Having diabetes mellitus can be a challenging condition for those affected, as it requires consistent blood sugar monitoring, regular check-ups, and often long-term medication. This can lead to feelings of stress, worry, boredom, and a lack of motivation in daily activities. Excessive stress can increase cortisol levels, which may interfere with insulin function, causing blood sugar levels to rise.

To prevent this, here are some tips from the CDC (Centers for Disease Control and Prevention) on managing the condition:

1. Share Your Feelings with Family or Close Friends

Express what you’re going through and what’s weighing on you, and don’t hesitate to ask for help when needed. This can help reduce stress and positively impact blood sugar levels.

2. Connect with Fellow Diabetes Patients

Sharing experiences and supporting each other can bring a sense of calm and positivity. A positive mindset can lower cortisol levels and reduce stress, helping to stabilize blood sugar levels.

3. Do Things You Enjoy

Take time for yourself. Engaging in enjoyable activities such as playing games, watching movies, spending time with family, or going on vacation can help ease your mind and lower stress.

4. Maintain a Healthy Diet

Diabetes patients are advised to follow a low-sugar diet with balanced nutrition, including carbohydrates, proteins, and fats. Opt for complex carbohydrates like sweet potatoes, oats, brown rice, and legumes. Increase your intake of water and vegetables to meet your vitamin and mineral needs.

5. Exercise Regularly

Exercise is crucial for stabilizing blood sugar levels as it improves insulin sensitivity. According to WHO, it is recommended to engage in moderate-intensity physical activities (jogging, cycling, aerobics, basketball, soccer, swimming) for 150–300 minutes per week.

6. Prevent Uncontrolled Diabetes

Seek accurate information by consulting a doctor, regularly monitoring blood sugar levels, and adhering to prescribed medications to reduce the risk of diabetes-related complications.

Author: Dr. Annisa Meitriasari (Medical Service Doctor, PRAMITA Lab Semarang)

Source:

1. https://www.cdc.gov/diabetes/managing/diabetes-distress/ten-tips-coping-diabetes-distress.html

2. https://www.cdc.gov/diabetes/library/features/living-well-with-diabetes.html 

3. https://p2ptm.kemkes.go.id/informasi-p2ptm/diabetes-bisa-diimbangi-dengan-rutin-berolahraga 

4. https://www.who.int/news-room/fact-sheets/detail/physical-activity