Manage Type 2 Diabetes Fatigue: 11 Smart Tips for Planning Your Day

The very nature of type 2 diabetes can affect your energy levels, says Fady Hannah-Shmouni, MD, an endocrinologist in Vancouver, British Columbia, and medical director of Eli Health. That’s because insulin resistance prevents the body from converting glucose (sugar) into energy, causing it to build up in the blood instead of fueling the body, he explains.

“Beyond blood sugar levels, increased urination — a common symptom of diabetes, because the kidneys are working harder to expel excess glucose — can also cause exhaustion, due to interrupted sleep and metabolic stress,” says Dr. Hannah-Shmouni. “Similarly, chronic inflammation and sleep apnea, alongside medication side effects, can leave people feeling tired.”

Because so many things can factor into diabetes fatigue, it may feel difficult to know exactly how to reduce it. But there are a variety of daily coping strategies you can use, many of which are simple and involve strategic timing. Try incorporating these into your routine, and see how they affect your energy levels.

1. Test Blood Glucose in the Morning

Managing blood sugar is the most important first step toward managing type 2 diabetes fatigue, says Hannah-Shmouni.

2. Eat a Balanced Breakfast

Instead, start your day off right with a breakfast that includes protein, carbs, and healthy fats to maximize your energy and keep blood sugar levels balanced. (Here are a few ideas.)

3. Set Timers and Reminders for Disease Management

Finding ways to lighten the mental burden of diabetes management can help you feel a bit less overwhelmed. For example, Barbara Eichorst, RD, CDCES, vice president of health programs at the ADA, suggests setting reminders or timers on your phone, so you can more easily remember to take medications and do glucose checks throughout the day, as recommended by your doctor. Other strategies to ease the mental load include:

• Setting up auto-refills for prescriptions and signing up for home delivery if your pharmacy and insurance offer that benefit
• Scheduling doctor’s appointments and asking the practice to send a reminder a few days in advance, if possible
• Leaning on your support system to help with household tasks or other responsibilities on high-fatigue days

4. Drink Water Throughout the Day

Keep a water bottle or cup with you throughout the day, and sip as much as you can. The exact amount of water you need can depend on a number of factors, such as your activity level, age, and weight, so ask your care team how much is right for you. And remember to drink more when the weather is hot.

5. Time Glucose Checks With Meals

It’s a good idea to work with a dietitian to create an eating plan that fits into your life and keeps your energy levels stable.

6. Plan Easy, Nourishing Meals

Find healthy meals you enjoy that are easy to prepare, and experiment with some shortcuts. For example, canned tuna, frozen shrimp, and rotisserie chicken are lean proteins you can add quickly to meals. Vegetables that are precut, frozen, or canned may be easier to prepare than fresh ones.

When meal planning, consider following the ADA Diabetes Plate template. Fill half your plate with nonstarchy vegetables, add lean protein to fill a quarter of the plate, and fill the last quarter with carbs. Add water or another low-calorie drink for hydration.

7. Practice Mindfulness for Better Energy

8. Lean Into Your Spirituality

9. Make Time for Movement

“Lifestyle changes like exercise and healthy eating can be incredibly challenging to implement all at once, so working with a professional to develop a scalable plan that keeps goals manageable and sustainable is important,” says Hannah-Shmouni.

10. Get a Good Night’s Sleep

If an issue such as sleep apnea is affecting your shut-eye, talk to your doctor about treatment options. “If a patient has sleep apnea, a common side effect of type 2 diabetes, they should visit a sleep specialist to see if a CPAP (continuous positive air pressure) machine or other treatment might promote more restful sleep,” says Hannah-Shmouni.

11. Work With Your Care Team to Understand Fatigue

With some help from your medical team and a few changes to your daily routine, you can better manage type 2 diabetes and reduce fatigue.

The Takeaway

• People with type 2 diabetes experience fatigue for a variety of reasons, including insulin resistance, dehydration, and chronic inflammation.
• Find ways to track and manage blood glucose levels throughout the day, so you can identify potential causes of energy dips and find ways to prevent them.
• Practice healthy habits to optimize energy. These include drinking plenty of water, eating balanced meals, engaging in regular physical activity, getting enough sleep, and managing stress.