Mengenal Kondisi Prediabetes dan Cara Mengatasinya

Mengenal Kondisi Prediabetes dan Cara Mengatasinya

Daftar Isi

Bagikan :


Istilah prediabetes mungkin terdengar asing dibanding istilah penyakit diabetes. Padahal baik prediabetes dan diabetes perlu dikendalikan dengan baik. Apa sebenarnya prediabetes dan bagaimana mengatasinya?

 

Apa itu prediabetes?

Pradiabetes atau prediabetes adalah kondisi dimana seseorang mengalami peningkatan kadar gula dalam darah namun belum cukup tinggi untuk dianggap sebagai diabetes. Mengalami prediabetes tidak selalu berarti bahwa Anda pasti akan mengalami diabetes. Namun jika kadar gula darah tidak ditangani dengan baik, kondisi ini dapat berkembang menjadi diabetes tipe 2.

Menurut anjuran Kementerian Kesehatan, seseorang disebut memiliki kadar gula darah normal jika memiliki kadar gula darah sewaktu (GDS) atau tanpa puasa kurang dari 200 mg/dl dan kadar gula puasa (GDP) berada di kisaran kurang dari 126 md/dL. Orang yang memiliki kadar gula darah puasa di antara 100-125 mg/dL dikatakan sudah memasuki kategori prediabetes.

 

Penanganan prediabetes

Kondisi prediabetes tidak memiliki gejala yang khas, sehingga banyak orang tidak menyadari bahwa ia memiliki kadara gula darah yang tinggi. Pradiabetes sering baru terdeteksi ketika seseorang melakukan tes kadar gula darah. Namun pada beberapa orang termasuk prediabetes mengalami gejala seperti lebih sering buang air kecil, lebih cepat haus dan penglihatan buram.

Beberapa orang yang berisiko mengalami prediabetes di antaranya orang yang kelebihan berat badan, jarang bergerak dan berolahraga, memiliki tekanan darah tinggi, kolesterol tinggi dan memiliki keluarga dengan riwayat diabetes tipe 2.

 

Jika Anda mengalami gejala tersebut dan memiliki kadar gula darah di kategori prediabetes, maka sebaiknya mulai memperbaiki gaya hidup sehat untuk mengontrol gula darah. Dilansir dari Healthline, ini beberapa cara yang bisa Anda lakukan untuk menangani prediabetes.

1. Turunkan berat badan

Bagi Anda yang memiliki berat badan di atas angka normal, mulailah untuk mencoba menurunkan berat badan secara perlahan. Tak perlu mematok target penurunan berat badan yang signifikan, Anda cukup menurunkan berat badan sekitar 7% dari berat badan Anda untuk mengurangi risiko diabetes.

2. Makan makanan sehat

Salah satu cara menurunkan berat badan adalah dengan mengonsumsi makanan sehat. Untuk menjaga kadar gula darah, Anda perlu mengonsumsi makanan karbohidrat kompleks seperti kacang-kacangan, biji-bijan dan sayuran. Selain itu, Anda juga disarankan untuk mengurangi konsumsi gula dan makanan-makanan manis.

3. Olahraga

Berolahraga minimal 30 menit per hari dapat membantu Anda membakar kalori yang baik untuk kesehatan jantung. Beberapa pilihan olahraga yang bisa Anda lakukan di antaranya jalan pagi, berenang, aerobik, angkat beban dan latihan kebugaran.

4. Istirahat yang cukup

Istirahat yang cukup dapat membantu menjaga kadar gula darah. Orang yang kurang tidur lebih berisiko mengalami kenaikan kadar gula darah dibanding dengan orang yang tidur cukup 7-8 jam per hari. Untuk meningkatkan kualitas tidur, hindari minuman beralkohol dan minuman yang mengandung kafein sebelum tidur.

5. Berhenti merokok

Sebuah penelitian menyebutkan bahwa perokok memiliki risiko 30-40% lebih tinggi untuk terkena diabetes. Untuk itu, jika Anda ingin terhindar dari penyakit diabetes, cobalah untuk mencoba berhenti merokok.

Diabetes yang tidak terkontrol dapat memicu peradangan dan gangguan pada organ tubuh lainnya. Apabila Anda memiliki kesempatan untuk menghindarinya, maka sebaiknya lakukan berbagai upaya untuk menjaga kadar gula darah Anda tetap normal.

 

Writer: Ratih

Edited by: dr. Anita Larasati Priyono

Last updated: 8-July-2021

 

Sumber:

  1. Zand A, Ibrahim K, Patham B. Prediabetes: Why Should We Care? Methodist Debakey Cardiovasc J. 2018 Oct-Dec;14(4):289-297. doi: 10.14797/mdcj-14-4-289. PMID: 30788015; PMCID: PMC6369626.
  2. Dansinger M. Prediabetes. WebMD. https://www.webmd.com/diabetes/what-is-prediabetes.
  3. Kementerian Kesehatan Republik Indonesia. Penyakit Diabetes Melitus. http://www.p2ptm.kemkes.go.id/informasi-p2ptm/penyakit-diabetes-melitus 
  4. Perkumpulan Endokrinologi Indonesia. Pedoman Pengelolaan dan Pencegahan Diabetes Melitus tipe 2 Dewasa di Indonesia. 2019.
  5. Higuera V. Basina M. What Is Prediabetes?. Healthline. https://www.healthline.com/health/type-2-diabetes/what-is-prediabetes
  6. Braga T, Kraemer-Aguiar LG, Docherty NG, Le Roux CW. Treating prediabetes: why and how should we do it? Minerva Med. 2019 Feb;110(1):52-61. doi: 10.23736/S0026-4806.18.05897-4. Epub 2018 Oct 29. PMID: 30371047.
  7. Cervoni B. Lee DE. What Is Prediabetes? Verywell Health. 2021. https://www.verywellhealth.com/pre-diabetes-4014095 
Tags : diabetes prediabetes

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