In today’s fast-paced work culture, many women find themselves glued to their desks for hours on end, juggling deadlines, meetings, and endless to-do lists. For women living with diabetes, or even those at risk due to stress, hormonal shifts, or erratic eating habits, this sedentary routine can quietly worsen health issues. Prolonged sitting may lead to blood sugar fluctuations, insulin resistance, and gradual weight gain, all of which affect both physical and mental well-being.
According to Dr Vikram Vora, Medical Director and Chief Health Officer (Indian Subcontinent) at International SOS, “A sedentary lifestyle can significantly impact glucose metabolism and overall cardiovascular health. However, small, consistent lifestyle changes can make a measurable difference in diabetic control and quality of life.”
Limited mobility doesn’t have to mean no movement. Dr Vora recommends taking brief standing or stretching breaks every 30 minutes. “Simple desk stretches, seated leg lifts, or walking to refill your water bottle can keep circulation active and help stabilise blood sugar,” he explains. Standing during calls or initiating walking meetings can also keep you energised throughout the day.
Skipping meals or depending on vending machine snacks may seem convenient, but it can disrupt blood sugar balance. Opt for balanced meals with lean proteins, high-fibre vegetables, and whole grains. Keep healthy snacks—like nuts, roasted chickpeas, or fruit—at your desk to avoid impulsive eating. When dining out, grilled items and salads with dressing on the side are your best allies.
Work stress is inevitable, but unchecked stress can trigger spikes in cortisol, the hormone that raises blood sugar. “Stress management is crucial for diabetic women,” says Dr Vora. Practise brief breathing exercises, gentle stretches, or five minutes of mindfulness to reset your focus. Avoid late-night binge-watching that eats into your sleep, as poor rest can undo your best efforts at diet and medication discipline.
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Everybody reacts differently. Track your glucose levels regularly to understand your triggers and patterns. Take prescribed medication on time and follow your doctor’s guidance. Consistency, not perfection, is the goal here.
Many women prioritise work, family, and responsibilities over personal health, but diabetes management requires daily, mindful care. Even small, steady actions, like moving more, eating thoughtfully, and sleeping better, can bring a noticeable transformation. As Dr Vora concludes, “When women take charge of their health, they not only improve their own wellbeing but also enhance their professional and personal performance.”
Start today, because a healthier you makes for a more balanced, productive life.
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