Zunthlum i nei em? Tichuan stress hi ngaihtuah chiang rawh!

Stress, a nih loh leh kan sawi zawng zawng ‘stress’ hi kan nunah pumpelh theih loh thil a lo ni ta a ni. Nitin thil sangkhat kan buaipui a, chu chu hnathawh harsatna te, chhungkaw harsatna te, sum leh pai lama harsatna te hi a ni. Mahse, zunthlum vei i nih chuan, he stress hian i mood a nghawng mai bakah, i thisen sugar level pawh direct-in a nghawng tih i hria em? Vawiin hian he zunthlum leh stress inzawmna thuk tak hi han sawi ila.

Stress hian zunthlum a thlen thei tak tak em?

A awlsam zawngin, a ni. Thiltihtheihna engemaw zat a nei. Stress hi i hriat mai mai a ni lo. Kan taksa hormone system tibuaitu thil a ni. Taksa emaw rilru lama harsatna nasa lutuk kan tawn hian kan taksain insulin (insulin resistance) a dawn dan a tlahniam a, thisen sugar level a sang chho bawk. A châng chuan zunthlum vei ngai loteah pawh taksa lama harsatna nasa lutuk a awm chuan, operation lian tak hnuah pawh, thisen sugar level chu rei lo têah a pung tih kan hmu ṭhin.

Hetiang kalphung hi hetiang hian a thleng thin:

Hei hi emergency-ah chuan a pawimawh hle. Mahse, i stress a chhunzawm zel chuan i cortisol level chu a sang reng ang. Hun a kal zel a, hei hian insulin resistance a thlen thei a, chu chuan Type 2 Diabetes vei theihna a tipung a ni. Zunthlum i vei tawh a nih chuan thunun a harsa lehzual ang.

I stress leh i sugar level inzawmna a awm em tih i zawt ang u.

Stress hian thisen sugar a tisang a, mahse engzat nge a tihpun? Mi tin leh dinhmun a zirin a inang lo. A chiang taka hriat theih dan tha ber chu i stress level leh thisen sugar level te hriat reng hi a ni.

Rilru emaw taksa emawa stress i neih apiangin hetiang hian tlem tal chhinchhiah thin ang che:

• Stress level: Rate 1 atanga 10 (1 = stress awm lo, 10 = stress tuar theih loh).
• Blood sugar level: Chutih lai chuan i glucose meter hmangin i thisen sugar level teh la, ziak rawh.
• Thil thleng: Chutih laia thil thleng (e.g., i boss nena inhnialna, emergency trip-a kal a ngai) chungchang tawi te tein ziak rawh.

Ni engemaw zat chutianga i tih hnuah chuan pattern i hmu tan ang. I stress laiin i sugar level a san chuan i hrethiam thei ang. CGM (Continuous Glucose Monitor) i hman chuan heng sugar level inthlak danglam nghal mai te hi i man thei bawk.

I chungah ngilnei rawh, damdawi ang mai a ni.

Tihsual kan nei vek a. Diabetes nena kan nun hian i ei leh in i thunun theih loh emaw, exercise i tih theih loh emaw hun a awm. Chutiang hun chu nangmah leh nangmah mawhpuh suh. Inngaidam la, ngilnei rawh. Hei hi ‘mahni inkhawngaihna’ an ti.

Zirna hrang hrangah chuan mahni chunga ngilneihna chuan lungkhamna te, lungkhamna te, leh lungngaihna te a tiziaawm thei tih a tarlang. Tin, a...

• Nunnaah lungawina a awm a.
• Thisen sugar level hi a control tha zawk.
• Diabetes hi enkawl a awlsam ta hle.
• I A1c level pawh hrisel level-a dah turin a pui bawk.

Exercise hi stress tihziaawmna tha tak a ni.

Exercise hi insulin shot ang mai a ni. Insulin resistance i neih pawhin i taksa ruh chhunga glucose lakluhna a tichak a ni. Hei hian a pianphungah thisen sugar level a tihniam a ni.

Chu mai pawh ni lovin, exercise dik tak tih hmangin:

• Taksa chhunga inflammation leh cortisol level te hi control theih a ni.
• I mood leh ngaihtuahna thiamna a lo tha chho zel ang.
• Stress, lungkhamna, leh depression ang chi symptoms te chu a reh thei.
• A taksa rihna hrisel tak vawng reng turin a pui.
• Heart rate leh thisen sang a tlahniam.

Ni khatah minute 30 tal, kar khat chhunga ni tam zawk, kea kal emaw, cycle khalh emaw ang chi thil tih tum ang che. Kar khatah ni hnih emaw ni thum emaw chhunga taksa ruh tichaktu exercise te pawh dah tel bawk ang che.

Nitin rilru hahdamna tih dan ṭhenkhat kan enchhin tur em ni?

Hetiang thil awlsam tak takte hian ni khat chhunga stress lo awm thin chu a tihziaawm thei a ni.

• Thâwk thûk: Chair-ah ṭhu la, mit khap rawh. I hnar hmangin zawi zawiin thawk thûk takin la rawh. Second engemaw zat i thawk kha vawng tlat la, chutah chuan i hmui hmangin zawi zawiin thawk chhuak rawh. I taksa chu a hahdam ang maiin han mitthla teh, balloon-a thawk chhuah ang maiin. I rilru a reh hma loh chuan hetiang hian vawi tam tak ti rawh.
• Muscle Relaxation: I mit khap la, hmun nuam takah awm rawh. I ke ruh atanga tan la, i taksa peng tin (second 5 vel) tense la, chutah chuan chawlh hahdam vek rawh. Hei hi i ke, i ke, i pum, i kut, i kawr leh i hmai thlengin ti rawh.
• Yoga: Yoga hi taksa leh rilru thlunzawmtu exercise a ni. Yoga pose awlsam tak tak tlemte practice rawh. Tunah chuan hengte hi online hmangin i zir thei tawh ang. Ni khatah minute 5-10 chauh pawh a tawk.

Nangmah chauha i tih theih loh chuan tanpuina dil hi hlau ngai suh.

‘Diabetes distress’ hi zunthlum vei te rilru lam dinhmun tlanglawn tak a ni. Natna avanga hahna, lungngaihna leh boremna rilru put hmang a kawk a ni. Hetiang hian i awm a nih chuan nangmah chauh i ni lo tih hre reng ang che.

Ṭanpuina i hmuh theihna hmun ṭhenkhat chu hetiang hi a ni:

• I doctor emaw, zunthlum zirtirtu emaw: I rilru put hmang chungchang chu tlang takin sawipui rawh. I tana tha tur solution zawng turin an pui thei che a ni.
• Mental Health Professional : CBT (Cognitive Behavioral Therapy) ang chi enkawlna hian i ngaihtuahna tha lo chu a thlak danglam thei a, stress control dan tur a zir thei bawk.
• Support Group hrang hrangte:Nangmah ang zunthlum vei midangte nena inbiakna neih hian hahdamna nasa tak a thlen thei a ni.

Rilru hriselna lama tanpuina dil hi chak lohna a ni lo, chakna a ni tih hre reng ang che.