HealingT1D

Category: Physical Wellbeing

  • 30 Reasons to Walk with Type 1 Diabetes

    30 Reasons to Walk with Type 1 Diabetes

    The Benefits of Walking Are Immense!

    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: Feeling low on motivation to get moving? This post is your gentle nudge (and mine!) to lace up those trainers and get walking — with 30 solid reasons why it’s one of the best things you can do for your body, mind, and Type 1 Diabetes management.

    Image by Jensen Art Co from Pixabay

    Introduction

    It’s that time of year again — when I need to dig deep for the motivation to actually put my trainers on and head out the door for a walk. The struggle is real!

    So, in the spirit of giving myself a gentle kick up the backside (and maybe inspiring a few of you too), I decided to make a list — a big one — to help get the movement mojo going.

    And honestly, why keep it to myself when it might help someone else who’s also side-eyeing their walking shoes right now?

    So here it is: 30 powerful reasons to get out and walk (for those of us who can!).

    🌿 30 Reasons to Walk Daily with Type 1 Diabetes

    🩸 Blood Sugar & Insulin Balance

    1. Improves insulin sensitivity – helping your body use insulin more effectively.

    2. Reduces post-meal glucose spikes – walking after meals helps lower blood sugar naturally.

    3. Can decrease insulin requirements – with proper medical guidance, walking may reduce the amount of insulin needed.

    4. Helps correct high blood sugars safely – gentle walking can bring glucose down (when not dangerously high).

    5. Promotes more predictable glucose patterns – less risk of sharp highs or lows compared to intense workouts.

    6. Supports better HbA1c levels – consistent daily walks contribute to long-term glucose control.

    ❤️ Heart, Circulation & Detox Support

    1. Boosts cardiovascular fitness – strengthens your heart and improves circulation.

    2. Lowers blood pressure – walking regularly helps keep blood pressure in a healthy range.

    3. Improves cholesterol balance – increases HDL (“good”) and reduces LDL (“bad”) cholesterol.

    4. Stimulates lymphatic flow – enhances your body’s natural detox system, flushing out waste and bacteria.

    5. Improves gut function and reduces gastroparesis symptoms – light activity after meals helps digestion.

    6. Builds stronger bones – weight-bearing movement lowers the risk of osteoporosis and fractures.

    ⚖️ Weight, Metabolism & Physical Wellbeing

    1. Aids weight management – supports healthy fat loss and muscle tone.

    2. Boosts metabolism – keeps your body burning energy efficiently.

    3. Improves aerobic fitness – strengthens lungs and endurance over time.

    4. Supports joint health and flexibility – movement reduces stiffness and pain.

    5. Is low-risk and low-impact – gentle on the body, making it suitable for most fitness levels.

    🧠 Mental, Emotional & Spiritual Benefits

    1. Reduces stress – calms the nervous system and therefore stabilises blood glucose indirectly.

    2. Improves mood – boosts endorphins and serotonin, easing depression and anxiety.

    3. Supports mental clarity – increases oxygen flow to the brain for sharper focus.

    4. Improves sleep quality – regular activity helps you fall and stay asleep more easily.

    5. Enhances confidence and self-discipline – builds a sense of control over your health.

    6. Connects you with nature – nurturing mindfulness, calm, and a sense of spiritual grounding.

    ☀️ Practical & Lifestyle Advantages

    1. Increases Vitamin D exposure – outdoor walking supports bone, immune, and mood health.

    2. Inexpensive and accessible – no gym, equipment, or membership required.

    3. Can be done anywhere – easy to maintain the habit while traveling.

    4. Fits into daily routines easily – short walks after meals or errands make it sustainable.

    5. Encourages social connection – walking with friends or groups adds motivation and joy.

    6. Supports long-term health and longevity – lowers risk of complications and chronic disease.

    7. Empowers you to take active ownership of your healing journey – a simple, consistent act that builds strength, resilience, and hope.

    Closing Thoughts

    Walking might seem small, but it’s one of those beautiful little things that changes everything over time — your mood, your blood sugars, your sense of self.
    So here’s to movement, mindfulness, and finding our rhythm again… one walk at a time.

    Now… shall we both stop reading about walking and actually go for one?

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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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    • 5 Everyday Practices to Balance Cortisol

      5 Everyday Practices to Balance Cortisol

      Why Stress Spikes Your Blood Sugar Numbers

      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.
      Image by mooremeditation from Pixabay

      Summary: This post shares five simple, science-backed ways to naturally balance cortisol and reduce stress in Type 1 diabetes: moderate movement, quality sleep, mindfulness, time in nature, and strong social connections. The focus is on creating a healthy rhythm — not eliminating cortisol — to support steadier energy, mood, and blood sugar.

      Introduction

      By now, you know that cortisol — the so-called “stress hormone” — plays a huge role in energy, mood, and blood sugar regulation. For people with Type 1 diabetes, these effects can feel amplified, with stress triggering unexpected spikes or dips in glucose.

      The good news? While we can’t eliminate cortisol (and we wouldn’t want to!), we can influence how our body responds to stress and keep our levels in a healthier range. Small, consistent lifestyle practices make a real difference.

      In this post, we’ll walk through five everyday strategies to help balance cortisol, support your body’s natural rhythm, and make your mind and body feel more in control.

      1. Moderate Movement

      Exercise is one of the most effective ways to regulate cortisol — but it’s not about pushing yourself to extremes.

      Studies show that moderate-intensity activities like brisk walking, cycling, or yoga can lower cortisol levels and improve sleep quality [1][2]. On the other hand, very high-intensity workouts can temporarily raise cortisol, which may be counterproductive if your body is already stressed.

      Think of movement as medicine for your stress hormone: it should energize and refresh, not drain you. Even a 20–30 minute walk outside can make a meaningful difference in your day.

      2. Prioritize Quality Sleep

      Cortisol and sleep are tightly linked. Your body expects a regular rhythm: cortisol rises in the morning to help you wake, then gradually falls so you can rest at night.

      Irregular sleep schedules or poor-quality sleep can flatten this rhythm, leading to fatigue, brain fog, and elevated stress hormones [3].

      Practical tips:

      • Stick to a consistent bedtime and wake time.
      • Create a restful sleep environment: dark, cool, and quiet.
      • Limit screens before bed to reduce light disruption.

      Even small improvements in sleep can have a big impact on your cortisol balance and overall energy.

      3. Mindfulness and Relaxation Techniques

      Mindfulness practices — meditation, deep breathing, or simple grounding exercises — have been shown to lower cortisol significantly [4][5].

      For example, in a study of medical students, just four days of mindfulness meditation reduced average cortisol by 75 nmol/L — that’s a substantial shift in stress hormone levels [5].

      You don’t need to meditate for hours. Even 5–10 minutes daily of focused breathing or a guided mindfulness exercise can help your body reset, calm your nervous system, and reduce stress-related blood sugar spikes.

      4. Spend Time in Nature

      There’s science behind the “nature pill.” Spending just 20 minutes in a park, forest, or any green space has been shown to lower cortisol levels [6].

      Nature walks, sitting in a garden, or simply observing trees and plants can:

      • Reduce stress hormones
      • Calm your nervous system
      • Improve mood and focus

      If getting outside is tricky, even houseplants or a window view of greenery can provide a small cortisol-lowering benefit.

      5. Build Strong Social Connections

      Humans are social creatures, and strong relationships can buffer the effects of stress. Maintaining friendships and social support networks has been associated with lower cortisol levels [7].

      Quality interactions — meaningful conversations, shared laughter, or simply spending time with loved ones — help regulate stress hormones. Prioritizing these connections is just as important as sleep, movement, and mindfulness in balancing cortisol.

      Closing Thoughts

      Cortisol isn’t the enemy — it’s a crucial signal that your body is responding to stress. The goal isn’t elimination, but balance. By integrating moderate movement, quality sleep, mindfulness, time in nature, and social connection, you can create a foundation for better stress management, healthier blood sugar, and a calmer mind.

      Which of these practices feels doable for you today? I’d love to hear what works — share your thoughts or your own stress-reduction strategies in the comments, and let’s learn from each other’s experiences.

      References:

      1. De Nys, L., et al. (2022). The effects of physical activity on cortisol and sleep. Psychoneuroendocrinology, 143, p.105843.
      2. Caplin, A., et al. (2021). Exercise intensity and cortisol response. Psychoneuroendocrinology, 131, p.105336.
      3. Kumari, M., et al. (2009). Sleep duration and cortisol secretion. Journal of Clinical Endocrinology & Metabolism, 94(12), pp.4801–4809.
      4. Rogerson, O., et al. (2024). Stress management interventions and cortisol. Psychoneuroendocrinology, 159, p.106415.
      5. Turakitwanakan, W., et al. (2013). Effects of mindfulness meditation on serum cortisol. Journal of the Medical Association of Thailand, 96(Suppl. 1), pp. S90–S95.
      6. Hunter, M. R., et al. (2019). Urban nature experiences reduce stress. Frontiers in Psychology, 10, 722.
      7. Miller, M. (2021). Friendship and cortisol reactivity. Communication Research Reports, 38(4), pp.305–314.

      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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      • Cortisol and Type 1 Diabetes

        Cortisol and Type 1 Diabetes

        Why Stress Spikes Your Blood Sugar Numbers

        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.
        Image by Pedro Figueras from Pixabay

        Summary: This post explains the vital role cortisol plays in regulating energy, mood, blood sugar, immunity, and stress response, while clarifying that it’s not just a “stress hormone” but an essential daily rhythm driver. It highlights how imbalances — whether too high, too low, or poorly timed — can impact sleep, weight, mood, and overall health, emphasizing the importance of balance rather than demonizing cortisol.

        Introduction

        If you have Type 1 diabetes, you’ve probably noticed that your blood sugar can feel unpredictable. You do everything “right” — count carbs, take insulin, move your body — and yet sometimes your numbers still spike or dip for no obvious reason.

        One of the main culprits behind these mysterious highs and lows? Cortisol, the so-called “stress hormone.” Understanding how this hormone interacts with blood sugar can be a total game-changer, helping you approach your diabetes management with curiosity instead of frustration.

        In this post, we’ll explore how cortisol works differently in people with Type 1 diabetes, why stress can trigger unexpected blood sugar changes, and what that means for your daily life.

        How Cortisol Raises Blood Sugar

        Cortisol is designed to help you respond to stress. In anyone without diabetes, when cortisol rises, your liver releases glucose for quick energy. The pancreas responds by releasing insulin, moving that sugar into your cells where it can be used.

        But for people with Type 1 diabetes, the pancreas no longer produces insulin. That neat balancing act disappears. When cortisol rises — triggered by stress, illness, excitement, or even poor sleep — there isn’t an automatic insulin response to counter it. The result? Blood sugar spikes that can feel completely random.

        So, those unexpected highs aren’t a sign that you’re doing something “wrong.” They’re your body’s natural response to stress hormones. Recognizing this can help shift your mindset from self-blame to strategy: “Okay, cortisol is spiking. How can I adjust my insulin or routine to support my body?”

        The Vicious Cycle: Highs, Lows, and Stress

        The relationship between cortisol and blood sugar isn’t one-way. High glucose itself can act as a stressor, prompting your body to release more cortisol — and sometimes adrenaline — which can push your numbers even higher.

        Low blood sugar can trigger cortisol too. When your glucose dips too low, your body perceives it as a threat and signals the adrenal glands to release cortisol to bring it back up. This means both highs and lows can provoke a stress response, creating a delicate balancing act.

        Understanding this cortisol–blood sugar loop can feel liberating. It helps explain why numbers sometimes swing even when diet and insulin seem “perfect.” Instead of feeling defeated, you can see patterns and adjust more compassionately and strategically.

        My Personal Cortisol Test Results

        Recently, I had my cortisol levels tested, and the results were… interesting. On paper, they looked normal:

        Time Cortisol (nmol/L) Typical Reference Range (nmol/L)
        6 : 11 am
        6.70
        5 – 23
        6 : 41 am
        17.11
        10 – 25
        7 : 47 am
        10.65
        8 – 20
        11 : 16 am
        2.57
        2 – 9
        4 : 37 pm
        1.79
        1 – 5
        10 : 12 pm
        0.88
        <1 – 2

        By the numbers, everything fell neatly within the reference ranges. My morning peak and evening low looked textbook.

        But the accompanying graph told a different story: early morning cortisol was deep in the “red zone,” then lingered moderately high for the rest of the day.

        The discrepancy comes down to reference ranges. Labs often define “normal” based on averages from high-stress modern lifestyles. Just because your numbers fall in the “normal” column doesn’t mean your cortisol is optimal for healing or balanced energy.

        The takeaway? Even “normal” cortisol can still contribute to blood sugar unpredictability in Type 1 diabetes.

        Why This Matters for Type 1 Diabetes

        Recognising cortisol’s influence on your blood sugar changes the game:

        • Stressful events, illness, poor sleep, or excitement can all spike cortisol → leading to higher glucose.

        • Low glucose can also trigger cortisol → causing rebounds or swings.

        • Understanding this loop allows for compassionate adjustments rather than self-blame.

        This insight can help us all anticipate patterns, adjust insulin thoughtfully, and approach your numbers with curiosity rather than judgment.

        Closing Thoughts

        Cortisol isn’t the enemy — it’s a vital signal that your body is responding to stress. For people with Type 1 diabetes, knowing how stress hormones affect blood sugar is empowering.

        Next up: In the following post, we’ll explore practical, everyday strategies to balance cortisol and support your body’s healing process.

        GET HEALINGT1D’S FUTURE ARTICLES IN YOUR INBOX!

        Get the latest musings and findings straight to your email inbox.

          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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        • Cortisol 101

          Cortisol 101

          What the ‘Stress’ Hormone Really Does in Your Body

          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.
          Image by Gordon Johnson from Pixabay

          Summary: This post explains the vital role cortisol plays in regulating energy, mood, blood sugar, immunity, and stress response, while clarifying that it’s not just a “stress hormone” but an essential daily rhythm driver. It highlights how imbalances — whether too high, too low, or poorly timed — can impact sleep, weight, mood, and overall health, emphasizing the importance of balance rather than demonizing cortisol.

          Introduction

          Do you ever feel completely drained, even after a full night’s sleep? Maybe you’ve noticed extra weight around your belly, a rounder face, or mood swings that seem to appear out of nowhere. If this sounds familiar, your body might be signalling something about cortisol — the hormone we often think of as “stress,” but that is really far more nuanced.

          Cortisol plays a central role in your energy, blood sugar regulation, immune function, and even how your body responds to illness or injury. But when its rhythm is off, it can make you feel like you’re constantly fighting an uphill battle with fatigue, mood, and physical health.

          In this post, we’ll unpack the basics: what cortisol actually does, how it moves through your day, and why keeping it in balance matters for your well-being.

          How to Tell if Cortisol Might Be Off

          Sometimes, the signs are subtle. You might feel perpetually tired, dragging yourself through the day no matter how much rest you’ve gotten. Your belly might feel softer, or your face rounder than it used to. Perhaps you’ve noticed your blood pressure creeping higher, or mood swings — anxiety, irritability, or low feelings — sneaking in where they didn’t before. You might even bruise more easily than you used to.

          These aren’t diagnoses. They’re clues that your cortisol rhythm could be disrupted, offering a chance to pay closer attention to how your body responds to daily stressors.

          What Cortisol Actually Is

          Cortisol is often called the “stress hormone,” but that nickname gives it a bad rap. In reality, cortisol is essential. It helps your body manage energy, regulate blood pressure and blood sugar, support your immune system, and respond effectively to challenges, big or small.

          Cortisol follows a daily rhythm, tied to your internal body clock. It rises a few hours before you wake, peaking about 30–45 minutes after you open your eyes. This “cortisol awakening response” is your body’s way of nudging you awake and ready for the day.

          As the day progresses, cortisol gradually declines, giving you a steady flow of energy. By evening, cortisol should be at its lowest, letting melatonin — the sleep hormone — take the reins and guide you into restorative rest.

          When stress or danger strikes, cortisol triggers the fight-or-flight response. Blood sugar rises, your heart rate increases, and your body focuses on immediate survival. Ideally, once the stressor passes, cortisol returns to baseline, ready for the next challenge.

          In a standard lab test, cortisol might look like this:

          • Morning: ~276–552 nmol/L

          • Afternoon: ~83–276 nmol/L

          • Evening: <138 nmol/L

          • Midnight: near undetectable

          Why Cortisol Balance Matters

          High or prolonged cortisol can leave you constantly fatigued, increase belly weight, raise blood pressure and blood sugar, affect your mood, and even weaken your immune system. Low cortisol, or insufficient morning rise, can make getting out of bed feel impossible and leave you mentally foggy.

          The takeaway? Cortisol isn’t the enemy — it’s a vital hormone whose timing and rhythm are crucial for energy, mood, and overall health.

          The “Good” Side of Cortisol

          Without cortisol, life would be very different. It helps stabilize blood pressure, supports your sleep-wake cycle, provides quick bursts of energy when needed, and helps your body respond to illness or injury. Problems only arise when cortisol stays too high for too long or doesn’t rise and fall in a healthy rhythm.

          Closing Thoughts

          Your body communicates constantly, and cortisol is one of its most important messengers. Notice your energy dips, mood swings, or physical changes? That’s your cue to pay attention to your stress and hormone balance.

          If you are now thinking more deeply about how cortisol might be affecting your body and what you might do to help, try looking at the following:

          1. Developing a great morning routine to ensure that cortisol rises calmly in the early hours of the day

          2. Getting decent quality sleep to ensure cortisol is not unnecessarily elevated

          3. Managing stress and successfully processing the fight-or-flight response to avoid unnecessary cortisol spikes

          Next up: In the next post, we’ll explore how cortisol interacts with blood sugar and why it matters especially for people with Type 1 diabetes.

          GET HEALINGT1D’S FUTURE ARTICLES IN YOUR INBOX!

          Get the latest musings and findings straight to your email inbox.

            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’s Book Club: ‘The Wisdom of Your Body’ by Hillary L. McBride PhD

            June’s Book Club: ‘The Wisdom of Your Body’ by Hillary L. McBride PhD

            Understanding Embodiment In A Disconnected World

            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: In June’s HealingT1D book club, we explored Hillary McBride’s ‘The Wisdom of Your Body’. This profound read delves into the body’s role in healing, the impact of trauma, and the importance of movement. McBride’s insights encourage a deeper connection with our bodies and thoughtful emotional processing.

            Today, I want to share insights from the first book featured in HealingT1D’s book club: The Wisdom of Your Body by Hillary McBride. It was an enlightening read, and I hope to convey some of its key messages to those who couldn’t attend. While I’ll highlight some edited points from the book, I highly recommend reading it yourself. McBride’s profound advice is likely to resonate differently with each of us, as healing is a deeply personal journey.

            The Wisdom of Your Body is both bold and poetic, exploring the sacred nature of our bodies in today’s world. McBride guides us through understanding our bodies from a personal perspective, emphasising the importance of our relationship with ourselves. The book delves into themes such as trauma, healing, bodily sensations, pain, sexuality, and spirituality, making it a comprehensive exploration of embodiment.

            This book prompted significant reflection for me, especially with the self-reflection exercises at the end of each chapter. Although I’ll touch on a few themes below, the book is rich with insights that you’ll likely find intriguing if you decide to read it!

            Embodiment And What It Means To Be ‘Embodied’

            McBride opens her book by underscoring how much our bodies contribute to our lives. She mentions that our bodies facilitate “human thriving, connection to ourselves and others, and the fullness of pleasure, wisdom, empathy and justice,” among other experiences (p. 2). She argues that “being fully connected to the body is about being fully alive” (p. 6).

            However, embodiment isn’t easy for everyone. Those who have experienced trauma or illness may find their bodies feel disconnected from their true selves. For individuals with diabetes, the challenge is even greater. They live in their bodies yet must frequently measure and medicate it, creating a complicated relationship.

            Personally, I’ve struggled with feeling that my body is somewhat separate from me, often perceiving it as a liability. McBride suggests that the body inherently knows how to live in a connected and present way. She encourages dialoguing with our bodies to uncover what they are trying to communicate. This idea intrigues me, though I’m still unsure what this dialogue should look like. Should I journal my body’s responses, or simply listen and interpret?

            The Traumatised Body

            In The Wisdom of Your Body, McBride explores how trauma affects bodily function. She provides a helpful diagram of the stress response, which consists of four stages: safety, social engagement, mobilization, and shutdown. When stressed, we first seek social support. If that fails, we move into the fight-flight-freeze response. If that doesn’t work, the body shuts down.

            The hierarchy of trauma – the fight-flight-freeze continuum – is not new to me.  What was new, or what caused me to think more deeply, was the idea of social engagement existing as a stage prior to mobilization.  McBride stated “If social connection won’t help me, or if it could put me at greater risk, another branch of my vagus nerve is activated, along with my hypothalamus, pituitary gland, and adrenal gland.”  This suggests that, with a high enough level of threat or stress, social connection becomes irrelevant and the body’s physiology decreases that level of functioning in favour of mobilization.    If that is the case, then asking someone to be social or create a social connections when existing in a mobilization response (what I suspect diabetes is) may be futile, or even harmful.

            This notion aligns with Dr. Kelly Turner’s emphasis on social support for healing, but it also suggests that during high stress, focusing on re-regulating the nervous system might be more beneficial before pursuing social interactions.

            The Shutdown Response And Depression

            If mobilization fails to address stress, the shutdown response takes over. In modern life, this often manifests as feeling drained or wanting to isolate. McBride connects this response to depression, which is two to three times more prevalent among people with Type 1 Diabetes (Gendelman et al., 2009).

            The Mobilization Stage and Movement

            McBride highlights that when stress peaks at the mobilization stage, movement can help return us to a safer state. Movement dissipates nervous system energy, preventing further stress escalation and supporting overall well-being. McBride emphasizes that movement, rather than exercise, is crucial for physical, mental, emotional, and relational health (p. 239). Gentle, enjoyable movement is preferred over more punishing exercise routines (p. 241).

            These ideas on movement drew together my thoughts from other areas.  For instance, in her book “Radical Hope”, Dr Kelly Turner identified exercise as another healing factor.  Similarly, Daniel Darkes used running on a regular, perhaps daily, basis as a form of movement or exercise when he healed from Type 1 Diabetes.  On a day-to-day level, John Pemberton uses exercise as a key factor in optimally controlling his Type 1 Diabetes.  Lastly, I have also discussed the benefits of rebounding (a form of jumping) for health.  Perhaps I should add trauma processing to its list of benefits!

            Feelings

            McBride dedicates a chapter to “Feeling Feelings,” offering guidance on processing emotions. She identifies seven primary emotions—anger, excitement, sadness, disgust, joy, fear, and sexual excitement—and suggests that each has its own circuitry and function. This concept reminded me of Candace Pert’s work on neuropeptides and their association with emotions. Could insulin, for instance, be linked to anger?

            McBride’s advice on understanding and processing emotions is invaluable. She provides strategies for developing a grounding toolkit and recognizing bodily responses to emotions, which I highly recommend exploring.

            Thoughts And Language

            McBride discusses the connection between thoughts and bodily experiences, coining the term “bodymind” to describe this integrated system. Our language affects our physiology, which made me reconsider terms like “diabetic.” If our language shapes our body’s state, could referring to ourselves as “people with diabetes” foster a healthier self-perception?

            As McBride suggests, we should focus on nurturing our identity beyond diabetes. By living fully and embracing our broader selves, we allow new ways of thinking and being to emerge.

            GET HEALINGT1D’S FUTURE ARTICLES IN YOUR INBOX!

            Get the latest musings and findings straight to your email inbox.

              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:
            • Chiropractic Care

              Chiropractic Care

              Health From The Spine Onwards

              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: Fascinated by Hippocrates’ and Dr. Joe Dispenza’s insights into mind-body connections, the author turned to chiropractic after conventional treatments for a shoulder injury fell short. Chiropractic, focusing on spine and musculoskeletal health, offers a holistic approach often praised for patient satisfaction.

              My fascination with chiropractic began when I delved into the writings of Hippocrates and his profound insights into the interconnectedness of the mind and body. Whilst writing my blog post on Hippocrates, I came across two particular quotes among his teachings that have still stayed with me: “When in sickness, look to the spine first,” and “Get knowledge of the spine, for this is the requisite for many diseases.”

              This gentle prodding to keep the spine in mind was awoken again as I explored the pioneering work of Dr. Joe Dispenza in the field of mind-body healing. His research has contributed significantly to understanding the power of the mind in influencing physical health outcomes and he, himself, is a trained chiropractor.
              When I developed a shoulder injury last year and conventional osteopathic treatments offered only limited relief, I sensed it was time to explore chiropractic care as an alternative avenue.
              What Is Chiropractic?
              Chiropractic is a hands-on healthcare discipline focused on the diagnosis and treatment of musculoskeletal disorders, particularly those related to the spine. Chiropractors employ manual techniques, adjustments, and manipulations to restore proper alignment of the spine and optimise the function of the nervous system. Beyond spinal adjustments, chiropractors also address issues in joints, muscles, and soft tissues to improve mobility and overall well-being.  Some chiropractors also venture into the nervous system.

              To become a chiropractor, individuals undergo extensive education and training, typically completing a 4-5 year doctoral program culminating in the title of ‘Doctor of Chiropractic’. This rigorous training equips chiropractors with the knowledge and skills to provide comprehensive care and address a wide range of health concerns.

              While chiropractic care is considered an alternative approach outside of the conventional Western medical model, it boasts high patient satisfaction rates. According to a study cited in the Journal of Manipulative and Physiological Therapeutics, 83% of patients report satisfaction or high satisfaction with their chiropractic treatments.

              Navigating Controversies

              Despite its popularity and positive patient outcomes, chiropractic care is not without controversy. Some critics question its effectiveness and safety, particularly in the context of certain spinal manipulations. A study published in the Journal of Pain Research highlights ongoing debates within the medical community regarding the evidence base and risks associated with chiropractic interventions.

              However, my recent exploration of ‘You Are The Placebo’ by Dr. Joe Dispenza has shifted my perspective. Rather than solely relying on meta-analyses and scientific studies to validate its efficacy, I’m increasingly drawn to the notion that my belief in the treatment—what Dr. Dispenza refers to as “being the placebo”—may play a pivotal role in its effectiveness. This aligns with my personal philosophy that healing often transcends conventional medical boundaries and necessitates a much more holistic or alternative approach.

              Personal Reflections on Healing

              From a personal standpoint, I’ve long held the belief that managing and potentially healing conditions like Type 1 Diabetes involves more than just pharmaceutical interventions. While I value and adhere to the treatments prescribed by my Western medicine doctor, I also recognize the limitations of conventional approaches in addressing the multifaceted aspects of chronic conditions.

              If Western medicine were going to provide a cure for Type 1 Diabetes, wouldn’t it have been on the horizon by now?  Therefore, I feel compelled to find alternative routes that offer a much more holistic treatment plan.  My decision to explore chiropractic care is one element of that plan.
              My Chiropractor: A Holistic Approach

              My chiropractor brings a wealth of experience to his practice, spanning many years in the field. Beyond his chiropractic expertise, he has also pursued training in functional medicine, which emphasises a personalised, integrative approach to health care. This combination allows him to not only address immediate musculoskeletal issues through chiropractic adjustments but also to consider broader factors influencing my overall health and wellbeing.

              I have been seeing him for approximately six months now.  I know that my shoulder is improving greatly and I feel optimistic that the healing I will gain from chiropractic will extend beyond my shoulder joint and into my overall wellbeing.

              In this way, my journey into chiropractic care represents a personal exploration of holistic health practices and their potential to complement traditional medical treatments. It’s a journey guided by curiosity, personal experience, and a belief in the interconnectedness of mind and body—a journey that continues to shape my understanding of what it means to pursue optimal health and healing.

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                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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              • Conqueror Virtual Challenges

                Conqueror Virtual Challenges

                Exploring The World, One Step At A Time

                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: “Conqueror Virtual Challenges” injects excitement into daily exercise routine with participants virtually explore 60+ destinations worldwide. The app offers immersive experiences with virtual postcards and factsheets, emphasising accountability, community support, and diverse exercise options. It’s a practical, motivating tool for combining fitness goals with armchair travel.

                Adding Realistic Adventure to My Routine: Conqueror Virtual Challenges

                In my ongoing journey towards healing, I’ve stumbled upon a resource that has added a new dimension to my exercise routine. In a previous blog post, I highlighted the importance of walking for health, acknowledging its benefits for nervous system regulation, blood pressure, cortisol levels, and Vitamin D levels (if you walk outside!). Nonetheless, the monotony of walking the same route each day can become an issue. However, I’ve found a solution that injects a bit of excitement into the mix: Conqueror Virtual Challenges.

                What are Conqueror Virtual Challenges?

                These challenges offer a practical way to turn your daily exercise into a S.M.A.R.T. fitness goal that keeps things engaging. Using a straightforward app, participants log their exercise distances and receive a medal upon completing the required distance for each challenge.
                What makes these challenges interesting is their global theme. As someone who enjoys exploring new places, this aspect appealed to me greatly. Whether it’s strolling through Rome or exploring the Amazon Rainforest, each challenge offers a unique backdrop. With over 60 destinations to choose from, there’s variety to keep things interesting.

                How Do Conqueror Challenges Work?

                Choosing a challenge tailored to your preferences and fitness level is straightforward. Challenges vary in location and distance, with some offering additional features like virtual postcards or street view functionality. Distances can be inputted into the Conqueror App manually or via a fitness device. I personally use my Apple Watch with it, and it works seamlessly (although I do have to wait for the end of the day before it updates that day’s distance).
                Each challenge has a specific virtual route that you walk, with Google Maps guiding your way within the app. As you progress along the route, the app delivers virtual postcards and informative factsheets about the places you’ve encountered. This transforms your walk from a mundane stroll to a global exploration.
                Upon completion, they send out a medal for completing the challenge. The medals are truly beautiful and serve as tangible rewards for your efforts. I’m more than willing to walk 100km or more just to get my hands on one of these! Each medal is specifically designed for the trail you’ve walked, featuring intricate details that make them truly special. The quality is fantastic too, making you feel truly rewarded for the effort you’ve put in.
                Engaging with friends or family members adds a fun, supportive element. I’ve created a group with my husband (and sometimes my daughter), allowing us to see each other’s progress and adding a bit of friendly competition to the mix. This adds an extra layer of accountability, ensuring I stay ahead of my husband (in a friendly, uncompetitive way, of course!).

                Beyond Walking: Diverse Options for All

                While I primarily use the challenges for walking, Conqueror Virtual Challenges accommodate various forms of exercise, including swimming, running, and wheelchair-based activities. In fact, some routes seem specifically designed for other exercise types, such as the English Channel challenge for swimming or the 700-km long routes for running.
                In the hugely supportive Conqueror Community on Facebook, people share how they use challenges for purposes beyond exercise. For example, if you need accountability for another task, you could mentally assign yourself a particular distance for each completion and then post these into the challenge. Some members even run multiple challenges at once, allowing them to track progress in different areas of their lives.
                In conclusion, Conqueror Virtual Challenges offer a practical way to add variety to your exercise routine and stay motivated. Whether you’re looking to spice up your walks or explore new destinations from the comfort of home, these challenges provide a realistic and achievable approach to fitness goals.

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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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                • Skin Grip’s Adhesive Patches

                  Skin Grip’s Adhesive Patches

                  Enhancing The CGM Experience

                  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
                  Skin Grip Adhesive Patch for the Freestyle Libre 2 in Yellow

                  Summary: Discover the solution to common adhesive issues with Continuous Glucose Monitoring sensors in Skin Grip’s Adhesive Patches. In this blog post, the author shares her journey of overcoming frustrations with sensor adhesion by using Skin Grip’s reliable and durable fix. Learn about the features that set Skin Grip apart, making it a valuable addition to your diabetes management toolkit.

                  Embarking on the journey of diabetes management with Freestyle Libre 2 brought incredible insights into my blood sugar levels. Yet, one persistent challenge remained – the sensor’s adhesive quality. Today, I unravel the tale of my six-year-long quest to find the perfect solution and introduce you to the game-changer: Skin Grip Adhesive Patches. Get ready to bid farewell to adhesive woes and embrace a worry-free experience with your Freestyle Libre 2.

                  The Annoyances of the Original Freestyle Libre

                  I started using the Freestyle Libre some six or seven years ago.  Whilst I loved the product as it opened my eyes up to all of my blood sugar data, one of my primary concerns was the sensor’s tendency to lose adhesion after encounters with water or the occasional run-in with a door frame. This became particularly annoying as these sensors were not exactly cheap – they were not covered by insurance or the NHS in those days. To overcome this, I tried to develop some tricks like avoiding water for the first 24 hours (put it on after drying your skin from one shower and then don’t shower or bathe again for the next 24 hours!) and being hyper-aware of potential obstacles at arm height (there’s a lot of them!). However, life had a knack for turning these precautions into an Olympic-level game of “Don’t Knock Your Freestyle Libre Off”!  I needed an easier solution.

                  Adhesive Patches of Yesteryear

                  Enter adhesive patches – a concept aimed at securing the sensor in place. I experimented with various solutions, including simple pharmacy-bought tape and also purpose-built patches. However, none provided a foolproof solution. These early patches still started to peel off within a few days and removing them without dislodging the sensor became a challenging task.  So all I could do was apply more tape on top of the old sensor or tape, which resulted in a lot of tape by the end of two weeks!

                  Enter the Solution: Skin Grip Adhesive Patches

                  Skin Grip proved to be the game-changer I was looking for. These patches are waterproof, sweatproof, and ensure the sensor stays securely in place for the full two weeks of wear. Unlike other solutions, Skin Grip has consistently delivered on its promise, lasting the entire sensor duration  (their website says they last between 12-14 days, but I’ve never had them come off before my sensor has expired).

                  The Lowdown on Skin Grip Adhesive Patches

                  Affordability, durability, and variety are the key features of Skin Grip Adhesive Patches. Available in packs of 20 and various colours (rainbow, pastel, black, blue, camouflage, etc.), these patches cater to a range of tastes.  They also come in different shapes that accommodate a range of Continuous Glucose Monitoring devices, including the Freestyle Libre 2, Dexcom G6, Insulet Omnipod, and the Medtronic Guardian and also insulin pumps. You can conveniently find them on platforms like Amazon, making it easy to incorporate them into your diabetes management routine without any extra stress.

                  Caution

                  While Skin Grip Adhesive Patches offer an excellent solution, it’s essential to consider potential allergies to plasters due to their adhesive nature. Additionally, choose a patch colour that you’re comfortable wearing continuously for the full two weeks, as attempting to remove the patch mid-cycle might result in the sensor coming off too – a testament to their strong adhesion.

                  Conclusion

                  In sharing my experience with Skin Grip Adhesive Patches, I want to emphasize that this is not a sponsored post. When something genuinely improves my diabetes management, I believe in sharing it with others. It’s not about financial gain but enhancing the quality of our lives. Consider Skin Grip as a valuable addition to your diabetes management toolkit, providing peace of mind and reliability to your Freestyle Libre 2 experience.

                  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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                  • The Glucose Never Lies

                    The Glucose Never Lies

                    A Programme To Give Knowledge and Empowerment To Those With 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.
                    healing curing type 1 diabetes naturally

                    Summary: ‘The Glucose Never Lies’ website, created by diabetes veteran John Pemberton, offers valuable insights on managing blood sugars without strict low-carb diets. Structured for easy understanding, it covers foundational diabetes care and a dynamic glucose management model, benefiting continuous glucose monitor users. The author reports early positive outcomes, indicating its potential to revolutionise her diabetes management.

                    Hey there!  Today, I want to share an absolutely fantastic website I discovered in my diabetes journey – a website called ‘The Glucose Never Lies‘, crafted by the amazing John Pemberton.

                    A Family Legacy: Why John Pemberton Created His Website

                    Imagine this: a seasoned Type 1 Diabetes veteran, a Diabetes Dietitian himself, creating a digital haven of knowledge for his own family.  John’s driving force?  His own children.  He wants to pass on his hard-won knowledge to his children, should they one day become diabetic themselves.  This is particularly important for John, given the higher inheritance rate from dads to their offspring.

                    Beyond Disclaimers: The Goldmine of Information

                    John explicitly and repeatedly wisely states that this website is not intended for anyone other than his children.  He emphasises how no medical relationship is formed and nothing he talks about should be construed as advice for third parties.  However, his website is a goldmine of information!  From tackling blood high  and blood sugars to handling exercise and dosing for meals and even a nerd corner for diabetes research – it’s a must-see.  I strongly recommend looking at what he has to offer and taking any bits that interest you (or even all of it!) to your medical practitioner to discuss if this might suit your particular diabetes situation.

                    Health Without Low-Carb Struggles

                    What I was particularly excited by is that this is the first resource I’ve found that shows a path to great diabetes health without enforcing a strict low-carb diet. As discussed here, I’ve danced with low-carb diets before, but they never stuck for me. The cravings were real, and “falling off the wagon” became a recurring theme. But now, this website offers a way to achieve more of those flat lines without swearing off carbs entirely – it’s nothing short of brilliant!

                    Foundations: Diabetes Care Basics

                    I have to say that I find his website fantastic.  It is designed for even the most unknowledgeable amongst us.  His programme for diabetes health basically consists of two stages.  The first, the foundations, covers the basics of diabetes care – such as bolus and basal insulin, dealing with hypoglycaemia, exercise and eating well for diabetes.  Even if you are an individual with a lot of diabetes experience behind you, I suspect that you can still gain a lot of useful information just from this part.  I am more than forty years into my diabetes journey and I still learnt some really great stuff here.  

                    Dynamic Glucose Management: GAME, SET and MATCH

                    Then comes what John calls ‘Dynamic Glucose Management’ – a three-part model: GAME (stop highs), SET (stay in target), MATCH (prevent lows).  Each part (GAME, SET and MATCH) is an acronym that helps you to remember each part of the model.  Together, these give you the overall map to diabetes health.  Nevertheless, John still goes beyond the foundations and the model to also offer  information on mealtime insulin and tailoring blood sugars for different kinds of exercise.
                    Whilst it sounds like a lot of information (it is, after all!), it is broken down into bitesize sections and the whole website can be digested at your own pace. But, please, if you are thinking about implementing anything that The Glucose Never Lies website contains, please first discuss it with your doctor and/or diabetes team.  Making changes like this, particularly if you are relatively new to diabetes, can be challenging without the right support in place.

                    Multifaceted Learning: Video And Written Wisdom

                    What I particularly like about The Glucose Never Lies website is that each section comes in both video and written format.  Perfect for those end-of-day hours when time is yours but energy is low!

                    Just a word of caution…  The Glucose Never Lies is built on the assumption that you are using continuous glucose monitoring.  The three systems that are included are the Freestyle Libre (which I use) plus Dexcom (which John uses) and Medtronic.  John does discuss in detail the use of these and their relative merits.  Therefore, if you don’t have access to CGMs, this approach is probably not going to be the one for you.  Whilst I think there would still be a lot of information to be gained from the website, your ability to implement it may be somewhat limited.

                    Early Gains: Implementing Wisdom In Real Life

                    I’m in the early stages of implementing John’s wisdom, and guess what? I’ve already shaved off 0.2% from my HbA1c. I’m seeing more flat lines on my Freestyle Libre 2, feeling more positive, and more in control of my blood sugars. Trust me, the time spent on this website is an investment in your health!

                    So, head over to The Glucose Never Lies, soak in the knowledge, and let’s conquer diabetes together!

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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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                    • Nutrition Update

                      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.
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