Don't Give Up! This is How to Live with Diabetes!

Don't Give Up! This is How to Live with Diabetes!

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Diabetes has become a frightening disease for everyone. In 2021, the International Diabetes Federation (IDF) recorded that 537 million adults (aged 20-79) or 1 in 10 people worldwide were living with diabetes. Moreover, diabetes caused 6.7 million deaths, which is 1 every 5 seconds.

Indonesia ranks fifth with a total of 19.47 million people suffering from diabetes. Out of the total population of 179.72 million, this means the prevalence of diabetes in Indonesia reaches 10.6%.

Diabetes can affect anyone, both men and women, from teenagers to the elderly. However, diabetes is not the end of everything. Diabetes patients can still lead a normal life. D3 Laboratory Technology Lecturer at IIK Bhakta dr. Hartati Tuna MKes provides a friendly approach to dealing with diabetes, as follows:

1. Control Food

Intake "Diabetes, or Sweet Syndrome, is a disease caused by a disturbance in carbohydrate metabolism in the body. As a result, insulin cannot control blood sugar levels," explains Hartati. So, if you already have diabetes, what should you do? One way is by controlling healthy food intake using the 3J pattern: Type, Amount, and Interval. The first "J" is the Type of Food. "Due to carbohydrate abnormalities, we must be smart in choosing the right carbohydrates for diabetes mellitus," says Hartati. Recommended carbohydrates for diabetes patients are complex carbohydrates, such as brown rice. Meanwhile, carbohydrates to avoid are white rice and bread. The second "J" is Interval. Hartati recommends that diabetes patients regulate meal intervals accurately, as shown in the following example:

The last "J" is Amount of Food. Diabetes patients should regulate their food intake. This can be adjusted based on body weight and daily activities. Especially, carbohydrates need to be a primary concern for diabetes patients. Carbohydrates are a major enemy for diabetes patients, so it's better for them to reduce carbohydrate intake.

2. Regular Exercise

Exercise is recommended for everyone, including healthy individuals. However, regular exercise has an extraordinary positive impact on diabetes patients. Exercise can make the body more fit and prevent diabetes symptoms from appearing. Furthermore, exercise can help maintain an ideal body weight. It's important for diabetes patients to keep their weight in check to prevent obesity. "30 minutes of exercise per day, performed 3-4 times a week, can be beneficial," says Hartati. Recommended types of exercise for diabetes patients include brisk walking, jogging, and swimming.

3. Regular Check-ups

Diabetes patients should have a glucometer or blood sugar meter. This allows patients to control their blood sugar levels effectively. The frequency of checking blood sugar levels depends on the type of diabetes each patient has. Common times for checking blood sugar levels include:

• Fasting, before eating or drinking anything
• Before meals
• Two hours after meals
• Bedtime Additionally, diabetes patients are recommended to undergo an HbA1c test at least every 6 months. This test accurately measures chronic blood sugar levels.

4. Managing Stress Effectively

It's highly recommended for diabetes patients to manage their emotions well. Prolonged stress can lead to an increase in blood sugar levels due to the hormones produced by the body as a response to stress. To avoid stress, Hartati provides some tips, including practicing deep breathing and yoga. Engaging in enjoyable hobbies, such as taking care of cats, can also help.

5. Avoid Smoking and Alcohol

Smoking and alcoholic beverages can cause an increase in blood sugar levels. However, diabetes patients need to manage their blood sugar levels carefully to prevent spikes. Therefore, it's advisable for diabetes patients to avoid smoking and consuming alcohol. "If we have diabetes, we need to befriend the 'Sweet Syndrome,'" emphasizes Hartati. Diabetes symptoms can occur at any time. If you are already diagnosed with diabetes, it's essential to follow the 5 lifestyle tips for living with diabetes mentioned above. Additionally, you can also watch the above review on the Official YouTube channel of IIK Bhakti Wiyata.