Alcohol can cause a drop in blood sugar levels. If you do drink, do so in moderation and always with a meal.
- Stay Hydrated: Drinking enough water can help your kidneys remove excess sugar through urine.
- Be Prepared While Traveling:
- Healthy Snacks: Carry nuts or whole fruits to avoid unhealthy food choices.
- Research Destinations: Check if healthy food options are available in the places you plan to visit.
- Regular Medical Check-ups: Even if you’re managing without medications, you must see a healthcare professional regularly to check your overall health.
- Join a Support Group: Being a part of a community, whether online or offline, can provide tips, support, and encouragement.
Finally, becoming a digital nomad may come with unique challenges, like irregular schedules or limited food choices in some places.
Planning and preparation will be key. Always carry medical identification stating you have diabetes and emergency contact information.
Remember to seek advice from a healthcare provider before changing your health regimen.
Disclaimer: All information presented on this site is for informational purposes only. The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease. This product is not intended to substitute or replace any medical treatment. Please seek the advice of a healthcare professional for your specific health concerns. Individual results may vary.