Easy Workday Habits That Support Glucose Control
Key Takeaways
Studies show that physical activities after meals help in reducing blood glucose.
Balanced snacks can prevent energy crashes and stabilize blood sugar between meals.
Stress can significantly impact blood sugar levels so it’s important to manage stress.
You don’t need a major lifestyle overhaul to improve your blood sugar control. Sometimes, the small, consistent habits make a big difference. For many working adults, especially those who spend hours at a desk, the way to better glucose management is in how you move, eat, and manage stress throughout the workday.
But first, let’s try to understand…
What should your normal glucose range be?
“Normal” blood glucose level refers to the blood sugar quantity in the majority (95%) of healthy individuals.
| Category | Fasting Blood Glucose Levels | 2-hr Post Meal Glucose Levels |
|---|---|---|
| Normal person (without diabetes) | 4 to 6 mmol/L |
5 to 7 mmol/L (Ideal)
7 to 10 mmol/L (Optimal)
10.1 to 13 mmol/L (Suboptimal)
>13 mmol/L (Unacceptable)
|
| Person living with diabetes | 4 to 7 mmol/L |
< 4 mmol/L (Hypoglycemia – low blood sugar)
4 to 10 mmol/L (Optimal)
>10 mmol/L (Risk of hyperglycemia – high blood sugar)
|
While individuals with diabetes can achieve those normal blood sugar ranges, it's not strictly necessary for good diabetes control.
Here's what "normal" blood sugar ranges for those with diabetes look like, according to the 2022 “Standards of Medical Care in Diabetes” from the American Diabetes Association (ADA):
Fasting blood glucose level: 4.4 to 7.2 mmol/L (80 to 130 mg/dL)
Two-hour post-meal blood glucose level: < 10.0 mmol/L (<180 mg/dL)
However, “normal” does not necessarily mean that this range is optimal. The glucose cut-offs outlined in the table are used as cut-offs for diagnosis of diabetes. Studies in healthy populations indicate that the average glucose levels are lower than the targets set by most guidelines, and that increases in fasting blood glucose levels can increase the risk of diabetes and heart disease complications.
The “Optimal” Glucose level is the more stringent target for healthy individuals to strive for – for better metabolic health.
So whether you’re in the office or working from home, here are some habits that can help support steady energy and prevent glucose spikes.
Movement Matters More Than Marathon Workouts
One long gym session isn’t enough to offset a full day of sitting. Studies show that physical activities after meals help in reducing blood glucose.
Try breaking up long periods of sitting with simple movements:
Stand during calls or virtual meetings. A standing desk or even pacing while on the phone keeps your muscles engaged.
Take a brisk walk after meals. Just 10–15 minutes can help your body manage glucose from your lunch or snack more efficiently.
Set movement reminders every 30–60 minutes. A quick stretch, refill of your water bottle, or short hallway walk all count.
Smart Snacking for Steady Energy
Balanced snacks can prevent energy crashes and stabilize blood sugar between meals. The best options combine protein, fiber, and healthy fats, such as:
A small handful of nuts
Hard-boiled eggs
Low or no fat yogurt
Soy milk or beancurd
Avoid refined carbs like pastries or chips as they give a quick energy boost but can lead to a rapid glucose spike and crash later.
Recommended Reading: 15 Healthy, Low-Sugar Snacks Suitable for People With Diabetes
Manage Workday Stress
Your body responds to stress, whether emotional or physiological, by preparing for a "fight-or-flight" response. This involves ensuring a readily available supply of sugar or energy. During this process, stress hormones like glucagon, adrenaline (epinephrine), growth hormone, and cortisol increase. The resulting greater release of glucose from the liver, paired with reduced glucose uptake into body tissues such as muscle and fat, increases glucose levels in the bloodstream.
Stress can significantly impact blood sugar levels, particularly for individuals with diabetes. While those without diabetes experience a modest and temporary rise in blood sugar due to stress, followed by increased insulin, people with diabetes face a more substantial and prolonged increase. This is because their bodies may not produce enough insulin or are insulin-resistant.
Furthermore, stress can lead to poor self-care habits. Individuals may neglect healthy eating, forget to take medications, or fail to monitor their glucose levels. Increased alcohol consumption and reduced exercise are also common responses to stress, further complicating glucose control. All these could adversely affect glucose control.
Taking micro-breaks throughout the day can help keep your stress, and your glucose, steady.
For Remote and Hybrid Workers: Create “Movement Triggers”
When your commute is just a few steps from your bed to your desk, it’s even more important to build activity into your day.
Try these:
Start your day with a short walk before logging in, to mimic a commute and energize your metabolism.
Use a small water glass so you naturally have to get up more often.
Do light stretches between video calls.
Keep light weights or resistance bands nearby for quick strength breaks.
You don’t have to change your whole routine; you just have to change how you move through it.
Every step counts toward better glucose control.
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