Diet / Inflammation / Nutrition / Physical Wellbeing

Nutrition Update

My Next Steps on Healing Through Nutrition

The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

Summary: Over the years, the author has transformed her diet after discovering intolerances to dairy and gluten, which affected her mood. With a dietitian’s help, she focused on regular meals, balanced proportions, and healthy fats to manage weight and stabilise blood sugars. Now, addressing shoulder pain, the author has adopted a stricter anti-inflammatory diet for two weeks, cutting out sugar, most fruits, certain cooking methods, red meat, and dairy.

A lot has happened in terms of my nutrition over the last couple  of years.  I thought I would take some time to go through what has happened and where I am now with food.

Challenges with Gluten and Dairy

Back in 2021, I was struggling with mood issues.  I had bouts of anger.  I had bouts of sadness.  I had got to the point of assuming that it was all just who I was, that my personality was a little emotionally unstable and that it was something that I had to put up with.  That is not the case at all.  Last year, I found out that I have issues with dairy and with gluten.  Dairy makes me angry, gluten makes me sad.  I believe these mood challenges reflected the underlying state of my gut health.  70% of the neurotransmitters (the chemicals responsible for your mood, amongst other things) are made in your gut.  So, if you gut is unhealthy or struggling, then your mood might be too.  So, over a period of time, I reduced and then eliminated gluten and dairy from my diet.

Working With A Dietician

Then, I started working with a dietician.  I am overweight and, whilst I like the shape of my body as it is, I understand that the more fat reserves I possess, the higher my insulin needs are due to the insulin resistance the fat promotes.  Therefore, I worked with a dietician with a view to releasing excess weight.  We worked together for eight months.  During that time, I overhauled my food.  Some of the changes I made were:

  • I wasn't completely reliable at eating breakfast, lunch and dinner each day. I changed that. I now eat regularly to nourish my body for the demands of my life.

  • My blood sugars were raising and then lowering quite substantially with every meal. We talked about insulin timing (I now aim to inject 20 minutes before each meal as this is the timing that works for me). We also looked at the order in which I eat the food on my plate. My dietician advised me to eat the vegetables first, then the protein, then the carbohydrates. This produces a much flatter curve to the meal.

  • My dietician and I talked about the components of the meal. Each meal needs to be made up of a half a plate of vegetables or salad, then a quarter is protein and a quarter is a healthy carbohydrate. For now, visually measuring this is enough.

  • We discussed the importance of having healthy sources of fat in my diet. Fat is important for a multitude of reasons. These include being necessary for brain health, keeping blood pressure healthy, enabling you to absorb nutrients, and supporting cell growth. Also, fat keeps you satisfied and satiated. So adding some olive oil to your salad, or eating some avocado with breakfast, is much more likely to keep you away from the snack jar.

  • We talked about meal timing. We worked out that, for me, with my timetable and my nutritional needs, breakfast at 7-8am, lunch at 12pm, a mid-afternoon snack at 3-4pm and dinner at 6-7pm worked for me. (Please note: snacks are still a challenge. It brings me back to the forced snacks of my childhood that I had to eat whether I wanted it or not, just to stabilise blood sugars).

The Arrival Of Shoulder Pain

I incorporated these changes into my life as much as I could and felt a lot better for it.  However, then my shoulder pain arrived.  This has asked me to raise the bar on my nutrition.  I am now striving to reduce inflammation in my whole body, which will be contributing to the inflammation in my shoulder.  So, for two weeks, I am following a pretty strict regime.  At the moment, I am not eating:

1. No sweets, chocolate or processed sugar.

2. No fruit, except for blueberries.

3. Vegetables can only be grilled or sautéed (not boiled or steamed)

4. No red meat, no seafood and no dairy.  Only chicken and white fish.

5. Gluten-free bread (but it has to be toasted).

6. No foods or drinks that are too warm or too cold.

I have to admit that it isn’t exactly the most exciting way to eat but, with the pain I have in my shoulder, I’m willing to try most things!  After these two weeks, we will assess how my shoulder is doing and revisit my nutrition then.

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    Picture of Natalie Leader
    Natalie Leader

    Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

    The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
    Recent Comments:
    1 Comment
    January 15, 2024
    Read more about the article Nutrition Update
    Diet / Emotional Wellbeing / Increasing Positive Emotions / Inflammation / Mind-Body Medicine / Nutrition / Physical Wellbeing / Removal of Toxins / Taking Control of My Health

    Gluten Sensitivity

    Its Impact On Health And Healing

    The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

    healing curing type 1 diabetes naturally
    Summary: The author, navigating a journey of healing, now confronts gluten sensitivity alongside her prior dairy intolerance. Gluten, prevalent in wheat-based foods, triggers mood symptoms. Eliminating gluten has markedly enhanced the author’s insulin sensitivity and overall wellbeing, highlighting its profound impact on managing Type 1 Diabetes and promoting health.

    The next step on my healing journey has become about food again.  Having identified my problem with dairy two years ago, I have now discovered that gluten is also a problem for me.

    What Is Gluten?

    Gluten is a protein (a long-chain amino acid) that is found in cereals like wheat, rye and barley.  These cereals are found in a wide range of processed foods today, including bread, rolls, croissants, pasta, breakfast cereals and beer.  Because gluten is a core component of flour, it is also commonly added to soups, sauces and salad dressings, as well as a whole host of recipes served in restaurants.

    What Is The Difference Between Gluten Sensitivity And Coeliac’s Disease?

    Gluten sensitivity is a label given to people who struggle to process gluten.  There are three main kinds of gluten sensitivity: coeliac disease, non-coeliac gluten sensitivity and wheat allergy.  This article will briefly discuss coeliac disease but its main focus will be non-coeliac gluten sensitivity.

    Coeliac disease is a condition that results from a person’s immune system reacting to digested gluten.  It triggers an autoimmune response that produces antibodies to the gluten.  These antibodies end up damaging the lining of the small intestine.  This damage results in the small intestine being unable to process food and can lead to malnutrition.  Whilst coeliac disease is a genetically-inherited condition, symptoms may not present themselves until adulthood.  There is a higher incidence of coeliac disease in the Type 1 Diabetes population, with approximately 8% of the population also having coeliac.  

    Interestingly, this article on coeliac disease highlights a correlation between gut microbiome presentations and the development of coeliac disease.  I firmly believe that Type 1 Diabetes is, at heart, the result of a gut issue so it would therefore not be a long stretch to have coeliac disease also present in the diabetes population.

    By comparison, non-coelic gluten sensitivity (NCGS) is not an autoimmune condition.  Whilst the body is still reacting to gluten, there is no antibody reaction and damage to the small intestine does not occur.  However, NCGS does cause the body to release more of a protein called zonulin, which can break down the gut lining anyway and cause leaky gut syndrome (see an excellent explanation here).  This is particularly important for Type 1 Diabetes because it has been found in recent years that this increased gut permeability allows gluten to cross the intestinal barrier.  These gluten peptides then may induce stress in the insulin-producing beta cells of the pancreas and therefore put more pressure on these cells.  More pressure then leads to faster burnout of the beta cells and thus faster inducement of Type 1 Diabetes.  Indeed, research has shown that following a gluten-free diet during pregnancy reduces the risk of Type 1 Diabetes in offspring.

    What Are The Symptoms Of Gluten Sensitivity?

    The most commonly noted symptoms for non-coelic gluten sensitivity (NCGS) are diarrhoea, bloating and gas.  I did not have any of these (well, it turns out that I had a lot of internal gas but none of it ever made its presence known!).  Therefore, I believe that a more comprehensive list of symptoms of NCGS should read as follows:

    • Diarrhoea
    • Bloating
    • Gas
    • Stomach aches
    • Stabbing headaches behind the eyes
    • Exhaustion
    • Nausea
    • Feeling low in mood, particularly feeling defeated and devastated without environmental reasons
    • Retching
    • Runny nose (I thought it was a hayfever reaction)
    • Cough (always comes on within 20 minutes of eating gluten)
    • Brain fog (I just can’t really think too well!)

    How Can Gluten Sensitivity Be Diagnosed?

    NCGS is harder to diagnose than coeliac disease because there is no recommended methods to diagnose and test for this condition. Today, diagnosis results from a process of eliminating other possible diagnoses.  Firstly, a reaction to gluten must be noted.  Usually, this is done via a food log.  Each time gluten is eaten, any reactions need to be noted down, along with the timing of these symptoms.

    If a pattern emerges in symptoms following digestion of gluten, investigations for wheat allergies and coeliac’s disease must be conducted first to eliminate these as explanations for the symptoms.  This will be undertaken via a surgical procedure.  For two weeks prior to the procedure, gluten needs to be consumed in adequate quantities to provoke any potential reactions.  I underwent a full and thorough upper and lower gastroscopy, with multiple samples being taken.  The results came back as negative for all tests undertaken.  My digestive tract appeared generally healthy and no sign of coeliac’s disease was present.  Therefore, the only cause left to explain my symptoms was non-coeliac gluten sensitivity.

    My Gluten Story

    Looking back on my life, I suspect that my non-coeliac gluten sensitivity may have always been present. As a child, every Wednesday, my parents would cook me Spaghetti Bolognese for dinner and then send me off to Brownies for an hour. The problem was, I mostly hypo’d my way through Brownies. My father would inject my insulin when I ate but it would always hit in before the carbohydrates from the spaghetti got into my bloodstream. In the end, he solved this problem by waiting until I got back from Brownies before giving me my injection.

    But why did I digest the spaghetti so slowly? I suspect that what was happening there was my gluten intolerance. Spaghetti is high in gluten and my stomach (or complete digestive tract) struggled to process this protein, thus causing it not to be available in the bloodstream when the insulin arrived. But this was not the only clue I had.

     I had a test for coeliac disease some twenty years ago. I can’t quite remember why I asked for this but I guess, on some subconscious level, I knew something wasn’t quite right. I had a full colonoscopy and was found to not have coeliac’s disease (there was no destruction of my small intestine). I was, however, found to have a lot of food still left in my stomach at the time of the procedure, despite following the required starving period beforehand. My doctor at the time suggested that I had gastroparesis (delayed stomach-emptying) and left it at that. No further investigations were conducted at that time.

    But a suggested diagnosis of gastroparesis didn’t make sense. My blood sugar would usually react within ten to fifteen minutes of eating some food. That isn’t slow digestion. But these carbohydrates could have been coming from sugar or from rice or from vegetables – sources of carbohydrates that do not contain gluten. I think that that gastroparesis was actually a demonstration of my body’s inability to process gluten (and perhaps also the dairy) that I was eating at that time. It was all just backlogged in my stomach.

    What About You?

    Could you also be someone with Type 1 Diabetes who has a food intolerance (or two!).  Do you have any of these symptoms?  They can be subtle or easily dismissed but they may be extremely important to your healing.  I believe that healing asks us to lean in closer to our bodies and really listen and understand what it is asking for.  Is your body asking for release from gluten toxicity too?

    Watch out for subtle signs.  Watch out for mood swings (or anxiety or depression) that are sporadic and/or unexplained by life circumstances.  Watch out for that runny nose or that cough that just doesn’t make sense in the context of your life.  Please don’t become paranoid, just become curious.  Your healing could be in those subtle signs.

    Life After Gluten

    Having now (mostly) removed gluten from my diet, I have witnessed something extraordinary.  My insulin sensitivity for meal times has increased dramatically!  I now take 50-75% less insulin per meal, for the same amount of carbohydrates (from 4-5 units of Novorapid to 1-2 units per meal).  I also have reduced my basal by 25% (from 16 units to 12 units).  My body mass has not changed and neither have any of my habits or activity levels.  Just the removal of gluten.  I am also less tired.  I have more energy.  No more headaches.  No more bloating or farting (so far!).  Not a lot of low mood (apart from at the full moon – more on that later!).

    I’m wondering whether this reduction in insulin levels is because I now have less inflammation (see previous article) in my system.  I liken it to when you’re ill.  When sickness sets in, blood sugar levels rise.  Hence the ‘sick day rules’ that are handed out at hospital check-ups.  This is due to increased inflammation in the system during the illness.  Gluten causes the same effect in me.  So, by removing that inflammation, less insulin is needed to maintain blood sugar levels.

    Grieving The Loss Of Gluten

    Don’t misunderstand me.  I am not finding giving up gluten easily.  I really feel like I’m grieving its loss.  I have already (mostly) given up dairy and am reaping the benefits from that.  But I feel like, with each elimination, I’m walking towards a future that is just going to have vegetables in it.  I love cake (the occasional piece!).  And bread.  And good pasta (preferably in Italy!!).  And gluten-free bread just doesn’t cut it when compared to a soft fluffy roll or a beautiful freshly-baked baguette.  (If you’re struggling too, I have found the Warburton’s Gluten-Free range to be some of the best out there so far.)

    Healing is a process.  I know that I felt a similar grief when I stopped dairy.  I have found a balance with that now where, when I really miss it, I pay the price and have a piece of dairy-laden cake (instead of the not bad dairy-free equivalent!).  It takes time.  Healing takes time.  It’s a process, not a destination.  Every day I don’t eat gluten and dairy, I feel better, I feel alive, I feel energised.  So it’s actually a choice towards health and vitality, rather than a move away from foods  love.  It’s a move towards bringing myself towards alignment and being who I am truly meant to be.  And that’s worth it.

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      Picture of Natalie Leader
      Natalie Leader

      Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

      The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
      Recent Comments:
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      April 10, 2023
      Read more about the article Gluten Sensitivity
      Diet / Hydration / Nutrition

      Improving Lemon Water

      With Curcumin, Ginger and Black Pepper

      The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

      Summary: Taking her swimming teacher’s advice, the author has started adding ginger root, turmeric root, black pepper, and Himalayan sea salt to her morning lemon water. Despite its less-than-pleasant taste, these ingredients boast powerful health benefits, from reducing inflammation and improving insulin sensitivity to enhancing overall health. It’s a challenging but potentially rewarding addition to my routine.

      My overwhelmingly-healthy swimming teacher has been coming at me with more healthful, helpful information!  So I started taking his recommended lemon water and I’m stomaching it pretty well!  But now he has asked me to add three extra magical ingredients…  Turmeric root, ginger root and black pepper.  I’ve started doing it but I have to say that adding these three ingredients to the lemon water doesn’t exactly improve its taste…  It is, in fact, pretty horrible!!  Why on earth is he suggesting I do this??

      The Health Benefits Of Ginger

      healing curing type 1 diabetes naturallyGinger is a type of flowering plant that originated in Southeast Asia.  It has been used for thousands of years in natural medicine to treat a range of health conditions.  It is recognised for its anti-inflammatory and antioxidant properties.  

      A meta-analysis in the journal ‘Food & Nutrition Research’ found that, across a wide range of studies, ginger was found to robustly impact both measures of blood glucose (fasting blood glucose and HbA1c) AND C-Reactive protein.

      C-Reactive Protein is a measure of general inflammation in the body.  Whilst not necessarily a key measure of diagnosing Type 1 Diabetes, doctors often use the CRP value alongside the fasting blood glucose and HbA1c to confirm a T1D diagnosis. Indeed, this study illustrates the correlation between high inflammation levels and the subsequent diagnosis of T1D.

      I believe that reducing the level of inflammation in my body (as measured by CRP) is key to increasing my insulin sensitivity and thereby reducing my need for (any) insulin.  Therefore, putting some ginger in my lemon tea each morning looks like it may aid me in this regard.

      However, I also noted above that ginger impacts blood glucose levels.  It has the ability to lower both fasting glucose and HbA1c (when taken over a period of months).  I have been taking ginger for a couple of weeks now and have not noticed dramatic blood-sugar fluctuations but I will continue to keep an eye on this.  It is not clear from the scientific literature whether the impact on blood sugar levels happens from the first sip or whether its effect builds up over time.

      The Health Benefits Of Curcumin Root

      healing curing type 1 diabetes naturallyCurcumin is the active ingredient contained in the plant turmeric and makes up about 5-8% of it.  Curcumin has been used as a fundamental spice in Ayurvedic medicine for generations.  Curcumin has been found to have both antioxidant and anti-inflammatory properties.  This meta-analysis found that curcumin effectively lowered markers of inflammation whilst demonstrating no risk of toxicity.

       

      For diabetes specifically, curcumin supplementation has been found to decrease glucose levels and increase insulin sensitivity (here) and HbA1c (here) in rats with induced diabetes that is equivalent to T1D.  Moreover, this study conducted on Type 2 diabetics. found that taking 2 grams of turmeric daily for 4 weeks reduced measures of fasting glucose, HbA1c, antioxidant status and inflammation (as measured by high-sensitivity CRP).  It was also found to improve measures of HDL and LDL cholesterol, plus the LDL/HDL ratio.  In other words, this stuff is good for me!!

      Black Pepper: Increasing The Bioavailability Of Curcumin

      healing curing type 1 diabetes naturallyA problem that people can have with taking curcumin is that you need to take a large of amount of turmeric to absorb even a small dose of curcumin since it makes up such a small part of the root.  This can lead to stomach upsets for some.  Furthermore, curcumin is known for its blood-thinning properties.  Therefore, large doses could cause problems with blood coagulation for some (thankfully, this is not a concern for me as I have the opposite situation in my blood – it clots too much!).  Is there a way to increase the absorption of curcumin in the body?  Yes…  Black pepper!

      Black pepper contains the organic compound piperine, which is known to inhibit digestion long enough to enable the body to absorb more curcumin.  This study found that the addition of piperine to doses of curcumin could increase the absorption by as much as 2000%!  This effect was achieved with no adverse effects being noted.

      So I will be adding a touch of black pepper to my tea each morning too.

      BONUS: Himalayan Sea Salt

      As I was reading up on he benefits of lemon water on health, I came across this hugely informative post by Kim Maravich at Calorie Bee on the reasons why adding Himalayan Sea Salt to your lemon water can be fabulous for your health.  I guess, now that I’ve got to the point of adding so many other things to my cup, I’ve got no reason to add this too!  Particularly when so many health benefits await me by doing so.

      Adding The Ingredients To The Lemon Water

      healing curing type 1 diabetes naturallyAdding the above ingredients to my lemon water is pretty easy.  Once the water has boiled and cooled, I just grate up both the ginger and turmeric into the cup (about 1 tsp of each), squeeze in the lemon and add in a small pinch of black pepper and Himalayan sea salt.  I leave that to stew fo anywhere up to 30 minutes then sieve the contents into a new mug, free of all the bits floating in it!!  Bottoms up!

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        Picture of Natalie Leader
        Natalie Leader

        Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

        The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
        Recent Comments:
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        November 1, 2021
        Read more about the article Improving Lemon Water
        Diet / Hydration / Nutrition

        5 Reasons For Type 1 Diabetics to Drink Lemon Water

        Benefits for Blood Sugar Levels, Inflammation, Liver Functioning And Even Beta Cell Regeneration

        The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

        Summary: Regularly attending swimming class has motivated me to adopt healthier habits, like drinking lemon water. Lemon water’s health benefits include aiding digestion and combating insulin resistance. However, concerns about tooth enamel erosion from its acidity require careful consideration and dental hygiene practices.

        healing curing type 1 diabetes naturallyEvery week, I take a swimming class.  It helps keep me motivated to actually carry on exercise (that’s a BIG win for me!).  My swimming teacher is an incredibly energetic and healthful guy.  He is always smiling and genuinely thinks that the world is a beautiful place.  Gotta hate him right??  Well, actually… No!  It’s impossible to hate someone so lovely!

        My swimming teacher has been gently persuading (or maybe nagging!) me to improve my overall health in a myriad of ways.  One of these ways, and one that he keeps returning to, is drinking lemon water.  He starts every morning with a cup of it and really believes it contributes greatly to his energy and health.

        Me – being me! – decided to just think about it.  For… quite… a… while!!  That was, until I did Tony Robbins’ course ‘Unleash The Power Within’ (this is an AMAZING course by the way, which I would recommend to EVERYONE!).  Here again, I was told to drink lemon water.  Two completely unrelated people in my life are both recommending the same thing…  So I sat up and listened this time!

        Why Drink Lemon Water?

        There are a lot of reasons that lemon water is argued to be good for you.  For my purposes, I have focussed on the five reasons that I have decided to make lemons a crucial step in my advancement towards healing:

        • 1. Citrus lemon (lemon extract) promotes beta cell regeneration in mice with hyperglycaemia. [1]
          4. Citrus lemon (lemon extract) decreases blood sugar levels in mice with hyperglycaemia. [1]
        • 2. Peels of citrus fruits (whether they be lime, orange or lemon) show strong anti-inflammatory effects. [2]
        • 3. Essential oils made from citrus lemon peel yields strong antioxidant effects [3]
        • 5. Lemon has hepatoprotective factors. In other words, lemon promotes liver functioning and protects it from deterioration and damage. [4] Long-term Type 1 Diabetes can leave you susceptible to liver damage or extra stress on the liver so this is a win!

        Sounds like a really good list of reasons to drink lemon water to me!

        Steps To Making Perfect Lemon Water

        The Perfect Lemon

        Always use fresh lemons and organic ones whenever possible to avoid any extra chemicals entering your system. 

        The Perfect Water: The Right Temperature

        It is important when making lemon water that you do not boil the lemon juice, since this will destroy many of the beneficial components within it.  Therefore, boil the water for your drink and then let it sit until it is just warm.  If you are in a rush, you can also make it with half hot water and half cold water, but make sure to add the cold water first.  The water needs to be filtered to avoid any contaminants.

        Avoid Lemon Wax

        Most lemons these days are coated in wax.  This maintains the quality of the lemon skin and makes it more appealing to the eye.  However, we do not want to consume this wax.  Therefore, I do not advise you to put any lemon skin in your drink.  Instead, squeeze the lemon juice only into your cup.

        The Perfect Amount Of Juice

        This website advises that you use half a lemon in a glass of water if you are under 150 pounds or a whole lemon if you are over 150 pounds.  This makes sense to me because the concentration of the juice will obviously diminish with every extra pound of weight.  However, I am not yet able to stomach a whole lemon in my water without retching.  For now, I am having two cups of lemon water per day, with half of a lemon in each.

        The Perfect Timing

        Lemon water is best drunk first thing in the morning on an empty stomach.  It is then able to aid digestion and help to combat insulin resistance and high blood sugar levels when the first food arrives.

        The Perfect Habit

        One of the most effective ways I have found to make new habits stick is to tie a new habit to an old one.  I come down to the kitchen first thing every morning to grab a glass of water.  So, for me, I now grab both the glass of water and then also boil the kettle for my lemon water.  It is then just a simple step to make the lemon water and consume!

        What About My Teeth?

        I have read a few people citing that the acidity in lemons erodes tooth enamel.  However, l couldn’t find any conclusive proof either way in academic literature. 

        I found an old study from 1912 that categorically stated that saliva protects the teeth against erosion from lemons.  By contrast, this more recent article by Grando, Tames et al. (1996) and this one by Mathew, Maniangat Luke, et al. (2018) categorically stated the huge erosive effects of lemon juice on teeth.  The teeth in both of these studies were shown to erode with increased time in the lemon juice solution.  However, these timeframes were considerably long periods of time – 24 hours of more – and I don’t plan to sit with lemon juice in my mouth for any significant period of time!

        This dentist is New South Wales, Australia seems to offer a better compromise for me with a series of helpful suggestions to keep your teeth safe.  However, the choice to drink lemon juice or not must be a personal one.  Diabetics can be subject to a series of dental problems as a result of their condition so the potential risks and benefits for any individual must be weighed.

        References:

        [1] Mantur, P., Damanik, E. M. B., Setianingrum, E. L. S., and Pakan, P. D. (2022).  The effect of lemon extract (Citrus limon) on the blood sugar levels and pancreatic beta cell regeneration in alloxan-induced hyperglycemic mice.  Acta Biochimica Indonesiana, 1-8.

        [2] Malleshappa, P., Kumaran, R. C., Venkatarangaiah, K., and Parveen, S. (2018).  Peels of Citrus Fruits: A Potential Source of Anti-inflammatory and Anti-nociceptive Agents.  Pharmacognitive Journal. 10(6), S172-178.

        [3] El Aboubi, M., Hdech, D. B., Bikri, S., Benayad, A., El Magri, A., Aboussaleh, Y., and El Majoub, A. (2023).  Chemical composition of essential oils of Citrus limon peel from three Moroccan regions and their antioxidant, antiinflammatory, antidiabetic and dermatoprotective properties.  Journal of Herbmed Pharmacology, 12(1), 118-127.

        [4] Bhavsar, S. K., Joshi, P., Shah, M.B., and Santani, D. D. (2007).  Investigation into Hepatoprotective Activity of Citrus Limon.  45(4), 303-311.

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          Picture of Natalie Leader
          Natalie Leader

          Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

          The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
          Recent Comments:
          0 Comments
          October 25, 2021
          Read more about the article 5 Reasons For Type 1 Diabetics to Drink Lemon Water
          Diet / Nutrition

          Food, Food Everywhere… Part III

          Embracing Inner Peace With Food

          The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

          **This is the third blog post of a three-part series on food.  Please find the first article here and the second article here.**

          Summary: In exploring whether eating freely is suitable for managing Type 1 Diabetes, the author has decided to trust her intuition over conventional dietary restrictions. Embracing excess weight temporarily and eating without guilt aligns with her healing journey, aiming for inner peace and allowing her body to recalibrate naturally. Despite concerns, this intuitive approach feels right to the author now.

          In the first two blog posts in this series, I discussed my thoughts on food, particularly why I stepped away from ketogenic diets and the books that have helped me step towards what feels like good nutrition for me on this part of my healing journey…  Eating what I want.

          healing curing type 1 diabetes naturally

          Is ‘Eating What I Want’ Really a Healthy Regimen for Those With Type 1 Diabetes??

          It may sound completely inappropriate for me, as a person currently experiencing the condition of Type 1 Diabetes, to have decided to just eat whatever I want.  I guess, in response to such a challenge, I would argue that it feels right for me at this point in time.  I feel guided by my intuition to step away from the battles of forcing my body to eat in a way that it doesn’t respond to.  I am trusting that my body knows at a deeper level just what it needs to heal itself.  I am taking this step in faith. 

          I know that I need to have inner peace if I am going to heal.  I can’t have the inner battle of restriction and deprivation.  I can’t have the emotional, mental and physical stress of denying myself food that I want.  I also know that I need to trust my body and that my body may in fact direct me towards foods that appear, on the surface at least, to be bad for me.  I accept that it’s all just part of the healing.

          As I came to this decision, a woman I knew in university came to my mind.  She had disclosed to me how she had suffered for years from anorexia nervosa when she was younger.  Thankfully, she had managed to get help and healed successfully from it, to a point where control around food was no longer an issue for her.  She told me that, as she recovered, her body gained exactly the same number of pounds over her ideal weight as she had lost in the thick of her anorexia.  Her body then returned naturally to its ideal weight and stayed there ever since.  

          I wonder if my body might need to go through the same process of overcompensation in order to be able to reset its homeostatic balance after years of diabetic eating.  By ‘diabetic eating’ I mean being forced to eat when I wasn’t hungry (due to low blood sugars) and not being allowed to eat when I was (due to high blood sugars), as well as having portion control for carbohydrate regulation and decreased portions due to the medical community deeming me to be ‘unhealthy’ at a particular weight.  So, for now and for as long as it needs to be, I am welcoming in excess weight and increased portions.

          Concerns, Concerns, Concerns…

          But what about the increased risks to my health as a result of being overweight?  Well, I’d like to draw your attention to Megan Jayne Crabbe’s book on ‘Body Positive Power’.  In it, she cites a study published in the Journal of the American Medical Association in 2013.  This study investigated the link between mortality rates and body mass index in a series of studies and found that…  MORTALITY RATES ARE AT SIGNIFICANTLY REDUCED IN PEOPLE WHO FALL INTO THE ‘OVERWEIGHT’ CATEGORY!!  So, being overweight is actually linked to a longer life expectancy!?!
          My last concern focuses specifically on the effects of increased food portions, and caloric intake, on Type 1 Diabetes.  I am aware that a heavier body weight results in a need for more insulin to maintain healthy blood sugar levels.  This is not ideal for a couple of reasons.  Firstly, as I discussed in my post here, insulin contains acid and other chemicals that I do not feel contribute to healing.  So putting more of the stuff in my system doesn’t feel like a great idea. 

          Secondly, I am aware that, with more body weight, I have a higher level of insulin resistance and therefore my pancreas will be required to produce more insulin, when it starts working again.  I anticipate that becoming non-diabetic will result from a gentle weaning off of insulin as my body becomes healthier.  Therefore, the more insulin my body is taking, the longer the weaning period I will need.  I’m not sure how to answer that.  I guess i trust that, with time and with an attitude of gentleness and not demand, that my body will find its own way to reducing my overall insulin needs.  After all, it strives for health and what could be more healthy than that?

          I have decided that, for now, I need to trust my intuition.  I need to trust what my body is doing and know that it will eventually lead me to where I need to perfect health.  But, for right now, that perfect place to be is exactly where  I am!
          healing curing type 1 diabetes naturally

          P.S. … With Love

          It’s funny.  As I take each new step to healing, I am so surprised at just how often my intuition is guiding me away from what I’ve been taught is healthy all my life.  I was told to eat healthy meals in regulated portions but my body/intuition are now guiding me to eat EVERYTHING in whatever quantities I truly want!  When I suffered from clinical anxiety and clinical depression, I had to turn away from taking the antidepressants and go to some really dark places in order to eventually truly step into the light and be able to stay there.  Maybe there’s more than a grain of truth to this here meme…!

          healing curing type 1 diabetes naturally

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            Picture of Natalie Leader
            Natalie Leader

            Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

            The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
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            October 11, 2021
            Read more about the article Food, Food Everywhere… Part III
            Diet / Nutrition

            Food, Food Everywhere… Part II

            Three Books That Offer Alternative Nutritional Approaches

            The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

            **This is the second blog post of a three-part series on food.  Please find the first article here and the third article here.**

            Summary: In her ongoing exploration of food’s role in healing and her struggle with a ketogenic diet, the author delved into alternative approaches. Josie Spinardi’s “How To Have Your Cake And Your Skinny Jeans Too” emphasized mindful eating but clashed with Type 1 Diabetes management. Martha Beck’s “The 4-Day Win” introduced psychological insights, while Caroline Dooner’s “The F*ck It Diet” challenged diet culture, advocating for body trust and nutritional abundance, offering promising shifts in the author’s eating habits and energy levels.

            In the first post of this series, I discussed my thoughts around food and its role in healing, as well as my thoughts on why I feel that a ketogenic diet is not right for me (at least, at the present time).  Here, I am considering other options that are open to me.

            healing curing type 1 diabetes naturally

            ‘How To Have Your Cake And Your Skinny Jeans Too’ by Josie Spinardi

            My thoughts around food, and my relationship to it, really changed when I read this book.  At the time, I was looking for some way just to drop the weight and live happily ever after.  What this book gave me was a new perspective.  It showed me the importance of valuing all aspects of eating – from the place setting to the appearance of the food on my plate – as well as the importance of truly listening to what my body needs and wants.  This book is fabulous for teaching you how to understand what your body is asking for.  It is also very good and getting you to listen to how your body reacts to different foods.

            I really liked this book and started implementing the principles with vigour.  However, I ran into problems. Firstly, Josie Spinardi eloquently argues for the importance of not letting  your blood sugars drop, since this pushes you into a place where uncontained (or uncontrolled) eating takes place.  Go figure!  As a person currently experiencing Type 1 Diabetes, low blood sugars sometimes happen for me. When this occurs, I want to eat everything edible and inedible within a five-mile radius!!  I had no hope of eating ‘only what I need’.  This is where the second problem came in for me. 
            When I did therefore overeat as a result of low blood sugars, I then felt guilty and berated myself heavily.  I realised that I had turned Josie Spinardi’s guidelines into another diet, with rules to follow and therefore rules to break (which, as Josie points out, nearly always leads to bingeing).  Josie did point out that you should not turn this into a set of diet rules because it goes completely against the principles in her book.  However, once I had, I couldn’t understand how to get back out of that mindset.  I was stuck.

            ‘The 4-Day Win’ by Martha Beck

            The next book I tried to aid my food relationship was Martha Beck’s ‘The 4 Day Win’.  Let me first start by saying that, whilst the book highlights how you can change your relationship with food in just four days, what they actually mean is that you can change your relationship with food by doing a series of exercises, each of which takes four (or more!) days to complete.  This is not a quick fix book.

            Having put that disappointment to one side, I actually found this book really helpful.  Martha Beck explains  in detail the mental aspects of food and eating.  She explains how restricting food in any way leads to your body pushing you to eat more and that you will never be able to out-will it!  Instead, she shows you how to get your body onside so that you are not in a never-ending battle with it, trying to suppress it into submission.  She uses a lot of behaviour change research and psychological principles to really amp up the impact of this book.  It is  a truly empowering read. 

            This book is divided into five main sections, which are based on the cycle of change: pre-contemplation; contemplation; preparation; action; maintenance; relapse; celebration.  I worked through the exercises in this book until I got to the preparation phase…  But then just stopped!  I don’t really know why that happened.  Was I just not ready to change my relationship with food and my weight?  I thought that I would have thoroughly explored and revised all my limiting beliefs around food by this point so that I could have easily transitioned.  After all, wasn’t that Martha Beck’s aim in the early chapters of this book?!

            I’m not really sure why this book didn’t work out for me.  I think I might return to this at some point to see if, as I continue on my healing journey, whether I might get more out of this at a different point in time.  However, at this time, I pushed on to find something else that might help instead.

            ‘The F*ck It Diet’ by Caroline Dooner

            It was at this time that I came across ‘The F*ck It Diet’ by Caroline Dooner.  Caroline, like both Martha Beck and Josie Spinardi, really explores your relationship to food and hunger and your body.  She utilises a fair amount of scientific literature to demonstrate to show how the amount you weigh is not as important as you may think it is for health.  She discusses the issues with diet culture and the highly-profitable diet industry.  

            Caroline Dooner promotes the idea of just letting yourself eat whatever you want whenever you want (hence the name of her book!).  I don’t know about you but this just filled me with terror….  Surely. if I ate whatever I wanted whenever I wanted, I would turn into the size of a house and die of diabetic complications?!  

            At the time I was reading this book, a friend of mine came over for dinner.  He categorically told me that I wasn’t eating enough.  That the amount of food on my plate wasn’t sufficient.  My initial thought was ‘Well, at three stone overweight, you’ve got it wrong!!’.  But I couldn’t ignore the synchronicity of him randomly delivering this message to me at the same time that I was reading it in my book, made me sit up and pay attention.   So, I gulped hard and tried it out!

            Do you know what I found…?  I actually lost weight by eating more…  MUCH more!!!  I realised that all those extra ‘naughty’ snacks, were actually just my body finding a way to take in the calories that it desperately needed due to my too-small meal portions.  So, by eating more at meal times, I was eating more nutritionally dense food, which was usually also lower in sugar.

            I have not quite finished this book yet but I can already see improvements in the way I am eating, how much energy I have and how I’m rebuilding a connection with my body.  I’m learning to trust my body again.  

            Caroline Dooner runs a course on her website called ‘The Fuck It Diet Club’, which will next be available in 2022.  I don’t wanna wait that long (impatient, moi?!) so I’m going to sign up to her self-study package in the meantime.  This basically has the same content as the course but without the live sessions.  I’ll let you know how I get on with it!

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              Picture of Natalie Leader
              Natalie Leader

              Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

              The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
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              October 4, 2021
              Read more about the article Food, Food Everywhere… Part II
              Diet / Nutrition

              Food, Food Everywhere… Part I

              In All Its Complexity

              The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

              **This is the first blog post of a three-part series on food.  Please find the second article here and the third article here.**
              healing curing type 1 diabetes naturally
              Summary: The journey towards healing Type 1 Diabetes through nutrition has been complex. Initially drawn to Dr. Bernstein’s low-carb, medium-fat diet, the author experienced stable blood sugars and energy. However, the restrictive nature led to feelings of deprivation during holidays, prompting a shift. Exploring sustainable eating approaches remains ongoing amidst health and weight management challenges.
              A few months ago, one of my readers posted a comment, asking me what kind of diet I ate as part of my healing.  At the time, I avoided answering the question because I felt it was a difficult topic to discuss.  But I have now decided it’s time to come clean and get to grips with where I’m at on this part of my journey.

              As you know from my blog posts on fish, dairy, water consumption and Whole30, I am particularly interested in the contribution that nutrition can make to healing T1D.  As my healing has progressed, there have been several iterations of what I felt successful nutrition looked like for me at a given moment in time. So now I am taking this space to summarise where I have got to so far.

              Relating To Food

              I think, as an overweight woman and as a person currently experiencing Type 1 Diabetes, my relationship with food is complicated.  It is the substance that saves me when I am hypoing, but it is also the thing that causes high blood sugars when I eat too much of it.  It causes weight gain (although, technically, I could argue with myself that it is actually only excess food that does that!) that I know will result in a comment (or several!) at my next diabetic check-up.  It feels somehow unsafe or unpredictable…  I can eat the same food three times in a row and end up with completely different blood sugar outcomes.  It is something I wished I never had to eat again but something that I love to taste and enjoy and savour.  Yeah, like I said, it’s complicated!!

              During all these food-relating moments, the one challenge I keep coming back to is the one that centres around my weight.  How can I eat in a way that is good for every aspect of my health – my diabetes management, my mental health, my body’s own needs.  Just yet, I haven’t got this right.

              Carbohydrate-Counting

              The first awareness I had of the nutritional value of food came when I was five years old.  My parents, instructed by my consultant paediatrician at that time, were encouraged to start teaching me about the carbohydrate content of various food groups.  

              In those days, carbohydrate-counting was all the rage!  My paediatrician prescribed a carbohydrate count of 30 grams per meal.  I would sit at the dining table with my dad, once my plate of food had been served, reciting phrases like ‘two egg-sized potatoes are ten’ and ‘one cup of milk is ten’ until I had worked out the grams of carbohydrates on my plate.  I am sure this has given me my strong propensity for maths today and also my desire to wolf down food as quickly as I can after it has been served!!   

              I did this until I was maybe 9 or 10, when it went out of fashion and was replaced by the medical mantra ‘eat what you like and inject accordingly for it’ (as a ten year old, I definitely preferred this option!!).  Then, wen I hit twenty years old, carb-counting came back into fashion in diabetes management and I got to counting all over again!!  However, through all these years, I could never get to my  ideal weight.  Enter keto…

              healing curing type 1 diabetes naturally

              Dr Richard Bernstein’s ‘Diabetes Solution’… A Ketogenic Diet

              The first successful method I found for losing excess weight was through Dr Richard Bernstein’s recommendations.  He is a Type 1 Diabetic who has conducted hundreds of experiments on himself to find out how to optimise his blood sugar control.  He is now in his eighties and is in excellent health.  

              Dr Bernstein is now a trained physician who helps diabetics worldwide.  He recommends a low-carbohydrate medium-fat diet for diabetes. I felt the best I ever felt when I followed Dr Bernstein’s recommendations.  My blood sugars were flat lines all day long and my energy levels were amazing.  I was waking up naturally and full of energy at 5.30am every morning.  I was slim but, more importantly, I was healthy and happy. 

              So why am I not still eating this way?  I followed this way of eating for 8 months without problems.  But then Christmas arrived.  As the Christmas period ensued, I felt so deprived by all the things I was missing out on.  I didn’t feel I could truly take part in any of the celebrations.  As I later learnt (see below!), I had gone into a deprivation mindset and my physiology drove me back to the  carbohydrates.

              I have tried multiple times since to go back onto a ketogenic diet but, each time, I have ‘fallen off the wagon’ (as my physiology had done exactly what it’s meant to and stopped the deprivation).  I eventually realised that I would never be able to overcome my feelings of deprivation when eating this way so I stopped.  I knew then that I had to find a new way of eating.

              GET HEALINGT1D’S FUTURE ARTICLES IN YOUR INBOX!

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                Picture of Natalie Leader
                Natalie Leader

                Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

                The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
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                September 27, 2021
                Read more about the article Food, Food Everywhere… Part I
                Diet / Nutrition

                Why is Fish So Good for Type 1 Diabetes?

                A Healthful Choice of Nutrition

                The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

                healing curing type 1 diabetes naturally

                You can’t buy happiness but you can buy sushi, and that’s kind of the same thing!

                Summary: Eating more fish, especially varied types like white and oily fish, has become a significant part of the author’s diet since moving to the Middle East. Rich in Omega-3 fatty acids, vitamins, and minerals, fish offers potential benefits for Type 1 diabetes, including improved mental health and blood sugar control. However, mindful selection from sustainable sources is crucial due to environmental and toxicity concerns.

                Daniel Darkes and Johan Kotze, two individuals who have healed from Type 1 diabetes, have both stated that fish makes up a key component of their diet.  This got me thinking about the value of having this particular food group in my diet and the benefits that it may have.  Does fish have particular healing properties?

                I understand that this discussion is likely to raise questions and/or objections from people who are not meat-eaters or pescatarians.  Is fish essential for your diet?  Whilst I don’t know how essential it is for healing, I intuitively feel that it should be about what feels good.  If you enjoy eating fish or feel healthier for it, go ahead.  If you don’t, then don’t!  I think being in a state of joy, happiness and peace is much more important in healing than any particular source of nutrients.  Do what feels good for you.

                Fish, Fish Everywhere… And LOTS Of It To Eat!

                Since moving to the Middle East six months ago, I have increased the amount of fish in my diet.  Fresh fish is readily available here.  It is possible in most supermarkets here to buy whole fish at a reasonable price.  It is beautiful simply baked in the oven with some herbs and garlic.  I tend to eat a mixture of fish types three times a week now.  I eat a mixture of white fish (responsibly-sourced cod, haddock, hake, pollock, and so on) plus some oily fish (responsibly-sourced tuna, salmon, trout, and more).  On occasion, maybe once or twice a month, I will also add in shellfish like scallops, mussels, and shrimp.  The occasional serving of sushi is welcomed too…!

                Why Is Fish SO Good For Type 1 Diabetes?

                Fish is absolutely JAM-PACKED with healthy nutrients!!  The list includes…
                • Omega-3 fatty acids (EPA and DHA)
                • Vitamin D
                • Vitamin B2
                • Calcium
                • Phosphorus
                • Iron
                • Zinc
                • Iodine
                • Magnesium
                • Potassium

                Interestingly, a few of the nutrients listed here immediately jump out at me as being particularly noteworthy for a T1D healing journey. (I plan to post on each of these nutrients separately forthwith so the following is just the broad brushstrokes of what I have discovered.)

                Omega-3 fatty acids are great for aiding recovery from anxiety and depression (see The Depression Cure by Dr Steve S. Ilardi for more information on this – great book, btw!).  I have used Omega-3 supplements for this purpose myself in the past.  With high rates of  generalised anxiety disorder, dysthymia (a chronic form of low-grade depression) and depression in the Type 1 Diabetes population, I believe that Omega-3 becomes vital for sustained health.  Furthermore, for first-generation relatives of Type 1 Diabetics, the omega-3s in fish oil have been linked to a reduced risk of the onset of diabetes in children with an increased risk of Type 1.

                Vitamin D is strongly associated with Type 1 Diabetes.  Vitamin D deficiency is implicated in the development of Type 1.  Vitamin D deficiency is also prevalent in a large proportion of Type 1 diabetics.  Vitamin D supplementation can also improve blood sugar control and improve insulin sensitivity.
                Zinc is one of the supplements Daniel Darkes took regularly prior to healing from T1D (see my blog post here).  He took it in fairly large quantities, through a combination of diet and supplementation, to aid him with his ultra-marathon training.
                Magnesium has been found to improve blood sugar control and fasting glucose levels in T1D.  It is also implicated in the development of T1D, with deficiency having a strong association to increased likelihood of development of T1D.
                On top of these specific nutritional benefits, fish oil has been found to reduce inflammation throughout the body.  It effectively calms the WHOLE body system down.  Indeed, fish oil has been identified as a beneficial treatment for diabetic neuropathy and protection against  the production of microalbuminuria (which is a precursor to kidney and heart damage).  Furthermore, fish oil has been found to lower triglyceride levels by almost 30%.  Triglycerides are a type of fat cell that is produced to store any excess calories consumed.  So lower triglyceride levels will mean less additional weight gain!  However, along with the lower triglyceride levels, consuming fish has been found to also slightly increase the LDL cholesterol level.  So, for those with cholesterol issues, fish needs to be eaten with caution.
                healing curing type 1 diabetes naturally
                healing curing type 1 diabetes naturally
                healing curing type 1 diabetes naturally
                healing curing type 1 diabetes naturally

                Me And My Fish

                For me, eating fish is a no-brainer.  I enjoy eating it.  I feel as equally satisfied eating fish as any other meat.  It gives me an easy swap to cut down my consumption of red meat.  And, on top of all that, it really is a powerhouse food.  I feel good when I eat it and that feeling is my body’s way of telling me to eat up.  I am listening.  I truly believe that healing lies within it for me.

                I am still careful about the fish I choose to eat.  Eating fish can result in extra toxicity in my system.  Fish populations these days often have undetected plastic particles in their digestive system, having consumed plastic debris from the polluted oceans.  Mercury and heavy-metal toxicity are also concerning, particularly when consuming larger fish like swordfish and king mackerel.  Lastly, from an environmental point of view, overfishing is a global concern today.  Therefore,  I am choosing to eat fish but from sustainable sources wherever and whenever I can.

                healing curing type 1 diabetes naturally
                healing curing type 1 diabetes naturally

                GET HEALINGT1D’S FUTURE ARTICLES IN YOUR INBOX!

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                  Picture of Natalie Leader
                  Natalie Leader

                  Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

                  The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
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                  June 28, 2021
                  Read more about the article Why is Fish So Good for Type 1 Diabetes?
                  Diet / Emotional Wellbeing / Physical Wellbeing / Taking Control of My Health

                  Dairy Causes Mental Health Issues

                  Food Choices Can Impact All Levels Of Health

                  The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

                  healing curing type 1 diabetes naturally

                  Summary: Discovering a dairy intolerance at the age of 41 reshaped my understanding of its effects beyond digestion. After moving to the Middle East, reducing my dairy intake lowered my mood swings and energy dips, thus revealing a surprising link between dairy and emotional stability. Exploring casein’s role, I ponder its broader implications, including its possible influence on Type 1 Diabetes. Camel’s milk emerges as an alternative with unique benefits but watch for initial blood sugar spikes and potential weight gain.

                  I LOVE chocolate.  And a nice french brie.  And milk on my cereal.  And…  Well, dairy!!  

                  However, the last couple of months have been a great learning curve for me.  At 41 years of age, I have FINALLY discovered that I’m dairy intolerant!  It would have been nice to discover I’m a secret millionaire but I guess I’ll have to settle for this insight instead!!

                  Unlike the majority of people who have issues with dairy, I have little to no digestive problems.  I have no bloating, no diarrhoea, no nausea, no stomach cramps or pains.  In fact, my digestive tract always appears to be sincerely contented.  What was not contented, though, was my mood…

                  Dairy Impacts Mood Stability

                  healing curing type 1 diabetes naturallyDairy affects my mood?!  I never knew this!!  When I moved to the Middle East six months ago, the amount of dairy in my diet dropped considerably.  I just didn’t find it so readily available out here.  I didn’t really notice how little of it I was eating until I moved into our new home and started reverting to my old way of eating.  And, boy, did I get angry…  And moody…  And crabby…  And exhausted…  And tearful…  And snarky…  And, frankly, depressed.

                  But was this really a thing??  Having family members with debilitating IBS, which was always worse with dairy consumption, I thought I knew all there was to know about reactions to dairy.  But it turns out that I didn’t know!  So I did what all people lacking knowledge do… I hit Google!!  And here is what I discovered…

                  Dairy’s Impacts On The Brain

                  The first thing I tripped across in my Google search was an article in the New York Post entitled “Your cheese addiction could be making you an emotional wreck“.  It referenced a nutritional therapist Kay Ali, who stated that the protein ‘casein’, which is found in dairy, is associated with increased inflammation in the brain.  This inflammation can then lead to depression.  

                  I found this insight really interesting.  The article did not reference any academic literature so I took to the academic journals to find out more.  Unfortunately, I could not find anything to support this conclusion.  Instead, I found an article suggesting that milk casein can improve stress in a mouse model of human behaviour.  So the jury’s out on the association between dairy, inflammation and depression  at the moment.

                  Whilst unsupported, this article did give me food for thought (pun intended!).  My experience of mood swings as a result of eating dairy foodstuffs is not isolated.  Anecdotal evidence of this link abounds with bloggers like ‘Danny + Mara‘ and Heather McGlees from ‘One Green Planet’ also highlighting the same issue.

                  I thought I had been suffering from unexplainable anxiety and depression for years.  I would be feeling that I was making progress, feeling better and more optimistic about myself and life, then my mood would inexplicably crash down around my ankles again.  It was hard, hard work.  I attended therapy for years and worked on myself, both inside and outside the therapy room, for a long time.  But this unpredictable oscillation in mood never abated and I ended up concluding that it must just be some randomness in me that I just needed to learn to live with.  That is not the case for me anymore.  I have done my therapeutic work and I have untied the knots in my psyche.  Now that I have this final piece of the puzzle, I no longer consider myself to have mental health issues.  I can now say (and truly believe myself when I say it!!) that I am ‘mentally healthy’ (even though I hate labels!!).

                  A1 Beta-Casein And Type 1 Diabetes

                  The nutritional therapist Kay Ali (referenced above) specifically mentioned that it is the protein ‘casein’ that is associated with increased inflammation, and therefore depression, in the brain.  This is worth repeating  for emphasis because I think it holds something highly valuable for me on my healing journey. 

                  I first learnt about casein when I became pregnant with my daughter in 2013.  At that time, I researched factors that may affect the potential development of Type 1 Diabetes in children.  Type 1 Diabetes has a strong genetic inheritance in the female side of my family so I wanted to do what I could to prevent and/or delay any onset in my daughter.  I found a series of articles that highlighted how the protein A1 beta-casein, found in cow’s milk, can be a triggering factor for T1D in individuals with genetic susceptibilities [see this article  and this article as examples].  Therefore, for the first six months of my daughter’s life, I gave her no dairy, neither through my breast milk nor through top-up feeds of formula milk (I found a dairy-free version to give her instead).

                  Encountering casein in a different yet still T1D-relevant context now leaves me wondering about a potential, more general link between dairy intolerance (A1 beta-casein intolerance…?) and T1D.  Is my body telling me to lay off the dairy because of a body-wide intolerance to it…?  As of now, I just don’t know the answer to this.  But I do know that dairy does not suit me, so the avoidance of it in my diet makes sense to me anyway.

                  BONUS: Camel Milk!

                  healing curing type 1 diabetes naturally
                  Image by Pete 😀 from Pixabay

                  So what if you are thinking of giving up cow’s milk but you really, really like a cup of tea or coffee with milk?  Or if you can’t do without that bowl of cereal and milk in the morning?  I have an answer  for you…  Camel’s milk!

                  Camel milk lacks the beta-casein that cow’s milk contains.  So this is a great substitute for avoiding the whole beta-casein issue.  But, the superpowers of camel’s milk seem to also go beyond this…

                  Agrawal and colleagues have undertaken extensive research on the impact of camel’s milk on glycaemic control for patients with Type 1 Diabetes.  They have found that camel’s milk is safe and can be used to improve long-term glycaemic control, as evidenced by improved HbA1c’s and reduced doses of insulin (see here, here, and here!).  It appears that this may be attributable to the fact that camel’s milk contains protein that have a structure similar to insulin molecules and this similarity may be responsible for the significant impacts on blood sugar levels.  Furthermore, for new Type 1 Diabetics, consumption of camel’s milk seemed to aid the maintenance of residual beta-cell function.

                  What I found particularly interesting was, in this study, it was found that C-peptide levels (used by doctors as an indication of type 1 diabetes – a low level indicates a Type 1 Diabetes diagnosis) were markedly higher in subjects who regularly consumed camel’s milk.  In fact, those T1Ds that consumed camel milk had, by the end of 16 weeks, C-peptide levels that were equivalent to non-diabetics!!

                  And all this was achieved purely by drinking 500 ml of camel’s milk per day.  Not bad, eh?!

                  Words Of Warning…

                  With such beneficial effects appearing achievable with camel’s milk, I thought I would give it a go.  I have to say that, for the first few days, my blood sugars SOARED with the addition of camel’s milk in my diet.  Whilst it may have good long-term consequences for diabetes management, in the short-term, it has been playing havoc with my blood sugar control.  This has meant I have had to increase my insulin doses.  I hope, as time goes on, I will start to witness the build-up of beneficial effects but these early days have no been without consequences!  The studies appeared to be undertaken over periods of three months or longer so I wonder if this may be more of a long-term effect.

                  Furthermore, I noticed that a large number of these studies on camel’s milk showed a statistically significant increase in the Body Mass Index (BMI) of the study participants.  Therefore, the extra calories consumed with the camel’s milk appear to cause weight gain.  This has left me with two thoughts.  Firstly, this is obviously not ideal when I want to decrease my insulin requirements since excess weight increases insulin resistance and therefore is unlikely to regress complete healing. 

                  Secondly, these studies, whilst demonstrating weight gain in the participants, still showed a marked decrease in total insulin intake.  Therefore, even with additional weight gain, camel’s milk (assuming all other variables, such as the Hawthorne Effect, were adequately controlled for) drastically improves insulin sensitivity.  That suggests to me that it has a very robust and extremely powerful effect on blood sugars.  Therefore, I am starting with smaller quantities of camel’s milk and will be working up to consuming the full 500 ml per day.

                  healing curing type 1 diabetes naturally
                  healing curing type 1 diabetes naturally

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                    Picture of Natalie Leader
                    Natalie Leader

                    Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

                    The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
                    Recent Comments:
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                    April 26, 2021
                    Read more about the article Dairy Causes Mental Health Issues
                    Diet / Favourites / Hydration / Nutrition / Physical Wellbeing

                    Water: How to Hydrate Properly

                    The Importance of Hydration In Healing

                    The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.

                    hydration type 1 diabetes water

                    Summary: Living in the Middle East has heightened my appreciation for water’s essential role in health. For Type 1 diabetes, maintaining hydration is critical during both daily life and illness to manage blood sugar levels. Monitoring urine colour and using apps like ‘My Water Balance’ help ensure adequate intake, supporting overall well-being and hydration goals.

                    Since arriving in the Middle East, I have become so much more mindful of the importance of water in my daily life.  It is a precious commodity out here, one that you do not want to be without.  The few days of rain that happen are greeted with a sense of wonder and even the occasional moment of celebration or joy.  

                    Hydration For Type 1 Diabetes During Illness

                    Somewhere in the back of my mind, I guess I’ve always known that there is a connection between T1D and hydration.  After all, I can still recall those feelings as a kid of severe thirst that accompanied a way-too-high blood sugar – whether due to illness or any other one of an unending list of factors that randomly caused my blood sugars to spike!  I recall that feeling of believing that, no matter how many cups of water I drank, it would never be enough.  It felt like my thirst would never again be quenched.

                    I also recall the time, as a teenager, I had horrible tonsillitis and couldn’t swallow anything food- or liquid-based for days.  That resulted in a trip to hospital and a drip attached to each arm.  Hydration during illness for a type 1 diabetic is CRUCIAL.  Indeed, the excellent diabetologist Dr Richard K Bernstein states emphatically how, during illness, the most likely risk to life for Type 1 Diabetics is not the illness itself but the dehydration that ensues from it.  In his book, ‘The Diabetes Solution‘, Dr Bernstein includes dehydration salts as one of the key supplies that all diabetics should always have to-hand.

                    Hydration In Daily Life

                    Okay, so we pretty much all understand that hydration during illness is a biggie for us diabetic types.  But what about the other (hopefully) 99% of our lives, when we’re just tootling about in our days in normal (perfect?!) health…?  Is it important then?  

                    Adequate hydration is important for every person.  H. H. Mitchell and colleagues demonstrated that our bodies are made up of almost 70% water and, importantly for us, the pancreas itself consists of 73% water (so a healthy, working pancreas needs water!).  In fact, water is involved in all processes in the body, including the normal metabolic processes of urination, sweating, breathing, thinking and digestion.  Thus, replenishing this water in adequate amounts each day is vital to sustained health and functionality.
                    healing curing type 1 diabetes naturally

                    For type 1 diabetes, hydration is even more important.  In fact, dehydration has been found to favour the development of hyperglycaemia (high blood sugars) in diabetes. I searched around for more information on why that might be the case.  Whilst I couldn’t find anything directly related to type 1 diabetes, I did come across an interesting study that investigated the  relationship between water intake and blood glucose regulation in type 2 diabetics.  

                    This study found that reduced water intake for just three days led to an increase in the ‘stress hormone’ cortisol.  This increase in cortisol impaired blood glucose response for an oral glucose tolerance test i.e. blood glucose levels were higher than optimal.  So this study suggests, but doesn’t necessarily prove, that being insufficiently hydrated puts the body at risk of higher blood sugar levels due to the increase of cortisol in the blood.  So, if you’re stressed, if you’re ill, if you’re not sufficiently hydrated and want better blood-sugar control… DRINK UP!

                    How Much Water Is Enough Water?

                    I am grateful to my parents for raising me to fall in love with drinking the pure stuff…  My preferred choice of beverage always was, and still is, water. But how much of it should I be drinking?
                    I think most people have heard the old adage about drinking 8 cups of water a day to stay hydrated.  But that turns out to be a bit of a fable…  It is based on a study conducted in 1945 by the U.S. Food and Nutrition Board, who found that drinking 2.5 litres of water per day was sufficient to hydrate the human body.  HOWEVER, this study stated that this fluid comes from both drinks and food.  I don’t know about you, but I’ve never been able to accurately calculate the amount of fluid in any meal that I’ve eaten!! 

                    Taking that 8 cups of water as a baseline, there are still certain factors that cause this quantity to be revised for any given individual.  These factors include:

                    Table 1: A Selection of Research Findings to Illustrate How Optimum Water Consumption Varies with a Range of Individual Factors
                    Variable Exemplar Research Findings
                    Gender
                    The average woman requires 2.7 litres of water per day, whilst the average man requires 3.7 litres. [1]
                    Age
                    Elderly people who drink 8 glasses of fluid per day may actually be overhydrated. [2]
                    Socioeconomic Status
                    Water intake is lower in lower-income adults and those with lower education. [3]
                    Environment
                    Hot climates, such as those found in desert environments, cause increased fluid loss due to sweating. [4]
                    Exercise
                    Strenuous exercise can cause sweat rates up to 2-3 litres per hour. [5]
                    Medical Conditions
                    Excess hydration should be avoided for people with cardiovascular disorders, pronounced chronic renal failure and endocrinopathies, amongst other medical disorders. [6]

                    So I think that this shows how most, if not all, people are likely to not need the ‘standard’ amount of recommended water intake!  So how can I, or anyone else, work out how much their particular body, with its own particular nuances, needs to stay healthy?  Thankfully, our bodies have their own built-in alert system…

                    The Human Body’s ‘Hydration Alert System’…  Thirst And Urination!

                    Our bodies have all the expertise they already need, just packed away inside them.  All we have to do is listen and pay attention!

                    So, hydration…  The first and obvious sign of lacking sufficient water is that you will become thirsty.  This is your cue to drink.  So do so!  Unfortunately, in today’s world, the thirst system in the human body can go offline.  If you have ignored your body’s cries for water a few too many (thousand!) times, then your body is likely to save its cries for the most extreme times, when hydration is a must.  Therefore, if this might be the case for you, check your urine…  What colour is it?

                    healing curing type 1 diabetes naturally

                    If your urine is anything darker than a light summer lemonade, then you are dehydrated (or, if very dark, you could have another medical issue going on and you should go to your doctor pronto!).  Each time you urinate, check the colour.  In an ideal world, you would check your colour by taking a sample in a suitable collecting container that only has the urine sample in it.  However, as most of us probably go to the toilet in the, yep, toilet(!) with the water already in the toilet bowl, we’ll just have to use that as a best guess effort.  But, bear in mind, if the urine in the toilet bowl is darker than it should be, then you are definitely dehydrated and need to take action soonest.

                    Generally, if you have a pale straw-like colour of urine, drink frequently and rarely feel thirsty, then you’re on the right track.  I, on the other hand, know that I have some work to do on this!  Now where did I leave my water bottle…??

                    Improving Water Intake

                    In trying to improve water intake, there are a couple of things that have worked for me.  First of all, I have found an app called ‘My Water Balance-Intake Drink’ by Viktor Sharov.  It has a nice reminder feature that gently nags (reminds?!) me through the day to take another sip.  I like that it shows me what percentage of my water has been drunk whenever I input a drink so that I feel that I’m making progress each day.

                    I also have a gentle reminder about water consumption every time I visit the ladies’ room!  If my urine isn’t clear in the toilet bowl, it automatically reminds me to go and get another drink.

                    The other thing that has really helped me is creating habits around fluid intake.  First thing in the morning, I go downstairs to get a litre bottle of water.  That comes with me into my meditation space and I sip on it during that first hour of my day that I devote to my spiritual practices.  Having already had 1 litre by the time I finish that hour, I already feel confident about completely my water intake for the day.  I also have the habit to sit down with a glass of water with every meal.  I understand that drinking water half an hour before a meal helps with digestion and not overeating but that habit’s never stuck with me so I go for the ‘glass with a meal’ approach instead – it’s better than not having any!

                    How do you track your fluids?  What do you do to encourage yourself to hydrate more?  I’d love to hear and learn from your ideas too!

                    water healing type 1 diabetes hydration
                    healing curing type 1 diabetes naturally

                    References:

                    1. Food and Nutrition Board. (2004) Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.

                    2. Picetti, D., et al.  (2017).   Hydration health literacy in the elderly.  Nutrition and Healthy Aging,  4(3), 227-237.  [Link]

                    3. Rosinger, A. Y., et al. (2018).  Disparities in plain, tap and bottled water consumption among US adults: National Health and Nutrition Examination Survey (NHANES) 2007-2014.  Public Health Nutrition, 21(8), 1455-1464. [Link]

                    4. Sawka, M. N., et al. (1998). Hydration Effects on Temperature Regulation. International Journal of Sports Medicine, 19, S108 – S110. [Link]

                    5. Shirreffs, S. M. (2009).  Hydration in sport and exercise: water, sports drinks and other drinks.  Nutrition Bulletin, 34(4), 374-379. [Link]

                    6. Manz, F. (2007).  Hydration and Disease.  Journal of the American College of Nutrition, 26(5), 535S-541S. [Link]

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                      Picture of Natalie Leader
                      Natalie Leader

                      Natalie is a blogger with Type 1 Diabetes. Natalie's special gifts are questioning the status quo and being a rebel. She is using these gifts to question medical 'knowledge' and find a true cure for Type 1 Diabetes.

                      The content of the HealingT1D website is for educational and information purposes only.  It does not contain medical advice. The contents of this website are not intended to substitute for professional medical advice, diagnosis or treatment. Please always consult with your doctor, physician, or other qualified healthcare professional before making any adjustments to your routine or healthcare regime.  HealingT1D and all associated with it will not be held liable for any risks or issues associated with using or acting upon the information on this site.
                      Recent Comments:
                      2 Comments
                      March 29, 2021
                      Read more about the article Water: How to Hydrate Properly

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