Mastering Diabetes with Mind and Mood

Happiness and mental well-being play a significant role in the treatment and management of diabetes. Research shows that mental stress and blood glucose levels are interconnected: stress can release counter-regulatory hormones like adrenaline and cortisol, which raise blood sugar. Persistent stress can make diabetes more challenging to manage and may even lead to depression, affecting both mental and physical health.

The Impact of Stress on Diabetes Management

Diabetes can cause emotional strain, known as diabetes distress. This response, common in people with diabetes, involves feelings of extreme worry, discomfort, or discouragement due to the perceived challenges of managing the condition. This emotional burden can lead to both physical (e.g., headaches, muscle tension, fatigue) and psychological symptoms (e.g., irritability, anxiety, lack of motivation). Additionally, behavioral changes like withdrawing from social interactions, overeating or undereating and acting out in anger may emerge, further complicating diabetes management.

Glycemic Happiness

Glycemic happiness is defined as a state of emotional and biomedical well-being in people with diabetes. When individuals are content and stress-free, they’re better able to manage the demands of diabetes and achieve healthier glucose levels. This well-being promotes a productive and fulfilling life, reducing the sense of being overwhelmed by diabetes.

Happy individuals often find diabetes management more approachable, making it easier to reach health targets. Good glucose control, once established, often promotes a "virtuous cycle" of improved health, sometimes known as metabolic memory or glycemic legacy, which helps prevent complications over time.

Tips for Living Happily with Diabetes

Optimize Carbohydrate Intake
Focus on complex carbohydrates, which digest more slowly, to help stabilize blood sugar levels. Opt for:

Whole grains (e.g., whole wheat, brown rice)

Millets (e.g., pearl millet [bajra], finger millet [ragi], sorghum [jowar])

Pulses (e.g., red gram [tur dal], green gram [moong])

Legumes (e.g., soybeans, horse gram)
Prioritize foods with a low glycemic index, eat 4-5 servings of fruits and vegetables daily, and limit sugary drinks.

Stay Active
Engage in at least 150 minutes of moderate to vigorous aerobic activity per week, spread over at least three days with no more than two consecutive days of inactivity. For some, 75 minutes of more intense exercise weekly may be sufficient. Customize your exercise plan to suit your fitness level and ability.

Break Up Sitting Time
Take short breaks from prolonged sitting by walking every 30 minutes. Adding just 500 extra steps per day can lower your risk of heart disease by nearly 10%.

Aim for Quality Sleep
Both short (<6 hours) and long (>8 hours) sleep durations can impact blood sugar control. Try to:

Maintain consistent sleep patterns

Go to bed and wake up early
Manage any sleep issues (e.g., insomnia, restless legs) that can disrupt glucose stability.

Monitor Blood Glucose Regularly
Self-monitoring helps track your progress toward treatment goals and allows you to adjust diet, exercise, and medication as needed. Recognize patterns, such as higher blood glucose levels after meals, and make lifestyle adjustments like post-meal walks.

Adhere to Your Medication Regimen
Keep a current list of all your medications, including prescriptions, over-the-counter drugs, and any supplements. Take medications as prescribed, refill them on time, and avoid missing doses to maintain optimal blood sugar control.

Manage Stress
Connect with others, laugh often, and spend time with people who make you happy. Engage in hobbies, read with loved ones and meditate. Include daily physical activity and practice deep breathing. Celebrate small victories and avoid negative self-talk.

Focus on Healthy Coping Strategies
Replace unhealthy habits like smoking or overeating with positive activities:

Faith-based involvement

Physical activity

Meditation

Hobbies

Joining social groups

Maintain a Healthy Weight
For those with prediabetes, a 7-10% weight reduction can prevent type 2 diabetes progression. For others, even a 5% weight loss can improve glycemic control, blood pressure, and lipid levels. Aim for progressive weight loss, up to 15%, for maximum health benefits as feasible.

Understand and Manage Low Blood Sugar (Hypoglycemia)
Recognize causes like skipping meals, extra insulin or increased exercise. Symptoms may include shaking, fast heartbeat, extreme hunger, sweating, and confusion. Follow the 15-15 rule:

Consume 15 grams of fast-acting carbohydrates (e.g., juice, soda, honey)

Recheck blood sugar after 15 minutes, and repeat if it remains below 70 mg/dL

See Your Doctor Regularly: Schedule visits at diagnosis, at least once annually, or when experiencing changes in self-management or emotional health.

A fulfilling, joyful life with diabetes is possible by adopting glycemic happiness. By maintaining a positive mindset, managing stress and focusing on holistic well-being, people with diabetes can live empowered and healthy lives.