Managing diabetes can be challenging, especially during the summer months. With warmer temperatures and vacation plans, it can be difficult to maintain a regular schedule and keep blood sugar levels in check.
However, with some planning and preparation, it is possible to enjoy the summer while managing diabetes.
Stay Hydrated
Drinking enough water is essential for everyone, but it is especially important for people with diabetes. High blood sugar levels can lead to dehydration, which can cause a host of other health problems.
During the summer, it can be easy to forget to drink enough water, so it is important to make a conscious effort to stay hydrated.
Set a goal to drink a certain amount of water each day, and carry a water bottle with you wherever you go. If you are going to be outside in the heat, be sure to drink plenty of water before, during, and after your activity.
Protect Your Skin
People with diabetes are more prone to skin infections, so it is important to protect your skin during the summer months. Wear sunscreen with an SPF of at least 30, and reapply it every two hours if you are outside for an extended period of time.
Wear a hat and protective clothing to protect your skin from the sun’s harmful rays.
If you are going to be swimming, be sure to shower and change into clean, dry clothes as soon as possible to minimize the risk of skin infections.
Watch What You Eat
Summer is a time for outdoor barbecues, picnics, and parties, but it can be difficult to find healthy options at these events.
It is important for people with diabetes to watch what they eat, as high levels of sugar and carbs can cause blood sugar levels to spike.
Bring your own healthy snacks and meals to events, and focus on filling your plate with fresh fruits and vegetables.
If you do indulge in a dessert or other high-sugar item, try to balance it out with a protein-rich dish to help keep your blood sugar levels in check.
Stay Active
Physical activity is crucial for managing diabetes, but it can be easy to fall out of a routine during the summer months. Look for ways to stay active, even if your usual routine is disrupted.
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Take advantage of the warm weather and go for a walk or bike ride in your neighborhood. Swim laps at your local pool, or join a community sports league. If you are traveling, find ways to stay active such as hiking or exploring a new city on foot.
Monitor Your Blood Sugar Levels
Monitoring your blood sugar levels is crucial for managing diabetes, especially during the summer months. Changes in routine, activity level, and diet can all have an impact on your blood sugar levels, so it is important to keep a close eye on them.
Carry a blood glucose monitor with you at all times, and check your levels frequently throughout the day. If you notice your levels are consistently outside of your target range, talk to your doctor to determine the best course of action.
Make a Plan for Emergencies
It is important to have a plan in place for emergencies, especially if you are traveling or spending time outdoors in the summer. Carry a medical ID bracelet that lists your diabetes diagnosis and any other relevant information.
Carry a glucagon kit with you at all times, and make sure that your friends and family know how to use it in case of an emergency.
Keep a supply of glucose tablets or other fast-acting carbohydrates with you at all times in case of a low blood sugar emergency.
Get Plenty of Sleep
Getting enough sleep is important for overall health, but it can also have an impact on blood sugar levels. Lack of sleep can cause blood sugar levels to spike, so it is important to make sleep a priority.
Stick to a regular sleep schedule, even during the summer months. Avoid caffeine, alcohol, and electronics before bedtime, and create a peaceful sleep environment in your bedroom.
Stay Cool
Heat can have an impact on blood sugar levels, so it is important to stay cool during the summer months. Stay in air-conditioned spaces as much as possible, and avoid spending time outside during the hottest parts of the day.
If you must be outside, wear lightweight, breathable clothing and a hat to protect yourself from the sun. Take frequent breaks in the shade or indoors, and use a cooling towel or misting fan to stay cool.
Stay Positive
Managing diabetes can be challenging, but it is important to stay positive. Focus on the things you can do to take care of yourself, rather than the things you can’t do.
Connect with other people who have diabetes, either in person or online. Talk to your healthcare team about any concerns or challenges you are facing, and work together to come up with a plan to manage your diabetes during the summer months.
