Sunil (we ol 52 ia), we na biznɛsman we gɛt smɔl shɔp, bin kam na mi klinik las Tɔsde. I dɔn de sɔfa wit Tayp 2 Dayabitis fɔ 5 ia.
"Dɔkta Priya, a de tek mi dayabitis pils lɛk aw dɛn tɛl mi. Bɔt mi shuga lɛvɛl de chenj ɔltɛm. Di las HbA1c ripɔt na 8.2%. Ɔlman de tɛl mi fɔ du ɛksɛsayz, bɔt a wej 92 kilo ɛn a gɛt ɔstiɔ-arayt . A gɛt prɔblɛm fɔ waka bikɔs mi leg dɛn de at. Aw a go ɛksɛsayz?" Sunil bin ɛksplen aw i nɔ ebul fɔ du natin.
A ɛksplen to Sunil se: "Sunil, fɔ ɛksesaiz fɔ pɔsin we gɛt dayabitis impɔtant jɔs lɛk aw fɔ tek pils. We wi de du ɛksɛsayz, wi bɔdi in insulin sɛnsitiviti de go ɔp. Dis min se ivin we di ɔmon insulin nɔ bɔku, di bɔdi in sɛl dɛn kin izi fɔ tek di shuga we de na di blɔd. As sɔlv fɔ yu ni pen, yu kin du simpul ɛksɛsayz dɛn we nɔ de put prɛshɔn pan di jɔyn dɛn (low-impact." eksasaiz).
🚨 Rɛd Flag dɛn we fɔ stɔp fɔ du ɛksɛsayz wantɛm wantɛm
Pan ɔl we ɛksesaiz kin rili bɛnifit pipul dɛn we gɛt dayabitis, dɛn fɔ stɔp fɔ du ɛksɛsayz wantɛm wantɛm if dɛn bad tin ya apin we dɛn de du ɛksɛsayz:
- Bɔrku tayt, swɛt, ɔr pen na di sɛntrɔm pan di chɛst (dis kin bi sayn fɔ hat atak).
- I nɔ kin izi fɔ yu fɔ blo ɔ i kin shek we yu nɔ ebul fɔ kɔntrol.
- Diziz, fɔdɔm, kɔnfyushɔn, ɔ fɔ si fayn fayn wan.
- Di sayn dɛm fɔ hapoglycemia (we yu de swet pasmak, yu de shek shek, yu de angri, ɔ yu nɔ de tɔk fayn) we di shuga na yu blɔd de go dɔŋ kwik kwik wan.
💡 Step dɛn fɔ tek:
If ɛni wan pan dɛn sayn ya we wi dɔn tɔk bɔt apin, sidɔm ɛn rɛst wantɛm wantɛm. If yu blɔd shuga lɛvɛl nɔ rich 70 mg/dL, drink wan spunful shuga ɔ frut jus wantɛm wantɛm. If yu chɛst de pen fɔ pas 5 minit, go na di ɔspitul we de nia yu wantɛm wantɛm.
Di men bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz fɔ pipul dɛn we gɛt dayabitis
- Fɔ kɔntrol di blɔd shuga: Ɛksesaiz kin mek di mɔsul dɛn wok, we kin bɔn di blɔd shuga dairekt fɔ gɛt ɛnaji.
- Inkrεs insulin akshכn: I de εp fכ kכntrכl di dכg dכz bay we i de inkrεs insulin sεnsitiviti na di sεl dεm.
- Fɔ ridyus di risk fɔ gɛt kɔmplikeshɔn: Di risk fɔ gɛt at atak ɛn strok kin ridyus bad bad wan.
- Dayabitis Rimishɔn: Risach dɔn sho se ɛksɛsayz ɛn it ɔltɛm we di sik bigin kin ɛp fɔ kɔntrol ɔ put dayabitis pan rɛmishɔn.
Kɔmpia simpul ɛgzampul dɛn we fayn fɔ di wan dɛn we gɛt dayabitis
| Tayp we yu de du ɛksɛsayz | Impekt pan di jɔyn dɛn | Men wɛlbɔdi bɛnifit | Frɛkuɛns we dɛn kin advays |
|---|---|---|---|
| Brisk Walking we yu de waka | Soba | di strכng di kכdivaskyul sistεm, ridyus di HbA1c valyu dεm. | 5 dez insay di wik, 30 minit insay di de. |
| Sayklis we nɔ de muv | Rili low (Lɔw impak) . | Fɔ mek di mɔsul dɛn na di shɔl strɔng we yu nɔ put prɛshɔn pan di jɔyn dɛn. | 3-4 dez insay di wik, 20-30 minit ɛvri tɛm. |
| De swin | Rili low (Lɔw impak) . | di mכsul dεm we de wok bכku εn fכ fleksibul כlsay na di bכdi. | 2-3 dez insay di wik, 30 minit ɛvri tɛm. |
| Weytliftin / Resistans Band dɛn | Nɔ | Inkrisayz di mɔsul mas ɛn aksɛleret shuga bɔn. | 2 dez insay di wik (wan de ɔf). |
| Yoga we dɛn kin du | Rili low | Stret mεnejmεnt, inkrεs fεksibiliti εn bεlε. | 15-20 minit ɛvride. |
Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du
| ✔️ Tin dɛn fɔ du (Du) | ❌ Nɔ fɔ du am |
|---|---|
| Mit di American Diabetes Association (ADA) gaydlain fɔ at le 150 minit fɔ du mɔdaret ɛksɛsayz insay di wik. | Nɔ ɛva ɛksesaiz we yu nɔ wɛr fut ɔ yu wɛr sus we nɔ fit yu if yu gɛt injury na yu fut ɔ yu gɛt dayabitik nyuropathy. |
| Nɔ gɛt di risk fɔ mek yu gɛt ay blɔd shuga bay we yu de mɛzhɔ di shuga na yu blɔd bifo ɛn afta yu bigin fɔ du ɛksɛsayz. | Nɔ bigin fɔ ɛksesaiz tranga wan wan tɛm. Ɔltɛm stat wit 5 minit layt wam-ap. |
| Drink smɔl wata ɔltɛm fɔ mek yu nɔ gɛt wata we yu de du ɛksɛsayz. | Nɔ bigin fɔ du ɛksɛsayz if yu blɔd shuga lɛvɛl de dɔŋ 70 mg/dL ɔ pas 250 mg/dL. |
❓ Sɔm ɔda kwɛstyɔn dɛn we yu kin gɛt (FAQ)
Aw fɔ mek yu nɔ gɛt bɔku bɔku blɔd shuga lɛvɛl (Hypoglycemia) we yu de du ɛksɛsayz? ▼ we dɛn kɔl
If yu tek insulin ɔ mɛrɛsin fɔ mek yu blɔd shuga, chɛk yu blɔd shuga bifo yu du ɛksɛsayz. If i nɔ rich 100 mg/dL, it smɔl snek we gɛt kabɔhaydrɛt (wan banana ɔ 2 biskit) bifo yu bigin fɔ du ɛksɛsayz. Ɔltɛm, kɛr glukɔs tablɛt ɔ sɔntin we swit wit yu.
Wetin mek pipul dɛn we gɛt dayabitis nyuropathy fɔ tek tɛm we dɛn de du ɛksɛsayz? ▼ we dɛn kɔl
Dayabitik nyuropathy kin mek yu fut fil pen bikɔs ɔf wund ɔ blista. Dis kin mek yu gɛt infekshɔn ɛn siriɔs prɔblɛm dɛn, so wɛr sɔft sus ɛn tik sɔks we yu de du ɛksɛsayz, ɛn chɛk yu fut ɛvride afta yu dɔn du ɛksɛsayz.
Yu tink se mɔ ɛksesaiz kin mɛn dayabitis kpatakpata? ▼ we dɛn kɔl
Dɛn kin no di tayp 2 dayabitis kwik ɛn manej am wit ɛksɛsayz ɔltɛm ɛn kɔntrol di wet fɔ mek di blɔd shuga lɛvɛl kam bak to nɔmal if yu nɔ tek mɛrɛsin (Dayabetes Remission). Bɔt bikɔs i nɔto sik we pɔsin kin mɛn ɔltogɛda, di shuga na yu blɔd kin go ɔp bak if yu go sidɔm bak.
Aw pipul dɛn we bizi go fɛn tɛm fɔ ɛksesaiz ɛvride? ▼ we dɛn kɔl
If yu nɔ gɛt tɛm fɔ ɛksesaiz fɔ 30 minit wan tɛm, yu kin sheb am to 3 10 minit sɛshɔn dɛn ɛvride. Risach dɔn sho se we pɔsin de du ɛksɛsayz fɔ shɔt tɛm, i kin gɛt di sem bɛnifit.
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