Type 1 diabetes Archives - Defying Diabetes

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

Recipes

Orange & Mustard Chicken Pasta

19th November 202222nd October 2022 christinasmithdd

Here is my delicious Orange & Mustard Chicken Pasta, this dish is so fresh and perfect for this time of year! This is also super easy to make, so it will become a staple recipe for you!

Serves 2

Macros:

Calories: 742
Carbohydrates: 88g
of which sugars: 16g
Fibre: 5.5g
Protein: 56g
Fat: 17g

Ingredients:

Juice of 2 oranges
2 tablespoons mustard
1 tbsp olive oil
2 chicken breast
1 tablespoon soy sauce
1 tsp Paprika
1 tsp Oregano
200ml chicken stock
30g flaked almonds
150g dried fusilli pasta
125g broccoli
1 large white onion
2 cloves garlic
3 handfuls of rocket
Salt and black pepper

Method:

1. Chop the broccoli, onion and garlic.

2. Next, cube the chicken into a large saucepan and brown with 1 tbsp olive oil. Once the chicken is browned, add the broccoli, onion, garlic and season with paprika, oregano, salt and pepper. Fry this off for around 5 minutes.

3. Now add the stock, soy sauce, orange juice, mustard and let this simmer for around 10 minutes. Cook the pasta while this is simmering.

reducing stock - orange & mustard chicken pasta

4. Once the pasta is cooked and the stock has reduced by half, stir the pasta and almonds into the chicken. Let this combine for a minute or two.

5. Once it is combined, serve up the pasta. Garnish with fresh rocket and grate some fresh orange zest over the top.

6. Next, enjoy! 🙂

Thank you for reading my Orange & Mustard Chicken Pasta! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Jamie Oliver’s Jerk Chicken Recipe and Butternut Squash soup recipe!

faceless couple with cups of coffee and roses in cafeteria

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!

Top Tips

How to Stop CGM’s from falling off

5th November 202216th October 2022 christinasmithdd

Diabetic sensors falling off can be super annoying. It can make supplies run out quickly, increase the burden of living with type 1 and can cost a lot!

Here are my top tips for making sure they stay on until they expire!

1. Keep the skin clear

keep area dry to prevent CGM falling off

Before applying your sensor, make sure the area is clean and dry. Do not use any creams, lotions or fake tan before.

Also be aware of getting it wet or exercising right before or after applying the sensor. It can cause the glue to not stick down. I would advise waiting 1 hour before/after applying so the glue can set.

2. Sensor Placement

Learning where to place your sensor will come with experience. When I first started using the FreeStyle Libre I would put it on the side of my arm. I quickly learnt this is a prime spot for it to catch on a door frame. Now I place it further around the back to prevent this from happening.

Placement depends on the type of CGM/FGM you are using, so have an experiment and see what works best for you.

3. Wear extra support when needed

When you are doing activities that makes a sensor falling off more likely you can put another layer over the sensor. This may swimming or going to the beach etc.

Some people like to use big stickers that cover the whole sensor and upper arm, medical tape can also work well.

I personally like to carry a libre band with me so I can put this on quickly and take it off easily (what I’m wearing in the picture to the right – click here to view on Amazon).

4. Get someone else to apply your suncream

Sun cream can get under sensors very easily, so ask someone else to apply it to the area if possible. This will also ensure the skin is fully covered, preventing sunburns.

5. Be careful in the heat

Intense heat can cause the glue to melt which makes the sensor tug away from the skin. If this happens, move somewhere cool if you can and hold the sensor down until the glue sets and re-sticks.

This happens very quickly in saunas and steam rooms, if you use these keep an eye on your sensor and don’t stay longer than 15 minutes.

*Remember most sensor companies will replace faulty sensors. Contact them to see if you are entitled to a replacement.

Thank you for reading How to stop CGM’s from Falling off, I hope this was useful! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out Diabetes technology 101! and HbA1c vs time in range

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!

Recipes

Slow-cooked Beef Adobo

8th October 20228th October 2022 christinasmithdd

Here is my delicious slow-cooked beef adobo recipe! This is so easy and convenient to make, it will become a go-to recipe for the winter!

Serve with either rice or noodles.

*You can also make this in a slow-cooker, put in all the ingredients and leave it on low heat for at least 8 hours. Using slow-cookers is also great at saving electricity and money!

Serves 5

Macros: (no sides included)

Calories: 404
Carbohydrates: 16g
of which sugars: 7.5g
Fibre: 1g
Protein: 20g
Fat: 37g

Ingredients:

500g cubed beef (organic if possible)
1 tbsp extra virgin olive oil
400ml coconut milk
75ml rice vinegar
125ml soy sauce
Juice of 1 lime
1 tbsp light brown sugar
2 star anise
3 bay leaves
4 cloves of garlic
1 large white onion
1 small red chilli
Small bunch coriander
Black pepper

Method:

1.Heat the olive oil in a large pan and add the cubed beef, onion, garlic and chilli. Lightly fry until the beef is browned.

2. Next, add the rest of the ingredients with a generous crack of black pepper and bring to the boil.

3. Now reduce to a low heat, cover it with a lid, and allow this to cook for around 2 hours. Stir every 30 minutes if possible.

4. After 2 hours, check the consistency of the sauce. If it is really runny, increase the heat again to reduce it.

5. Once you are happy with the consistency, serve it up with your choice of side (I usually go for rice!). Top with fresh coriander.

6. Next, enjoy! 🙂

Thank you for reading my Slow-Cooked Beef Adobo recipe! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Butternut Squash soup recipe! and my Delicious recipes for curry night!

a person holding a cardboard with inscription

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!