7 Ways to Recharge When You’re Living With Type 1 Diabetes

Living with type 1 diabetes can be exhausting at times, but taking proactive steps to fight fatigue can help put you in the best position to manage your health.

Fatigue is a symptom of both high and low blood sugar, and swinging between the two can really sap your energy, says Jacob Kohlenberg, MD, an assistant professor of medicine in the division of diabetes, endocrinology, and metabolism at the University of Minnesota Medical School in Minneapolis. “On top of that, the work of managing diabetes and the burden of countless daily decisions like carb counting, adjusting doses, and responding to alarms can be exhausting,” he says.

Fatigue isn’t just frustrating; if it prevents you from caring for yourself and your condition, it’s a legitimate health issue, too. “If you're not feeling enabled and empowered to manage your diabetes, you're going to have more blood sugar fluctuations,” says Philadelphia-based Brynn Marks, MD, senior director of medical affairs at the research and advocacy organization Breakthrough T1D.

1. Talk With People Who Can Help

If you’re feeling exhausted or fatigued, a good first step is being honest with people who are in a position to help you.

“Being honest and open about it is so crucial,” says Dr. Marks. “You have loved ones, friends, and colleagues who are eager to support you, but if they don't know the challenges you're experiencing, if you don't specifically ask things of them, it can be really hard for them to jump in and provide that support.”

Another group that can help is your diabetes care team. “If you’re able to share these concerns with your team, letting them know what you're feeling and what would relieve some of that burden, they may have options and medical approaches to help,” says Marks.

2. Enjoy a Low-Carb Meal

While Dr. Kohlenberg doesn’t recommend a long-term low-carb strategy for diabetes management, giving it a try in the short term, such as for a few meals, to make insulin dosing easier may be helpful for some. A simple and healthful low-carb dish like salad with grilled chicken can fill you up without leading to a blood sugar roller coaster.

Before making any significant changes to your diet, talk with your healthcare team about questions you have and details you should take into consideration when it comes to low-carbohydrate eating.

3. Take a Tech Vacation

“Taking a break can be helpful,” says Marks.

However, Kohlenberg says that if you’re feeling tired of diabetes technology, it’s best to talk it through with your healthcare team before making any changes.

“I have patients who take breaks from their pumps at times and switch back to injections, including long-acting basal insulin,” says Kohlenberg. “But it needs to be done very carefully in terms of timing, with stopping the pump, restarting the pump, making sure the long-acting basal dose of insulin is the right dose, and so on.”

4. Change Your CGM Alarm Settings

“Getting repeated alerts that disrupt your day, that disrupt your sleep, can be really problematic,” says Marks.

Adjusting your CGM settings can help. “There are a wide variety of alarms that a person can get, and the principle I use with my patients is that every alarm should be actionable,” says Kohlenberg. “If you're getting an alarm, and you're dismissing it, and you're not using that information to modify your insulin dosing or your exercise plan or so on, that alarm is broken.”

If you’re noticing this issue with your CGM, Kohlenberg recommends talking with your healthcare provider about how to change your settings to reduce the frequency of unnecessary alarms.

5. Switch to an AID System

6. Get Some Light Exercise

“A light walk after eating reduces postmeal glucose spikes, which can prevent the energy crash that often follows a heavier, high-glucose meal,” says Kohlenberg.

7. Schedule Work Breaks

Your doctor may be able to write you a letter to help you access the work accommodations you’re entitled to. “If you're running into resistance at work, talk to your healthcare provider — they can write a formal accommodation letter,” says Kohlenberg. “That should generally be sufficient to make sure your needs at work are met.”

Kohlenberg suggests taking a walk after every lunch and giving yourself time to check your blood sugar and give insulin before lunch.

How to Get Started

You don’t need to deploy every recharge strategy at once. “Start with something you can do easily, then build on your victories,” says Marks, adding that it’s most effective to start small and be intentional.

It’s also possible that some recharge strategies will work for you while others won’t. “Find something you like that actually helps release that burden for you, and find something you can commit to doing on a regular basis,” says Marks.

The exact causes of your fatigue or exhaustion are unique to you. Pick and choose the adjustments, habits, and lifestyle changes that speak to your situation. You can also take note of what strategies work for you over time and talk with your healthcare team about additional strategies that may be useful.

• Type 1 diabetes can lead to mental and physical fatigue due to blood sugar fluctuations and the constant burden of daily management decisions.
• Alleviate stress and exhaustion by leaning on supportive loved ones, exploring low-carb meal ideas that reduce your insulin needs, and incorporating gentle exercise into your daily routine.
• To combat technology-induced burnout, work with your healthcare team to adjust your CGM alarm settings, switch to an AID system, or take a supervised tech vacation by temporarily reverting to manual finger sticks and injections.
• Setting aside dedicated, workplace-accommodated breaks for glucose testing and self-care can help you manage your condition safely while reducing daily job-related stress.