Are your mood swings a sign of unstable blood sugar levels? 5 ways to control diabetes naturally

• Diabetes management is a lifelong process, which can add stress to a patient’s daily life

• Fluctuations in blood sugar levels can cause mood changes, placing an emotional strain on relationships and personal life

• The good news is, diabetes can be treated and controlled, and research suggests that some people may go into remission

New Delhi: Turns out, diabetes can affect more than your blood sugar. The condition can also affect your mental health too. Experts said unstable blood sugar levels can cause mood swings. Research has shown that diabetics may be at a higher risk of developing a mental health condition, including anxiety and depression. However, understanding and adhering to your diabetes management plan can help stabilise your blood sugar as well as regulate your mood.

The stress of living with diabetes itself can result in mood changes, as well as concerns about potential complications. Uncontrolled blood sugar can negatively affect a person’s overall health and well-being, resulting in a lower quality of life. So, it’s imperative that you monitor your blood sugar frequently as part of your diabetes management plan.

Diabetes and mood swings: What you need to know

Knowing and understanding the symptoms of high or low blood sugar is vital for people with diabetes and their families. Studies have linked poor glycemic regulation with rapid and severe changes in mood.

For instance, symptoms of high blood sugar that may contribute to mood swings are:

• Feeling nervous
• Feeling sad, angry, or tense
• Feeling tired
• Having low energy

Similarly, low blood sugar levels may make you feel:

• Confused
• Nervous
• Irritable
• Jittery
• Tired
• Sweaty
• Hungry

These symptoms often resolve when blood sugar returns to normal ranges. Blood sugar targets may vary depending on various factors, including your age and any additional health problems. Generally, the American Diabetes Association (ADA) recommends the following target blood sugar levels:

• 80 to 130 mg/dL (before a meal)
• Less than 180 mg/dL(two hours after the start of a meal)

You should talk to your doctor or your healthcare team about which targets are safe for you, and if you experience big fluctuations throughout the day.

Lifestyle tips to manage blood sugar levels

The good news is, you can manage your blood sugar levels and reduce the risk of diabetes complications by making simple lifestyle changes:

1. Eat well: Diet plays a major role in treating and managing diabetes. Eat a balanced diet that includes a variety of different healthful foods such as vegetables, fresh fruits, whole grains, healthy fats, etc. Some of the foods you can include in your diabetic-friendly diet are leafy green veggies, eggs, fatty fish, beans, nuts, seeds, etc. Opt for non-fat or low-fat dairy and lean meat. Also, add some spices such as garlic, turmeric, ginger, cinnamon, to your diet. Limit foods that are high in saturated fat and added sugar. Following a nutritious, balanced diet can help manage blood sugar levels, maintain a healthy weight, and improve overall health.
2. Eat at regular times: Sticking to a regular meal schedule is just as important as making healthier food choices when you are living with a health condition like diabetes. Make sure that you eat regular-sized, nutritious meals at fixed times to help with your blood sugar control.
3. Exercise: Regular exercise can help you lose weight, reduce glucose levels, and improve mood. It will also help lower stress and reduce your risk of chronic diseases, including heart disease. Aim for at least 30 minutes of physical activity most days of the week. However, diabetics, especially those using insulin, should check their blood sugar levels before and after exercise.
4. Avoid smoking: Smoking has been linked with an increased risk of developing type 2 diabetes – by about 30 to 40 per cent. Diabetes makes you more likely to develop various health issues such as heart disease, stroke, chronic obstructive pulmonary disease, tuberculosis, eye diseases, and problems of the immune system – all of which have been linked to smoking. So, if you have diabetes and are smoking, quitting smoke could be one of the best things you can do for your health.
5. Manage stress: Stress can affect your body and mind in a number of ways. While emotional stress has been shown to cause high blood sugar levels in type 2 diabetes, mental stress can increase or decrease blood sugar levels in type 1 diabetes. Therefore, it’s imperative to find ways that help you relax – practicing yoga, deep breathing exercises, etc, is an effective way to relieve stress.