Stress, ɔr as wi ɔl kin kɔl am, ‘stress’, dɔn bi pat pan wi layf we wi nɔ go ebul fɔ avɔyd. Wi kin tray tranga wan wit tawzin tin dɛn ɛvride, lɛk wok prɔblɛm, famili prɔblɛm, ɛn mɔni prɔblɛm. Bɔt if yu na pɔsin we gɛt dayabitis, yu no se dis strɛs nɔ jɔs de afɛkt yu maynd, bɔt i de afɛkt yu blɔd shuga lɛvɛl bak dairekt wan? Tide, lɛ wi tɔk bɔt dis dip kɔnekshɔn bitwin dayabitis ɛn strɛs.
Yu tink se strɛs kin rili mek pɔsin gɛt dayabitis?
Fɔ tɔk am simpul wan, yɛs. I gɛt sɔm tin dɛn we i ebul fɔ du. Stress nɔto jɔs sɔntin we yu de fil. Na sɔntin we de ambɔg di ɔmon sistɛm na wi bɔdi. We wi gɛt strɛs pasmak na wi bɔdi ɔ wi maynd, di we aw wi bɔdi de ansa to insulin (insulin resistance) de go dɔŋ ɛn di shuga we de na wi blɔd de go ɔp. Sɔntɛnde, ivin pan pipul dɛn we nɔ ɛva gɛt dayabitis bifo, wi kin si di blɔd shuga we de go ɔp fɔ sɔm tɛm we pɔsin strɛs pasmak na dɛn bɔdi, lɛk afta dɛn dɔn du big ɔpreshɔn.
Imajin, wi bɔdi de rɛdi fɔ gɛt wan denja wantɛm wantɛm. Dɛn kɔl am di ‘fayt-ɔ-flay’ rispɔns. Dat min se di bɔdi de rɛdi fɔ fɛt ɔ rɔnawe. Dis tɛm ya, di bɔdi nid fɔ gɛt ɛnaji wantɛm wantɛm. Dis enaji de kכmכt frכm di glukכs we de insay di bכdi.
Dis prɔses kin apin lɛk dis:
| Step dɛn we yu fɔ du | Wetin kin apin insay di bɔdi |
|---|---|
| Step 1: Na signal we de kɔmɔt na di bren | We yu fil strɛs, yu bren de pul wan ɔmon we dɛn kɔl CRH (Corticotropin-releasing hormone). |
| Step 2: Wan kɔmand to di pituitary gland | CRH de gi signal fכ di pituitary gland fכ mek כda כmon we dεn kכl ACTH (Adrenocorticotropic hormone). |
| Step 3: Kɔtisol rilis | ACTH de gi signal to di adrenal gland dεm fכ rilis di men strεs כmon, kכtisol. |
| Step 4: Di shuga lɛvɛl go ɔp | di kכtisol de gi signal fכ di liva fכ rilis mכr glukכs (shuga) insay di bכdi, we de gi yu εnεji instant. |
Dis rili impɔtant we ɛnitin apin we nɔ izi fɔ du. Bɔt if yu kɔntinyu fɔ strɛs, yu kɔtisol lɛvɛl go kɔntinyu fɔ bɔku. As tɛm de go, dis kin mek yu nɔ gɛt insulin, we kin mek yu gɛt Tayp 2 Dayabitis mɔ ɛn mɔ. If yu dɔn gɛt dayabitis, i go at fɔ kɔntrol am.
Lɛ wi no if kɔnekshɔn de bitwin yu strɛs ɛn yu shuga lɛvɛl.
Pan ɔl we strɛs kin mek di blɔd shuga bɔku, aw i kin mek di shuga go ɔp? I kin difrɛn frɔm wan pɔsin to ɔda pɔsin ɛn i kin difrɛn frɔm di tin we de apin. Di bɛst we fɔ no fɔ tru na fɔ kip trak fɔ yu strɛs lɛvɛl ɛn yu blɔd shuga lɛvɛl.
Ɛnitɛm we yu fil strɛs, ilɛksɛf na yu maynd ɔ yu bɔdi, rayt smɔl tin:
- di lεvεl fכ strεs: Rεt frכm 1 to 10 (1 = nכ strεs atכl, 10 = strεs we yu nכ de bia).
- Blɔd shuga lɛvɛl: Mekɔp yu blɔd shuga lɛvɛl wit yu glukɔs mita da tɛm de ɛn rayt am.
- Ivint: Rayt smɔl bɔt wetin apin da tɛm de (e.g., agyumɛnt wit yu bɔs, fɔ go pan imejensi trip).
Afta sɔm dez we yu dɔn du dis, yu go bigin fɔ si wan patɛn. Yu go ebul fɔ ɔndastand if yu shuga lɛvɛl go ɔp we yu strɛs. If yu yuz CGM (Continuous Glucose Monitor), yu kin ivin kech dɛn chenj ya we de apin wantɛm wantɛm na di shuga lɛvɛl.
Bi gud to yusɛf, i tan lɛk mɛrɛsin.
Wi ɔl kin mek mistek. We yu de liv wit dayabitis, tɛm kin de wae yu nɔr kin ebul fɔ kɔntrol yu it ɔr kin fil se yu nɔr ebul fɔ du ɛksɛsayz. Nɔ blem yusɛf fɔ dɛn tɛm dɛn de. Fɔgiv yusɛf ɛn du gud. Dɛn kɔl dis ‘sɛlf-sɔri-at’.
Stɔdi dɔn sho se if yu du gud to yusɛf, dat kin mek yu nɔ strɛs, wɔri, ɛn pwɛl at. I de tu...
- Wi kin fil satisfay wit layf.
- Dɛn kin kɔntrol di shuga we de na di blɔd bɛtɛ bɛtɛ wan.
- Dayabitis kin izi fɔ kɔntrol.
- I kin ivin ɛp fɔ kip yu A1c lɛvɛl na wɛlbɔdi lɛvɛl.
Ɛksesaiz na fayn we fɔ mek yu nɔ strɛs.
Ɛksesaiz tan lɛk insulin shot. I de mek di glukɔs tek yu mɔsul dɛn, ivin if yu gɛt insulin rɛsistɛns. Dis kin mek di shuga we de na di blɔd go dɔŋ bay insɛf.
Nɔto dat nɔmɔ, bay we yu de du di rayt ɛgzampul dɛn:
- di inflameshn εn di kכtisol lεvεl dεm na di bכdi dεn de kכntro.
- Di we aw yu de fil ɛn di we aw yu de tink go bɛtɛ.
- Di sayn dɛm lɛk strɛs, wɔri, ɛn pwɛl hat kin dɔn.
- I de ɛp fɔ mek yu gɛt wɛlbɔdi wet.
- Di at rit ɛn blɔd prɛshɔn kin go dɔŋ.
Tray fɔ du sɔntin lɛk fɔ waka ɔ bayk fɔ at le 30 minit insay di de, bɔku dez insay di wik. Ad ɛksesaiz dɛn we de mek yu mɔsul dɛn strɔng tu ɔ tri dez insay di wik.
Bɔt di tin we impɔtant pas ɔl na fɔ pik ɛksesaiz we yu lɛk . Da we de yu go fil fɔ kɔntinyu fɔ du am. Nɔ fɔgɛt fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz program.
Yu tink se wi fɔ tray sɔm abit dɛn fɔ mek wi at kol ɛvride?
Simpul tin dɛm lɛk dis kin ɛp fɔ ridyus de strɛs wae kin kam ɔlsay na di de.
- Dip Briz: Sidɔm na chia ɛn lɔk yu yay. Tek dip briz sloslo tru yu nos. Hol yu briz fɔ sɔm sɛkɔn, dɔn pul yu briz sloslo tru yu mɔt. Imajin se yu bɔdi de rilaks, lɛk se dɛn de pul di briz na balɔ. Du dis bɔku tɛm te yu maynd kol.
- Mɔsul Rilaks: Klos yu yay ɛn go na say we yu go fil fayn. Start wit yu fut finga dɛm, tɛns ɛni pat na yu bɔdi (lɛk 5 sɛkɔn), dɔn rilaks ɔltogɛda. Du dis te yu fut, yu leg, yu bɛlɛ, yu an, yu nɛk, ɛn yu fes.
- Yoga: Yoga na ɛksesaiz we de kɔnɛkt di bɔdi ɛn maynd. Praktis sɔm simpul yoga pozishɔn dɛn. Naw yu kin lan dɛn tin ya na di Intanɛt. Ivin jɔs 5-10 minit insay wan de na infεkt.
If yu nɔ ebul fɔ du am yu wan, nɔ ɛva fred fɔ aks fɔ ɛp.
‘Dayabetes distress’ na wan kɔmɔn mɛntɛl stet wae pipul dɛm wae gɛt shuga kin gɛt. I min fɔ fil lɛk se yu taya, yu at pwɛl, ɛn yu de bost bikɔs ɔf di sik. If yu de fil dis kayn we, mɛmba se nɔto yu wangren de.
Na sɔm ples dɛn ya yu kin gɛt ɛp:
- Yu dɔktɔ ɔ pɔsin we de tich yu bɔt dayabitis: Tɔk to dɛn opin wan bɔt aw yu de fil. Dɛn kin ɛp yu fɔ fɛn sɔlv we go wok fɔ yu.
- Mental Wɛlbɔdi Prɔfɛshɔnal : Tritmɛnt lɛk CBT (Cognitive Behavioral Therapy) kin ɛp yu fɔ chenj di bad we aw yu de tink ɛn lan aw fɔ kɔntrol strɛs.
- Sɔpɔt Grup dɛn:Fɔ tɔk to ɔda pipul dɛm wae de liv wit shuga lɛk yu kin rili fil fayn.
Mɛmba se fɔ aks fɔ ɛp wit mental wɛlbɔdi nɔto sayn fɔ wikɛd, na sayn fɔ trɛnk.
Mɛsej we dɛn kin kɛr go na os
- Stret na wan big tin wae de mek di blɔd shuga lɛvɛl go ɔp pan pipul dɛm wae gɛt shuga.
- We yu rayt di strɛs lɛvɛl ɛn di shuga we yu gɛt na yu blɔd, yu go ebul fɔ no di we aw yu de du tin we nɔ kɔmɔn.
- Yu kin kɔntrol strɛs bay we yu de praktis tin dɛn lɛk fɔ du ɛksɛsayz, fɔ blo dip dip wan, ɛn fɔ du yoga ɛvride.
- Fɔ bi gud, nɔ fɔ blem yusɛf, impɔtant bak fɔ mek yu maynd gɛt wɛlbɔdi.
- If yu de tray tranga wan fɔ bia wit di strɛs we pɔsin kin gɛt we i gɛt dayabitis, nɔ ɛva shem fɔ aks yu dɔktɔ ɔ pɔsin we sabi bɔt mental wɛlbɔdi biznɛs advays.
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