HealingT1D

Category: Taking Control of My Health

  • A Personal Update

    A Personal Update

    So Much Has Happened!

    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: After an unexpected six-month break from blogging, this post is a look at the major health and lifestyle changes that have happened in my life since a brutal bout of gastroenteritis earlier this year. What started as a horrible illness somehow became the catalyst for completely changing the way I eat, move, sleep and manage my Type 1 diabetes. 

    Introduction

    It feels very strange to be sitting down to write here again after six months away. I didn’t intentionally disappear for that long, but somewhere between life, health and trying to keep up with everything else, blogging quietly slipped into the background. In that time though, so much has changed that it almost feels impossible to pick back up where I left off without first sharing what’s happened.

    What started with one horrendous bout of gastroenteritis unexpectedly became the beginning of a complete shift in my health, habits and mindset. Over the past six months, my relationship with food, exercise, sleep, energy levels and even my Type 1 diabetes management has changed dramatically. Some of the changes have been physical, some mental, and some honestly still feel a little surreal to me — but looking back now, it feels like the right time to finally put it all into words.

    Six Months Away… and a Lot Has Changed

    Well. It’s been a while.

    Six months, in fact.

    I didn’t exactly plan to disappear from blogging for half a year, but life had other ideas — and honestly, my health journey over these past few months has been so unexpectedly transformative that it almost feels fitting to come back with a proper update.

    Because a lot has changed.

    The Gastroenteritis From Hell

    Six months ago, I got gastroenteritis.

    And not the “slightly regretting tequila choices from Thursday night” kind. This was the full horror-film version.

    I was so ill. Relentless vomiting, diarrhoea, dehydration — the works. I couldn’t eat anything at all for four whole days. During that time, I mostly rotated between lying on the sofa and repeatedly telling myself, “You are going to survive this.”

    Surprisingly though, my blood sugars were mostly spot-on throughout the whole thing. Apparently when you remove carb-counting, nutrition-balancing, exercise decisions, stress, schedules and all the other moving parts of normal life, diabetes occasionally decides to behave itself for once.

    It was grim.

    But strangely… something shifted afterwards.

    The Unexpected Reset

    When I recovered from the illness, I noticed something almost immediately:

    I had energy.

    Not normal “I slept well” energy. Different energy.

    I suddenly just needed to move.

    So I started walking. A lot.

    And I felt good.
    (Yes, in the Michael Bublé kind of way!)

    What shocked me most was that my long-standing sugar cravings just… disappeared. I’ve had a complicated relationship with sugar cravings for years (honestly, that deserves its own post), but suddenly I didn’t want it anymore.

    Instead, my body started asking for actual nutrition.

    Real food.

    Fresh food.

    I now genuinely regularly crave salad, which frankly feels like a medical event in itself!

    Feeding My Body Properly

    These days, I eat mostly whole foods — aside from the occasional hypo treatment, because diabetes still likes to keep things interesting.

    I also massively increased my hydration. Living in a hot climate while walking far more than I used to means my body genuinely needs water now, and I actually want to drink it. I regularly drink 3–4 litres a day, which would previously have sounded absolutely impossible to me.

    I also prioritise protein and now eat around 110g per day.

    Somewhere along the way, my mindset around food completely changed. It stopped being about restriction or “being good” and became much more about asking:

    “What actually helps me feel strong, healthy and energised?”

    And honestly? That shift alone has been life-changing.

    Becoming Someone Who Moves

    Once I started moving more, things naturally progressed.

    I began lifting heavier weights in the gym. Then I added a third gym session each week. Then I started adding movement purely because I enjoyed it.

    Ballroom dancing.

    Rollerskating.

    Cycling.

    Hiking.

    Badminton.

    Yoga.

    That random activity you’ve never tried before…  Trampolining, anyone? [I recommend it!  Great fun!!]

    Exercise stopped feeling like punishment and started feeling like something I genuinely wanted to do.

    Over the months, my body transformed alongside my lifestyle. Altogether, I’ve lost around 45lb (20kg), and for the first time in my life, I’d probably describe my physique as athletic.

    Which still feels slightly surreal to put in writing.

    The Little Things That Add Up

    There are also all the smaller habits that quietly changed in the background.

    I now supplement with creatine, collagen, electrolytes and protein powder.
    I eat whole foods for nearly every meal.
    I sleep properly.

    And honestly, the sleep part might be one of the biggest changes of all.

    I’m now usually asleep by around 9:30pm and awake at 6am. My ADHD symptoms have improved dramatically. I can focus properly now. I complete tasks. I follow through on plans.

    I feel productive.

    Capable.

    I’m actually achieving things in my life — including finally returning to write this blog post!

    The Diabetes Update

    And then there’s the diabetes side of things.

    My HbA1c has dropped to 6.5%, which I’m incredibly happy with.  Still more to go, but great for now!

    In fact, at my last diabetology appointment, my always-looking-for-improvement diabetologist actually had no “feedback”!!

    None.

    If you live with Type 1 diabetes, you’ll understand why that felt almost auspicious…  Or suspicious!!

    So… What Now?

    I don’t really feel like the same person I was six months ago.

    What started as one horrible illness somehow became the catalyst for a complete reset in how I treat my body, my health and myself in general.

    I’m stronger. Healthier. More focused. More energised.

    And perhaps most importantly — I finally feel like I’m working with my body instead of constantly fighting against it.

    There’s still a lot I want to write about from these past few months (including the whole sugar craving situation for one, because that story deserves its own spotlight), but for now, this felt like the right place to restart.

    And honestly?

    It feels really good to be back.

    Closing Thoughts

    Looking back, it’s hard to believe how much has changed in just six months. What began as one of the worst illnesses I’ve ever had somehow became the catalyst for rebuilding my health in a way I never expected. I still have plenty to learn, and I’m sure there will be challenges along the way, but for the first time in a very long time, I genuinely feel well — stronger, calmer, more capable, and far more connected to what my body actually needs. And honestly, it feels really good to be back here writing again.

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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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    • 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?

      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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      • 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.
          Recent Comments:
        • 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.
            Recent Comments:
          • 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.
              Recent Comments:
            • Daniel, I’m Sorry

              Daniel, I’m Sorry

              An Open Letter To Daniel Darkes

              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 Alexa from Pixabay

              Summary: The author offers their heartfelt sympathies to Daniel Darkes, who has unfortunately rejoined the diabetes community after years without it.

              Dear Daniel,

              I cannot imagine the pain you must have felt, and probably still do, after being re-diagnosed with Type 1 Diabetes.  You got to touch the miracle of healing and live life with energy and passion but that was then stripped from you.  You knew,  probably when you saw the symptoms creeping back up on you, that your future had changed direction.  I am sorry for your loss and pain.

              But I’m still left wondering…  I still feel that you hold the key for so many of us.  You are the only person I know of who has been diagnosed twice.  And whilst I wouldn’t wish this diagnosis on anyone, let alone twice, I feel you hold great value still for our community.  How did your life, or your daily practices, change between releasing your Type 1 Diabetes and regaining it again?  What changed?  What similarities can you see between the first time your body created diabetes and the second time it did?  What was your emotional life like both times?  I feel that you still hold the key to the switch for turning it off, like you did before.  The real challenge in this is to lean in close enough to really see what was there.  To witness the subtleties that were actually profound.  To again meet yourself in that place where healing came naturally to your body.  To the time when your body no longer needed to promote diabetes in your cells to manage the circumstances of your life.

              I wouldn’t be surprised if the medical doctors are now drawing a line under your healing.  They’re now probably thinking that it was just a blip, something that just happened and now it all makes sense again.  I can’t get onboard with that.  Something important happened, something that can change the way we understand healing, if only we were looking.  

              Daniel, if you ever feel like exploring and digging into what this is all truly about.  What the true meaning of your healing and regression are, please reach out.  I’d love to hear from you.

              Natalie xxx

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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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              • 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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                  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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                • 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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                  • 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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                    • Type 1 Diabetes and The Menstrual Cycle

                      Type 1 Diabetes and The Menstrual Cycle

                      PCOS And Its Improvement Over 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: Today’s post focusses on something relevant to those who identify as female: the menstrual cycle.  The author discusses Type 1 Diabetes and menstrual cycles, including recounting struggles with PCOS, including severe symptoms that significantly improved over time, possibly due to pregnancy and enhanced insulin sensitivity.

                      I was shocked to find out today (thanks to this journal article) that the rate of Type 1 Diabetes is 1.8 times higher in those that are biologically male than it is in those that are biologically female.  I guess, having grown up in a family with Type 1 Diabetes just in the female line, I had a bit of a gender bias with my assumption here.  I thought that the split would be at least even between the genders.  I have been corrected!  So, this article may not apply to a fair percentage of people reading this blog but, for those that it does, I feel it’s really important to write.

                      Today, I am talking about Type 1 Diabetes and the menstrual cycle.  I haven’t exactly had an easy time of things in this area during my lifetime.  My periods arrived late (something that is not uncommon in those with Type 1 Diabetes **ARTICLE**).  This led to several visits to a gynaecologist, who diagnosed me with Polycystic Ovarian Syndrome (again, not uncommon in Type 1 Diabetes **ARTICLE**).  Then, the fun really started.  The periods that I had became almost unbearable.  The highlights included:

                      • bleeding that lasted two weeks straight
                      • so much blood that I once had to stay on the toilet for fives days straight
                      • irregular bleeds (something else that is much more common in people with Type 1 Diabetes)
                      • years without periods
                      • and such out of control emotions that, whilst in a premenstrual period, I screamed so badly at one of my school friends that she never spoke to me again.  

                      Not fun.  Looking back on that time now, I believe that a fair amount of the dramatic symptoms I had could be linked to, or directly attributed to, my Polycystic Ovarian Syndrome (PCOS).  

                      Healing Polycystic Ovarian Syndrome

                      At the time of diagnosis, it was explained to me that PCOS is an incurable condition.  So I battled on with the symptoms, took birth control to regulate myself and shrugged my shoulders about my lot in life.  Well, now I don’t have PCOS.  I had a scan a couple of years ago for an unrelated issue and was told that I did not have it.  There are no cysts on my ovaries at all and my ovaries are a normal size.  Of course, at that time, I was told that I must have been misdiagnosed the first time around.  (I didn’t ask the consultant at this time if I had also been misdiagnosed at the second, third, fourth, fifth, sixth and seventh scans and also during all of my pre-pregnancy planning with my medical team!).

                      I still have some excess facial hair but, beyond that, I have nothing to report.  My periods are regular (I mostly have a 28 to 30 day cycle each month).  The only exception to this is when I am particularly stressed out, which results in higher insulin levels and more insulin for my system.  I have no excessive symptoms throughout my cycle – no pain, no cramping, no excessive bleeding, no other disruptions or inconveniences.  

                      What Do I Believe Healed My Polycystic Ovarian Syndrome?

                      I think it was two things.  Firstly, I believe that getting pregnant really helped. I remember once hearing Victoria Beckham (yep, the Spice Girl) once say that her PCOS healed when she had her first baby, Brooklyn.  I think there’s something about pregnancy that presses the reset button on the female reproductive system.  So there’s that.  But that’s not exactly convenient for those that would like to get rid of their PCOS without the long-term commitment of raising a human to adulthood!  So…  

                       Secondly, I believe the reduction in my insulin requirements has also contributed to improving my PCOS. In my teens and twenties, I needed 16-18 units of Novorapid per meal and 22 units of Lantus nightly. Today, despite being heavier, I only require 2-4 units per meal and 12-16 units at night. This change is solely due to decreased insulin resistance rather than weight loss.
                       

                      What factors contributed to this increased sensitivity? Essentially, everything I do to promote a healthier and happier lifestyle. These practices, which I extensively discuss on my blog, enhance my overall well-being. Unsure where to begin? Start with something that resonates with you. Avoid adding stress by forcing activities you don’t genuinely want to do, as stress exacerbates insulin resistance.

                      Type 1 Diabetes with a Regular(ish) Menstrual Cycle

                      Now that I am on a regular 28- to 30-day cycle, I still have challenges with varying insulin resistance at times.  This has become even more clear to me since I have eliminated the gluten and dairy.  Both gluten and dairy were triggering inflammation in my system and, as I have been banging on about for ages, inflammation causes insulin resistance…  Just think of how much more insulin you have when you have the flu or tonsillitis or any other such lovely.  After all, that’s what the sick day rules of diabetes were created for!

                      Now that I have eliminated the gluten and dairy, it has become more obvious to me that there are more predictable fluctuations in my insulin needs over the course of each menstrual cycle.  Even with insulin resistance in the mix, I was already aware of the need for extra insulin during the week before my period (when I say more, I mean DOUBLE!).  However, more subtle variations are now becoming more evident.  To understand this in context, I’m going first need to divert for a moment to talk about the various phases of the menstrual cycle.

                      The Four Phases Of The Menstrual Cycle

                      A healthy menstrual cycle consists of four main phases.  Whilst every woman is different and one woman’s periods can fluctuate in duration from one month to the next, the following is a guide of what the phases of the menstrual cycle may look like:

                      Days 1-5: Menstruation Phase

                      This is the ‘time of the month’ when the uterus lets go of its lining and a blood flow is observed.  This bleed usually lasts for between three and seven days each month.  Levels of oestrogen and progesterone are at their lowest levels during this phase of the menstrual cycle.

                      Days 6-14: Follicular Phase

                      During this phase, the uterus builds a thick lining in preparation for receiving the ovum (or egg) that will be released from the ovary in the coming days.  In this phase, oestrogen typically rises whilst progesterone levels stay low.

                      Days 15-19: Ovulatory Phase

                      It is during this phase that an ovum is developed and then released into the uterus, ready to be fertilised by an sperm that are present.  Both oestrogen and progesterone rise during this phase, peaking at the time just before ovulation.

                      Days 20-28: Luteal Phase

                      Assuming the ovum is not fertilised by a sperm, at this point the lining of the uterus is shed and the levels of oestrogen and progesterone fall back down to their lowest levels, preparing the body for menstruation.

                      Varying Insulin Resistance Caused by Oestrogen and Progesterone

                      In terms of blood sugar levels during the menstrual cycle, there are two key players that affect insulin resistance.  These are oestrogen and progesterone.  oestrogen is understood to decrease insulin resistance (increase insulin sensitivity).  Progesterone is understood to increase insulin resistance (decrease insulin sensitivity).  So, with fluctuating levels of BOTH of these hormones during the entirety of the menstrual cycle, less predictable blood sugar readings are to be expected.  Here is what I have found:

                      Day 1 of my period: My insulin resistance dramatically switches off sometime during this day.  My insulin requirement halves.  It’s hard not to end up with an unexpected hypo (or elevated blood sugars for a large part of the day) with this unpredictable switch.

                      Days 2 – 4: my insulin sensitivity is high.  I need half to two-thirds of my ‘usual’ Novorapid doses.  Hypos are not unexpected territory here.

                      Days 5-8: usual insulin sensitivity (and therefore blood sugar control) is resumed.

                      Days 11-14: somewhere in this mix, my insulin requirements increase.  This is in-line with the release of the ovum.  This release increases two hormones LH and FSH, which are known to cause brief periods of insulin resistance.

                      Days 15-23: my blood sugars are stable here and my insulin requirements are in the normal range.  

                      Days 24-28: my insulin resistance is THROUGH THE ROOF!  I need more bolus (double!) and basal insulin.  I also appear to be more sensitive to carbohydrates…   My body reacts sharply and dramatically to any carbohydrates I eat.  The progesterone is by far the biggest player in this blood sugar pattern, with the lowering effect of the oestrogen appearing to be insignificant or absent in my case.  I also have strong carbohydrate cravings at this time.  I believe these cravings are due to my body not being able to access the glucose already in my bloodstream because my insulin levels are not sufficient as a result of the dramatic insulin resistance.  Nice Catch-22 there!

                      I have learnt that my period pattern is substantiated in the medical literature.  As an example, Barata et al. (2013) clearly demonstrated that blood sugar control is markedly different between the follicular and luteal phases, with more insulin being required in the latter half of the menstrual cycle.

                      I haven’t, as yet, got to the point where I can predict with any degree of certainty what insulin requirements I might have on each day of my cycle.  It’s still a bit hit-and-miss.  But, now having a clearer picture of what my cycle is doing and how my insulin requirements change over each few days of my cycle, I have more hope than I did.  I will report back with what I learn!

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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: