Education on Diabetes Archives

People living with type 1 diabetes have to take extra precaution before driving. This post will cover what people living with t1d have to do in the UK.

Legal Requirements

Firstly, you have to declare to the DVLA that you have diabetes. This will not stop you from driving, they just need to know about any medical conditions.

People living with diabetes also have to renew their licences more frequently. This is so the DVLA can monitor any diabetic complications, or lack of hypo awareness.

check sugar levels - driving and type 1 diabetes

These are the legal requirements in the UK:

Check your blood sugars no longer than 2 hours before driving (really you should be checking just before)
Check your blood sugars every 2 hours on a long journey
Always carry sugary snacks and slow releasing carbs (snack bar, sandwich, etc)

If you have a hypo while driving

Pull over and stop when it is safe
Remove the keys from the ignition
Get out of the driver’s seat
Check blood sugars and treat the hypo
Do not drive for 45 minutes AFTER you feel better (this allows brain to fully recover so you can drive safely)

Car snack ideas

You also have to have access to hypo snacks in your door pocket. It needs to be a large opened bag so you can reach down easily and eat.

snacks for hypo's - driving and type 1 diabetes

Here are some ideas, I prefer to have dried fruit rather than sweets all the time.

Dried mango
Raisins, cranberries, dates
Fruit pastels
Sweets of choice

Thank you for reading Driving and Type 1 diabetes! I hope this was useful, be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Top tips on alcohol consumption and diabetes control! and Restaurants and Diabetes 101

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Education on Diabetes, Parents

How to tell people you have diabetes

12th November 202219th October 2022 christinasmithdd

Telling people you are living with diabetes can be hard, especially if it’s someone you care about, or you have recently been diagnosed.

Even if it feels difficult, the people around you must know so they can support you. Here are my tips!

Choose a familiar place

tell people you are living with diabetes

Choosing somewhere you feel safe will help you to feel more relaxed during the conversation. This can be at home or your favourite cafe/restaurant.

You can also bring the topic up casually, it doesn’t have to feel serious. I often tell people when we are talking about food or exercise. For example I’ll say ‘I like to exercise because it helps me to control my sugar levels, I have type 1 diabetes’. Then the conversation goes on from there.

Keep it simple

Most people won’t fully understand what living with diabetes means, so you need to use easy language for them to understand.

You can use stuff like:
– ‘My sugar levels can go high and low’
– ‘When they go high I need insulin’
– ‘When they go low I need to eat sugar’

Tell people how to support you

Tell them what you might need. For example, sometimes your sugar levels will influence your food choices or you might need them to go for a walk with you.

I also tell people that I will let them know if i need anything, rather than having people constantly asking if I’m ok. This puts the control in your hands, and stops you feeling overwhelmed.

Be prepared to answer questions

Everyone will have questions, this is vital to their understanding, and in my opinion the best way to raise awareness.

Questions will often be about your diagnosis, what you eat or about taking insulin etc. From my experience most questions are positive, however sometimes people might ask you a questions that comes off as negative. If this happens, reinforce that people living with diabetes can achieve anything, just with a little more preparation.

For more information, check out my post Dealing with annoying questions about diabetes.

*Remember to only have conversations when you are ready, but getting things off your chest is important too. If you are worried someone is going to judge you or treat you differently after, maybe you need to question their importance in your life rather than hiding your diabetes. Please email me if you need anything!

Thank you for reading How to tell people you have diabetes, email me any questions you have. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Tips on teaching children to inject and 10 facts about Type 1 diabetes!

Education on Diabetes, Fitness

Body Image and Type 1 Diabetes

22nd October 202216th October 2022 christinasmithdd

Recent studies are showing that people living with type 1 diabetes are more likely to have body image problems (Click here to read the study if you are interested!).

This post will briefly explain why this might be the case, and how to help yourself feel more body confident!

Factors implicating body image

Insulin injections can cause weight gain, especially when people are first diagnosed. This largely depends on the type of insulin, how much is injected and individuality. It may not cause weight gain for some people, but others may really struggle with this.

Weight can fluctuate very quickly when blood glucose is not controlled. Having to count carbohydrates and calories can contribute towards obsession and restriction. It can cause people living with diabetes to ‘care’ more about the way they look, rather than diabetes management.

Wearing diabetes technology can also draw unwanted attention to the body, all of these factors together can cause some body image problems.

How to feel more body confident

1. Go back to basics – rather than overcomplicating health and cutting things out, focus on eating a balanced diet, staying hydrated and sleeping enough. Focus on one point at a time, for example ‘this week I will start eating 6 portions of fruit and veg everyday’. Slowly making changes makes it more likely you’ll stick to them!

2. Get movement in – Movement is vital for all aspects of health and gives us a sense of accomplishment. Make time to move your body, in whatever way you like!

3. Start a journal – Reflection is a very useful tool. Write down how you feel everyday and think about why you are feeling negatively about your body. Once you find why, you can make changes to support yourself.

4. Watch what you follow on social media – Social media can have such a big impact on mental health. It is vital that you only follow accounts that bring you positivity. Unfollow accounts that make you feel negative about the way you look. – This applies IRL too!

5. Speak to someone you trust – Someone else’s perspective will likely make you feel better and more confident. Problems seem a lot more manageable once we say them out loud!

6. Do more of what makes you feel good – Make time to get your hair cut, go to your favourite coffee shop, whatever it is that instantly makes you feel good. When we put time aside for ourselves we gain a more positive outlook on life.

Thank you for reading Body Image and Type 1 Diabetes! Be sure to subscribe for weekly content and follow me on Instagram!

If you liked this post, be sure to check out Diabulimia 101! and Lumpy skin from insulin injections? Here’s what you need to know!

Education on Diabetes, Top Tips

Restaurants and Diabetes 101

15th October 202215th October 2022 christinasmithdd

Eating in restaurants can be challenging for people living with diabetes, due to unknown ingredients, generous portions and long waiting times can cause problems.

Despite these challenges, it should not stop you from enjoying a meal out! Here is what to consider when eating out to help keep your sugars stable.

Look them up

The first thing I do before eating out is look at the menu to get an idea of the food, and to get excited! 🙂

This way you can prepare earlier in the day if you need to. For example if you know it will be a carb heavy meal, you might decide to stay active and get some cardio in.

The majority of chain restaurants have macros available online which you can use to carb count. Also double check on apps like MyFitnessPal which has macros listed on there.

Of course independent restaurants may not have this information, so you’ll have to wing it or ask them before/when you arrive.

Timing

Knowing when to inject can be difficult when you don’t know the wait time.

I have a few methods which might help!

1.If my sugars are running slightly high, I’ll order something lower carb to start and a higher carb main. I’ll inject 10 minutes (ish) after ordering.

2. If my sugars are normal or running slightly low I’ll order a starter and main with carbs. Again I’ll inject around 10 minutes after ordering, but I will also order a drink with sugar and/or some bread to keep me going.

Ask the waiter what the wait time will roughly be so you can prepare and enjoy your food!

Different Ingredients

Restaurants often use more flour and sugar in recipes and sauces, so this means more insulin may be needed than usual.

Sometimes it is worth injecting a few extra units to account for this, and if you start to go low, you can always eat/drink more! Make sure you test regularly during the meal!

Asian dishes and tomato sauces often contain a lot of sugar – so bear this in mind!

Final tips

I really like to go for a slow walk after eating. This can help with digestion, keep your levels stable and it is sociable!

Always remember to account for alcohol in your insulin (if it is sugary), and if you are drinking a lot, eat carbs with it to prevent a hypo!

Enjoy yourself… If you are running slightly high (not so much that you feel bad), inject a correction dose and forget about it. You deserve to have a nice meal out every now and then.

Thank you for reading Restaurants and Diabetes, I hope this was useful! Be sure to subscribe!

If you liked this post, be sure to check out 5 ways to handle high carb meals and Been diagnosed with type 2 diabetes? Here’s what to do!

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Education on Diabetes

Diabetes Charities to Support

1st October 202227th September 2022 christinasmithdd

Supporting diabetes charities is super important to raise awareness, increase access to medication and to fund research.

Here are some charities you can support through fundraising, volunteering and sharing on your social media.

Beyond type 1

Beyond type 1 is a fantastic charity cofounded by Nick Jonas. Their focus is on raising awareness and advocating for all people living with diabetes to have access to medical care.

Beyond Type 1 also offer scholarships specifically for young people living with T1D. The cost of living with T1D is extortionate, so this scheme covers the cost of their education.

You can support this charity by donating, following them on Instagram and sharing your story with them!

Juvenile Diabetes Research Foundation (JDRF)

JDRF is a large charity supporting type 1 diabetes, their mission is to eventually find a cure for T1D!

They are run events to fundraise and to create a supportive community for young people living with T1D. JDRF also have a subscription where you get a magazine 3 times a year which gives you important updates!

Get involved by taking part in a fundraiser, volunteering, or apply to work with them!

Diabetes Research & Wellness Foundation

Diabetes Research & Wellness Foundation are a smaller charity but do some very important work for the diabetic community.

They fund research specifically into islet cell transplants which is looking extremely promising in becoming a future treatment and possible cure for type 1 diabetes.

They also fund research into managing diabetes during pregnancy, and they give young researchers career opportunities.

Support them by donating!

Diabetes UK

Diabetes UK is a large charity which supports all types of diabetes. They give people living with diabetes the opportunity to take part in studies to aid research.

The website is very educational and covers many areas within diabetes management, so it might be useful to get to know the Diabetes UK website!

Lots of celebrities support Diabetes UK, including Muhammad Ali, Alexandra Burke, Amelia Lily and Mel C!

You can get involved by donating online, taking part in fundraisers/research and campaigning for rights in diabetes care.

Thank you for reading Diabetes Charities to Support! Make sure you check them out and please do what you can! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to ace your diabetic review! and my Thai-style Chicken Meatballs!

Diet, Education on Diabetes

4 Nutrients for Insulin Sensitivity

24th September 202224th September 2022 christinasmithdd

Here are 4 nutrients that promote insulin sensitivity and blood glucose balance.

Having good insulin sensitivity means glucose can move around the body and be used more efficiently. This reduces your risk of getting type 2 diabetes, and supports your overall health.

* These nutrients ARE NOT ‘cures’ of diabetes, they can be useful in managing glucose levels.

1. Cinnamon

Cinnamon mimics insulin, meaning receptors are more sensitive and glucose can move into cells easily. This helps to prevent hyperglycaemia as less glucose remains in the bloodstream.

It is really easy to get in your diet, sprinkle some cinnamon powder in your porridge, coffee or on toast. Also use either powder or sticks in your recipes. Cinnamon is delicious in asian dishes, jerk chicken and chilli-con carnie!

2. Chromium

Chromium is a mineral linked to glucose homeostasis in the body. It increases the activity of the enzyme tyrosine-kinase which increases the uptake of glucose into cells.

Broccoli, brazil nuts, apples, potatoes and lean meats are all very high in chromium!

3. Berberine

Berberine is a phytochemical present in many plants. It has been shown to increase insulin sensitivity through receptor activity, as well as regulating the amount of insulin secreted from the pancreas (in non-type 1 diabetics).

Herbs that contain berberine include barberry, goldenseal, Oregon grape and turmeric.

4. Omega-3 fatty acids

Omega-3 fatty acids have been seen to amplify insulin sensitivity. This may be due to its structural role in cell membranes and insulin receptors. Omega-3 is also vital for brain and eye health, as well as reducing inflammation.

Have 3-4 portions of oily fish per week (salmon, mackerel, anchovies, sardines and herring). Vegetarian sources include 1 tablespoon of chia seeds, flaxseeds and walnuts.

Thank you for reading 4 Nutrients for Insulin Sensitivity! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Insulin Resistance and Inflammation and 5 ways to reduce your risk of getting Type 2 diabetes

Education on Diabetes

The Menstrual Cycle and diabetes

17th September 202214th September 2022 christinasmithdd

The menstrual cycle can make sugar levels harder to control. Keep reading to find out why, and my tips for diabetes control.

How does the menstrual cycle impact blood sugars

The majority of girls living with type 1 diabetes will notice that their blood sugars rise around 7-5 days before their period starts.

This is due to a rise in the hormone progesterone. Progesterone builds the lining of the uterus before it shed during the menses.

Progesterone increases blood glucose because it reduces insulin signalling (causing some insulin resistance), as well as increasing glucose release from the liver.

Blood sugars usually return back to normal within the first couple days of bleeding, due to the rise in oestrogen.

This is what happens to the majority of women, but some may find that their blood sugars are lower, or not impacted at all (this is quite rare).

How to support blood sugar balance during this phase

There are quite a few ways to support blood sugar balance during this time. We want to focus on promoting insulin sensitivity.

The first thing I recommend is to track your menstrual cycle. Take note of your cycle length (bleeding around every 28 days). Write a reminder in your diary a week to five days before so you expect to see your levels rise.

Now you will know why your blood sugars are being more difficult to control and you can implement some changes.

1.Adjust your insulin dose. – Look at your doses and slowly increase them if necessary. You’ll need to trial and error how much insulin you need, and whether increasing your basal or bolus works better for you.

*For example, a week before I’m expecting my period, I’ll increase all of my rapid doses by around 1-2 units. I have tried increasing my basal over a few days, but I find it sends me into a hypo. You have to juggle doses around, and stick to what works for you!

2. Watch your carbohydrate intake – Make sure you are paying extra attention to what type of carbs and how many carbs you are eating. Carb counting can come in very handy!

*For example, I notice if I eat more than 40-50g of carbs in one go, my sugars can get very stubborn. I also try to stick to complex carbs to avoid rapid blood sugar spikes.

3. Try to reduce stress levels – If we are stressed, the body will secret more cortisol, which can also cause blood glucose to rise. So prioritise time to rest and relax!

4. Walk! – Gentle forms of cardio will really help to promote insulin sensitivity. Go for a walk after your main meal in the evening. Walking outdoors also helps us to unwind and relax after a busy day.

Irregular periods

If you have irregular periods it can be much harder to keep track of your sugar levels.

My best advice is to note down every time you have a period, and contact your doctor so they can help and advise you.

Thank you for reading The Menstrual Cycle and diabetes. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Top tips on alcohol consumption and diabetes control! and Metabolic syndrome 101!

Diet, Education on Diabetes

The Keto Diet and Type 2 diabetes

3rd September 20222nd September 2022 christinasmithdd

The keto diet can help the management of type 2 diabetes. Make sure you have read The Keto Diet 101 before reading the rest of this post!

How eating keto can impact blood glucose

Quite a lot of people living with type 2 are overweight, so eating a high fat diet might seem confusing and unhelpful.

The reason the keto diet can be useful in type 2 is because it causes our body to use our fat stores for energy, rather than glucose.

Eating high fat and reducing carbohydrate intake can help to promote weight loss and regulate blood sugar levels. It is important to distinguish between the types of fat you should be consuming if following the keto diet. Avoid having a diet high in red meat and processed/packaged foods. These foods contain high levels of saturated fat, which we do not want too much of.

Instead, prioritise eating extra virgin olive oil, avocado, nut butters, nuts and seeds and hummus for example.

Things to consider

Eating keto also promotes gluconeogenesis (when the body makes glucose from other sources), and can cause an increase in cortisol in some people. In other words, gluconeogenesis and high cortisol can also cause blood sugar levels to spike.

For this reason, eating keto can make little difference to sugar levels and can leave some people feeling fatigued. While the keto diet can be helpful for some, it is not a ‘cure all’ (no diet is!).

There are other diets that can help to drastically lower blood glucose in type 2 diabetes. This can include increasing high quality fats and proteins, and swapping to lower GI carbohydrates. (I.e. reducing carb intake, but not as drastically as when eating keto).

Trial and error is the best way to figure out what dietary model suits you best. Some people living with type 2 love the keto diet and reap the benefits. So giving it a go may be worth it.

If you have been diagnosed with pre-diabetes or type 2 diabetes, changing your diet is vital for your health and the management of your blood glucose levels. So chat to your doctor and see a nutritionist if you can. This is the best way to figure out which diet is best for you, and it is a decision you need to make.

Thank you so much for reading The Keto Diet and Type 2 diabetes! I hope you found this useful and it answered some of your questions! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Gluten – what is the big deal? and How to remove gluten from your diet

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Diet, Education on Diabetes

The Keto Diet 101

27th August 202225th August 2022 christinasmithdd

The Keto Diet is very popular at the moment, with people trying it for quick weight loss or the management of different diseases.

There is lots to know about this diet so I am writing multiple posts to provide you with everything you need to know!

What is the Keto Diet

The Keto Diet is when fat is the main food group consumed. Roughly 75% of calories consumed are from fat, 20% from protein, and only 5% from carbohydrates.

After a few days of eating keto, our body enters a state called ketosis. Ketosis is when our body is using fat as our main energy source, rather than carbohydrates. We begin to use ketones rather than glucose at a cellular level.

Our body also increases gluconeogeneis, which is when glucose is created from other sources (such as fat and protein).

Most people experience some symptoms for the first few days of eating keto. This can include fatigue, brain fog, cravings and GI symptoms. This is important to know if try eating keto.

Potential benefits

Weight loss – eating keto can cause rapid weight loss. This is because we carry less water when we consume less carbohydrates. Furthermore, the body starts to use up our fat stores for energy.
Increasing brain function – The brain can use ketones more efficiently which can decrease brain fog, fatigue and increase concentration for some people.
Management of some diseases – Research has shown the keto diet can help to manage childhood epilepsy and type 2 diabetes (more to come on this on another post). Some research has also demonstrated benefits in some cancers, but more research is needed for us to know for sure.

Potential cons

Nutritional deficiencies – Removing carbohydrates for a long time can result in B vitamin and fibre deficiency. This can cause problems such as fatigue, brain fog, constipation, some skin conditions and many more.
Increasing ‘bad’ cholesterol – Some people turn to consuming more red meat and processed foods. These foods can increase our LDL cholesterol, potentially increasing the risk of atherosclerosis and heart disease.
Impacting kidney function, bone density and potentially increasing the risk of some cancers – This is also linked to food choices when eating keto. Eating a lot of processed foods and meats can be very detrimental to our health.
It’s hard to follow – It obviously takes a lot of will power to consistently eat keto. It can also limit socialising as most restaurants do not cater for the keto diet.
It’s not for everyone – There are people who swear by it, but not everyone feels the benefits of keto! No diet is a miracle cure for everyone, always remember that.

Before making any drastic decisions about your diet, always talk to a nutritionist and/or doctor. They will help you to weigh the pros and cons, and to ultimately make the best decision for your health.

Thank you for reading my Keto Diet 101, keep an eye out for more posts about this topic! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabulimia 101! and Insulin Resistance and Inflammation

a woman holding an insulin injection pen

Education on Diabetes, Top Tips

Insulin Resistance and Inflammation

20th August 202219th August 2022 christinasmithdd

What is insulin resistance

Insulin resistance is when cells across the body do not respond well to insulin. This means glucose remains in the bloodstream rather than moving into cells.

This can lead to elevated blood glucose, potentially resulting in pre-diabetes or type 2 diabetes.

Vicious cycle

high blood pressure - insulin resistance

When we start to develop insulin resistance, the body starts to produce more inflammatory cytokines. Cytokines then amplify insulin resistance, showing a vicious cycle between the two.

Other markers of inflammation are often implicated in type 2 diabetes. This includes having high blood pressure, atherosclerosis, heart disease, kidney disease, neuropathy and retinopathy.

Simple ways to boost insulin sensitivity and decrease inflammation

1.Remove refined and processed sugars – The best place to start is to remove/decrease foods that cause blood sugars to spike rapidly. Processed sugars can also contribute towards increased cytokines, so be sure to stick to natural sugars.

2. Eat 8 portions of the rainbow everyday – The body needs a lot of antioxidants to overcome insulin resistance, and to prevent any damage to the body. So try to eat 8 handfuls of fresh fruit and veg everyday. Also try herbal teas (green tea is great). They are generally very high in antioxidants.

3. Get moving – Having a sedentary lifestyle is linked to the onset of insulin resistance, so be sure to get some movement in everyday. A great habit to get into is to walk after your evening meal. The exercise helps to increase insulin sensitivity, preventing a big glucose spike.

4. Eat fermented foods – A link has been found between insulin resistance and having less ‘good’ bacteria in the gut. Try and eat one fermented food everyday, such as greek yogurt, kimchi, sauerkraut, kefir or kombucha. This will help to decrease inflammation and will aid healthy digestion.

5. Rest up – having a stable sleep pattern is vital for overall health and helping the body to heal. So try and get 8-10 hours of sleep and stick to your schedule for the majority!

Thank you for reading Insulin Resistance and Inflammation. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Oxidative Stress 101 and 5 ways to reduce your risk of getting Type 2 diabetes