Long working hours not only affect mental well-being but also trigger many health issues. From higher stress to increased rates of certain chronic diseases, some recent studies show that people who worked longer hours appeared to have a higher risk of getting diabetes than those who worked fewer hours. While it may be difficult to change work habits overnight, introducing basic, health-conscious behaviours can help reduce risks.

In a conversation with Jagran English, Dr. S Jayakumar, Internal Medicine, HCL Healthcare explained how working long hours can contribute to the onset of diabetes.

Chronic Stress And Hormones

People who work more than 40 hours per week may encounter elevated amounts of stress which can alter hormones such as cortisol. Cortisol changes can have an impact on the body's insulin levels and ability to break down sugar. Higher stress may disrupt sleep and lead to poorer mental health both of which can contribute to changes in weight and insulin levels as well as diabetes.

Sedentary Behaviour And Lack Of Movement

Many office professions require extensive periods of sitting which can lead to insulin resistance and make it difficult for your body to balance blood sugar. When you are inactive, your muscles do not use glucose efficiently which can contribute to elevated blood sugar levels. To address this, take regular breaks to stand, stretch or walk around the office every hour.

Irregular Eating Habits

When work demands are high, employees tend to prioritise responsibilities over meals. Time restrictions lead to many people skipping meals, snacking on unhealthy foods or ordering high-calorie takeout. This habit of irregular eating affects the body's insulin production and response, frequently resulting in elevated blood glucose levels over time. Additionally, eating sugary snacks and drinking caffeinated beverages to stay alert during lengthy work hours might raise blood sugar levels, raising the risk of diabetes.

Poor Air Quality

Many offices experience poor air circulation, excessive air conditioning or dry conditions. Chronic dehydration from these conditions might affect your body's capacity to regulate blood sugar, making diabetes more difficult to manage. To stay hydrated, drink water throughout the day, especially in dry or air-conditioned offices. Make it a habit to keep a water bottle with you so you don't forget to drink water.

Lack Of Sleep

Working late hours may disrupt sleep and boost stress hormones like cortisol, which can raise blood glucose levels. Poor sleep quality or inadequate sleep can also lower insulin sensitivity, making it more difficult for the body to control blood sugar. Additionally, sleep deprivation might cause cravings for sweet or high-carb foods at night.

Steps To Prevent Yourself From Getting Diabetic

As advised by the doctor, if one cannot control the long working hours, it is important to look out their habits and adopt preventive measures to manage blood sugar levels and reduce the risk of diabetes.

Healthy Eating

Having short healthy meals after every 2 hours helps maintain energy levels and control nutrient proportions. Avoid skipping meals or taking long gaps between meals.

Engage In Physical Activity

Try to engage in at least 30 minutes of exercise each day. Incorporate short breaks for stretching or walking throughout the day.

Manage Stress

Involve in mindfulness techniques such as meditation, deep breathing or walking to manage stress levels.

Checking Blood Sugar And Cholesterol Levels

Regularly check your blood sugar and cholesterol levels and keep them under control. The fasting blood sugar and the LDL cholesterol level should be < 100 mg/dl. Get regular check-ups to keep track of these levels.

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