PEOPLE with chronic and non-communicable diseases must be more aware of their health and wellbeing while making the most of the flexibility to access and establish healthier lifestyle habits - including good food, facilities, and healthcare.
Those living with diabetes for example, are required to be mindful of their condition when socialising outside. They should be careful not to exert themselves or give in to peer and environmental pressure like overeating, joining extensive physical activities or forgetting to eat.
Consultant in primary care and pharmaceutical medicine and a panel doctor on Abbott's Glucerna Lifestyle Change Programme, Dr Manoharan Paranjothy, says people living with diabetes were in better control and made efforts to reflect positive changes in self-care and diabetes management during the lockdown.
The return to office, gatherings or travel means they may now be more occupied with social plans and less attentive to maintaining those good lifestyle habits.
Dr Manoharan believes this phase of transitioning to normalcy after pandemic restrictions should be used to cultivate new habits and lifestyle changes that enable individuals living with diabetes to adjust safely to the new normal.
Here are some ways to start your health journey:
Mindful and Intuitive Eating When Dining Out
Meal planning remains an integral part in diabetes management to help one lead a healthy life and keep blood sugar levels in check. For those who are new to meal planning, it is advisable to start with the plate method, which is widely known as the #SukuSukuSeparuh or Quarter Quarter Half concept, to identify whether a meal is healthy and balanced.
People with diabetes who wish to make more informed decisions in meal planning can also engage certified diabetes educators, dietitians, nutritionists or doctors to create a healthier long-term eating pattern.
Introduce Active Movements or Exercise Routines
Physical activity is known for its many benefits and can help reduce the amount of glucose present in the blood and thus, improve insulin sensitivity throughout the body .
Regardless of one's age and blood sugar status, there's strong scientific evidence that being physically active can help reduce the risk of developing long-term and insulin resistance-related complications, such as cardiovascular disease and stroke. It is also a great way to keep your body in shape and manage your weight.
For a start, introduce 15–20-minute active movements into your everyday life, even if they are not in the form of structured workouts. For example, going on a quick coffee run, gardening, or scheduling a weekly walkabout with friends can help maintain your overall functional strength and mobility.
Subsequently, aim for at least 150 minutes of moderate aerobic exercise a week, in bouts lasting at least 10 minutes or more, with a goal of at least 30 minutes per day.
Otherwise, one could also aim for 75 minutes of vigorous-intensity aerobic exercise per week. Examples of moderate-intensity exercise include brisk walking, dancing, tennis or biking.
Try to form support groups that encourage exercise as part of the daily routine, while considering food and insulin intake to prevent hyper- or hypoglycemia.
Travel Smart and Plan Meals in Advance
While it is exciting to finally dust off your travel bags and passport, it is essential to plan your trips ahead and schedule a visit with a doctor to ensure you are fit for the journey. For travellers planning to visit destinations where medical resources can be scarce, it is highly recommended to prepare extra supplies and a letter from your doctor explaining that you have diabetes.
Avoid leaving your body hungry and eat well before your long-haul flight. Make sure to also pack diabetes-friendly snacks like almonds, cheese or whole grain crackers.
Plan your journey ahead and avoid extreme physical journeys that could throw off your blood sugar level and remember to listen to your body to get enough rest during your journey.
Monitor Blood Glucose Levels at Regular Intervals
Regular blood sugar monitoring is one of the most important routines to help paint a clearer picture of a patient's glucose patterns and identify potential issues. Some people have a higher sense of health awareness and diligently conduct self-monitoring while others tend to be less consistent.
March Into the New Normal with Mindfulness
Malaysia is taking a big stride in helping people transition into the new normal and allow for flexibility that enables us to run our lives and economic activities as before. However, we should continue to practise diligence especially when living with conditions like diabetes and take the necessary steps to plan our lifestyle around effective diabetes management.
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