Managing diabetes while maintaining a busy work schedule can be challenging, but with the right strategies, it’s entirely achievable. The key is preparing and knowing you're protected under several federal, state, and local laws. To help, here are some tips for employees with diabetes to stay healthy and productive throughout the year.
12 Tips for Managing Diabetes in the Workplace
Whether you have type 1 diabetes or type 2 diabetes, navigating management and work can be a bit intimidating. However, you don't have to worry. There are plenty of tips to help you manage diabetes while maintaining discretion.
1. Pack Supplies to Keep at Work
To ensure you're prepared, make a diabetes care kit that you can keep at your desk or in your locker. This should include your glucose meter, test strips, lancets, insulin (if required), syringes or insulin pens, alcohol wipes, and a glucagon kit. A stash of snacks like glucose tablets, juice boxes, or granola bars can also help manage blood sugar levels in case of a sudden drop. Just make sure that you have the appropriate methods to store your insulin, as it cannot be left in or exposed to heat.
2. Know Your Rights on the Job
Several laws exist that will protect you from discrimination and ensure you have certain rights when juggling work and diabetes. The Americans with Disabilities Act (ADA) is a federal law that prohibits discrimination against those diagnosed with qualifying disabilities. It applies to private employers that have 15 or more employees in addition to state and local government employers. The main points for people living with diabetes include the following:
- You are not legally responsible for disclosing that you are living with diabetes.
- Your employer cannot ask any questions about your medical condition.
- If you disclose this information, your employer may not ask any follow-up questions unless it pertains to how they can accommodate you on the job.
- Your employer must legally maintain confidentiality about any disclosures of underlying health conditions.
- You may be required to undergo a medical examination IF all other applicants (regardless of conditions) are also required.
You can find more information about diabetes and the ADA here. Depending on where you live, several state and local laws also exist. You can also read more about filing a charge of discrimination here.
3. Consider Talking to Your Employer
While you're not legally required to tell your employer that you're living with diabetes, doing so may be beneficial. An honest conversation can help ensure you have the support and care you need when you return to work. Employers can help manage schedules so you have time off for appointments and a safe place to test blood sugar levels. They may even be open to providing flexible working options when you're not feeling well. When you're physically at work, your employer may also be helpful in cases where you experience high or low blood sugar or another diabetes-related emergency.
4. Find a Friend to Help You Work Safely
For those who may not feel comfortable disclosing sensitive information to their boss, consider telling someone you trust in your office. While it's not 100% necessary, having a friend who knows the symptoms of low blood sugar and can help you manage your diabetes in an emergency can make a huge difference. If you really don't want to tell anyone, at least wear a medical ID bracelet in case your blood sugar levels become dangerous and you cannot care for yourself.
5. Ask Your Doctor About a CGM
Continuous glucose monitors (CGMs) can be a game-changer for ongoing management. They provide real-time glucose readings to help you keep track of your blood sugar levels throughout the day without the need for frequent finger pricks. Ask your doctor whether a CGM is right for you and how it can be integrated into your daily routine.
6. Create a Plan for Emergencies
Emergencies can happen, so it's important to have a plan in place. Identify colleagues who can help in a diabetes-related emergency and ensure they know the basics of diabetes care. It's also important to keep emergency contact numbers and a detailed medical plan easily accessible, just in case.
7. Pack Healthy Snacks
Healthy snacking at work can help maintain stable blood sugar levels throughout the day. Opt for snacks that are low in sugar and high in fiber and protein, such as nuts, seeds, yogurt, and fresh fruit. Avoid relying on vending machines, which often offer high-sugar, high-carb options that can lead to blood sugar spikes and crashes.
8. Learn to Say No to Sweet Treats
If your workplace culture is the type to celebrate regularly with sweet treats like cakes and pastries, try to learn to say no. Although it can be challenging, these foods can cause spikes in blood sugar. Learn to politely decline these offers and suggest healthier alternatives for office celebrations. You can also pack your own homemade desserts or participate in moderation with a small sampling.
If you feel comfortable, explain your dietary needs to your colleagues, who may be more supportive and considerate when planning future events.
9. Get Some Physical Activity During Working Hours
Incorporating physical activity into your workday can also help manage blood sugar levels, especially for those in sedentary positions. Take short breaks to stretch or walk around the office. Consider getting a standing desk or walking briskly during lunch breaks if possible. While these actions shouldn't replace exercise routines, they're still great habits that can significantly affect your overall health.
10. Try to Manage Workplace Stress
Stress and diabetes don't go together, so it's important to incorporate relaxation techniques to help mitigate cortisol levels. When feeling overwhelmed, practice stress-relief techniques such as deep breathing, meditation, or mindfulness exercises. If you're having trouble overcoming anxiety or workplace stressors, consider talking to a mental health professional or utilizing employee assistance programs offered by your employer.
11. Test Your Blood Sugar Regularly
Everyone with diabetes needs to test their blood sugar regularly throughout the day, regardless of where they are. Set reminders to check your blood sugar levels at appropriate times during the workday. Keeping a log of your readings can help you identify patterns and make necessary adjustments to your management plan. If you're uncomfortable doing so at your desk, ask your employer to provide a safe or private space onsite.
12. Get Enough High-Quality Sleep
Finally, research shows a direct relationship between diabetes and sleep, so don't neglect your nighttime routine. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule that helps maximize overall sleep quality. If you work night shifts, use blackout curtains and maintain a quiet sleep environment to facilitate rest during the day.
A Note on Diabetes and Shift Work
One of the best ways to manage diabetes is to create a routine that helps your body stabilize blood glucose levels throughout the day. However, some individuals are employed with shift work, meaning they don't maintain a normal daytime work schedule. Your internal clock—the circadian rhythm—plays a big role in sleep and digestion. When disrupted, it can create an imbalance of hormones, especially cortisol and insulin. This increases your risk of developing type 2 diabetes and can also cause some issues for those already living with this condition. The best thing to do is to work with a diabetes educator to try and create a schedule that aligns with your working hours. This can help you understand how to support your body during night shifts and decrease your risk of complications.
How Can Employers Support Employees with Diabetes?
As an employer, it's also important to understand how diabetes can affect the body and what that means for day-to-day productivity. People with diabetes will need a little extra time each day to manage their diabetes effectively, especially if they experience high or low blood sugar. The best thing to do is to be flexible and supportive and offer regular breaks and safe spaces for employees who need them. This way, someone with diabetes won't feel the need to hide in the toilet if they're not feeling well.
Providing adequate time off for medical appointments is also recommended. Doing so can help your team maintain a healthy lifestyle and reduce the risk of complications that could result in more sick days.
Finally, consider altering the company culture to create a work environment where employees are encouraged to bring healthy snacks over a box of donuts and birthday cake. Small adjustments at work can make individuals living with diabetes feel more valued and respected, which is essential for a positive employee experience and long-term engagement. And remember, employing people with diabetes is the same as employing people without underlying health conditions; their ability to do their job well has nothing to do with a diagnosis.
To support your diabetes care at work, Byram Healthcare carries a range of continuous blood glucose monitors and diabetes management products. We also offer diabetes support and educational materials to give you everything you need for comprehensive car
