I’ve been living in a fog, a heavy, suffocating mist that obscures my reality. It’s a place where self-doubt reigns supreme, and hope is a distant memory. This is the shame bubble, a silent tormentor that has consumed me since my recent manic episode.
Unmasking the Shame Bubble
Hands touching plastic representing a shame bubble
The shame bubble is a cruel illusion, a distorted perception of oneself. It’s a place where every mistake is magnified, every flaw is a scarlet letter, and every misstep is a lifetime sentence. It’s a prison of the mind, isolating us from the world and from ourselves.
My Struggle with Bipolar 1
Bipolar disorder has been a relentless adversary, shaping my life in ways I never imagined. The manic highs and depressive lows have taken a toll on my mental and emotional well-being. But it’s the aftermath of mania, the crushing weight of shame, that has been particularly difficult to bear.
Breaking Free from the Shackles of Shame
A person breaking free from chains
I’ve learned, however, that the shame bubble is not invincible. With time, patience, and the right support, it’s possible to break free from its grasp. Here are a few strategies that have helped me:
Self-Compassion: Treating myself with kindness and understanding has been a game-changer. Instead of berating myself for my mistakes, I strive to offer compassion and forgiveness.
Mindfulness and Meditation: These practices have helped me to stay grounded in the present moment and reduce the intensity of negative thoughts.
Professional Help: Working with a therapist has been invaluable. While it hasn’t been a magic bullet yet, they’ve provided me with tools and techniques to manage my symptoms and improve my overall well-being. I’m also exploring alternative approaches to find what works best for me.
Building a Supportive Network: Surrounding myself with loved ones who offer unconditional love and support has been a lifeline.
A Glimpse of Hope
A person watching a sunrise
While the journey to recovery is ongoing, I’m hopeful for the future. I’m learning to embrace my vulnerabilities and to see myself as a work in progress. By sharing my story, I hope to inspire others who may be struggling with similar challenges.
Remember, you are not alone. If you’re living with bipolar disorder or any other mental health condition, please reach out for help. You deserve to live a fulfilling life, free from the shackles of shame.
I’m currently in the throes of a depressive episode, and the shame bubble is suffocating. I withdraw from social interactions, neglect my personal hygiene, and lose interest in activities I once loved. The shame is overwhelming. I feel like a burden to others and believe I don’t deserve happiness.
The world often paints a picture of perfection, a facade that masks the struggles we face within. For me, this illusion has been particularly painful, as I’ve navigated the labyrinth of mental illness. The isolation, the fear, and the constant battle within have often left me feeling lost in the shadows.
The Silent Struggle
A person looking out a window, feeling isolated and alone
The silent war waged within my mind is relentless. The intrusive thoughts, the overwhelming anxiety, and the crushing loneliness can be debilitating. I’ve often felt like a ghost, invisible and unheard. The world moves on, oblivious to the storm raging within.
The Search for Understanding
A person seeking help from a therapist or counselor
Despite seeking professional help, the disconnect between my experiences and the understanding of others persists. It’s as if my pain is intangible, my struggles dismissed as mere weakness. I yearn for empathy, for someone to truly see me and understand the depths of my despair.
A Glimmer of Hope
A sunrise symbolizing hope and new beginnings
While the journey has been arduous, there have been moments of respite. Practicing self-care, connecting with a few understanding souls, and seeking professional help have provided glimmers of hope. It’s a constant battle, but with each passing day, I grow stronger.
A Call to Action
A group of people supporting each other, emphasizing the importance of community
If you’re reading this and feeling lost, know that you’re not alone. Reach out to a friend, family member, or mental health professional. Your struggles are valid, and help is available. Together, we can break the silence and find solace in connection.
Remember, healing is a journey, not a destination.
Hi everyone, I’m Melvis Mogambi, and I’m here to share my journey with chronic illness and mental health. It’s been a tough road, filled with both darkness and light.
A Desperate Plea
A person feeling overwhelmed
I wake up each day, a prisoner in my own body. The weight of chronic illness and mental health struggles presses down on me, leaving me exhausted and hopeless. Basic tasks, like showering or brushing my teeth, feel insurmountable.
The Haunting Silence
A person sitting alone, looking out a window
Isolation has become my constant companion. The once-vibrant world has faded into a muted backdrop. Social interactions, once a source of joy, now fill me with dread. The fear of judgment and misunderstanding has pushed me into a solitary existence.
The Endless Cycle
A person surrounded by pills
The relentless cycle of doctor’s appointments and medication trials offers little relief. My body aches, my mind races, and my spirit wearies. The constant battle with my health conditions has eroded my self-esteem and left me feeling lost.
A Cry for Connection
A person seeking support in a support group
I yearn for understanding, for someone to truly grasp the depths of my suffering. Your words of encouragement, no matter how small, can offer a lifeline.
Please share your thoughts, experiences, or words of support in the comments section below. Your empathy and understanding can make a significant difference.
Let’s break the stigma surrounding mental health and encourage open conversations. Share this post to raise awareness.
Finding My Way Back
A person meditating
I’m not sure what’s next, but I know I want to be honest here. This might not be the most polished or organized post, but it’s real. For those who’ve been here since the beginning, thank you for sticking around. For those who are new, welcome to my messy, imperfect world.
I’ll figure out a way to share more, to open up about new diagnoses, and how I’ve been coping—or not coping. But for now, I’m just trying to get through the day.
A Note of Gratitude
A hopeful image of a sunrise
Despite the challenges, I find solace in the simple joys. I’m grateful for the support of my loved ones. My furry companions, Nala and Oreo, provide constant comfort. I’m grateful for the roof over my head and the food on my table. And I’m thankful for the healthcare professionals who strive to help me, even when progress seems elusive.
Remember, you’re not alone. Seek help, practice self-care, and never give up hope.
Bysharing my story, I hope to inspire others to seek help, practice self-care, and find hope in the midst of their struggles.
Please feel free to share your experiences and offer support in the comments below.
Hey there warriors! Happy New Month! Wishing you lots of love, money, success and healing. Oh, for those who are new here my name is Melvis Mogambi, a mental health and chronic illness advocate, welcome and welcome back to the Kintsugi Family. It is diabetes awareness month as well, so send me those questions you want answers to and I’ll be that gurl and give you them answers. Feel free to send me an email at mogambimelvis@gmail.com or leave a comment down below. I want to finish on some of my favorite ways to relax with the Bipolar perspective; so let’s get right into it!
Relaxation Techniques for Stress and Bipolar Symptoms
Dealing with bipolar symptoms that swing between depression and mania can escalate everyday stress. Consider relaxation techniques as an additional bipolar treatment tool.
Bipolar symptoms can vary drastically, even from day to day. Getting enough sleep, maintaining important relationships with friends and loved ones, and managing your daily responsibilities may seem harder during bipolar episodes — and that can cause additional stress in your life and add to the toll depressive and manic episodes take on you.
Medications and psychotherapy are very important parts of bipolar treatment, but the simple yet significant power of relaxation may be an effective addition to your plan.
“Relaxation can have many benefits,” says Gregory E. Simon, MD, MPH, a psychiatrist at the Group Health Research Institute in Seattle and chair of the scientific advisory board of the Depression and Bipolar Support Alliance. These benefits may include reducing negative or anxious thoughts and feelings of agitation or irritability and helping to maintain a regular sleep schedule.”
Relaxation techniques can help to regulate mood swings and improve mood, ease anxiety, and counter any physical symptoms caused by bipolar disorder.
Sleep, Stress, and Bipolar Disorder
There’s a definite connection between sleep, stress, and bipolar disorder, which explains why addressing sleep and stress problems can help you better manage bipolar symptoms.
“Bipolar disorder, like most chronic health conditions, is related to genetics and life events,” says Dr. Simon. “Some people are born with a tendency to depression or bipolar disorder. That tendency may or may not come out (or may or may not come out at a particular time), depending on life stresses or negative life events.” It’s common for periods of high stress to trigger a manic or depressive episode, or even trigger the onset of bipolar disorder.
The relationship between sleep and bipolar symptoms can go in both directions, says Simon. “Bipolar disorder can cause sleeping problems, but sleeping problems can also set off or worsen episodes of bipolar disorder.” For instance, spending too much time asleep can worsen depression, while not getting enough sleep may bring on episodes of mania or leave you feeling more agitated.
Relaxation Techniques to Try
Lowering your stress and getting plenty of sleep are essential parts of bipolar treatment. Relaxation techniques are an effective way of helping you achieve these wellness goals.
“All various relaxation methods are about relaxing the body and clearing the mind,” says Simon. “There are many different relaxation techniques focused on different parts of the mind — different methods work for different people.”
Physical relaxation techniques reduce muscle tension while also relaxing the mind. These include:
Yoga
Tai chi
Deep-breathing exercises
Progressive muscle relaxation
Purely mental relaxation techniques can also help you manage stress and bipolar symptoms. Consider guided imagery — creating a peaceful, happy, relaxing environment in your mind — or meditation.
These simple stress-reducing steps may also be effective:
Listening to soothing music
Lighting a scented candle and enjoying its fragrance
Writing in a journal
Soaking in a warm bubble bath
“I’d recommend that people try different methods to discover what works best,” says Simon. “The best method for any person may not be what you expect.”
Whatever method or combination of methods you choose, relaxation techniques may be an important tool in managing your stress and bipolar symptoms — and may help you live better with bipolar disorder.
What I’ve found works for me is deep- breathing, listening to soothing music, writing in a journal, cooking, going for a walk and watching TV. What works for you? What methods do you intend to try? Let me know.
There you have it my people! So the recapp is basically:
Learn how to manage your own stress
Do something you find relaxing (e.g. go for a walk, cook, watch TV, go swimming).
Have a technique for ‘active’ relaxation and use it every day (e.g. meditation, yoga or mindfulness-based practices).
Learn some problem-solving techniques (e.g. looking at one problem at a time, brainstorming with someone you trust to find ways to solve the problem).
That’s it. Thank you for reaching this point. Any questions, comments? Let me know in the comment section down below. Subscribe to my newsletter for more! You can also follow me and say hi on my social media pages,the handles are down below.
I love you! You are enough. You are worthy. You are a magical human. And I am really glad you are here. ✨
Hey sweethearts! For those who are new here my name is Melvis Mogambi, karibu sana to the Kintsugi Family. Kintsugi Fam, welcome back it’s always a pleasure hanging out with you guys! Make yourself comfortable and I hope you enjoy yourself as well as learn a thing or two.
So today i’m going to share with you some of the ways i like to relax, a few of my favorite ways. It can be stressful living with type 1 diabetes; the highs, the lows and everything in between. Let me be your plug for ways to calm your diabetes worries.
Living with type 1 diabetes can be overwhelming at times. Between worrying about what you can and can’t eat, controlling your blood sugar, paying for healthcare costs, and minimizing your risk of developing complications, managing and coping with the condition can be troubling for many. “Anxiety can really rear its ugly head for people with type 1 diabetes,” explains certified diabetes educator Nicole Bereolos, PhD, MPH. In fact, according to a study published in October 2016 in the journal Neuropsychiatric Disease and Treatment, people with type 1 diabetes are already at a higher risk of developing an anxiety disorder than those without the condition, due, in part, to having to accept the diagnosis and organize and change their lives accordingly. Add worrying about the burdens of managing the condition to this, and it can really take a toll on your physical and mental health.
According to the American Diabetes Association (ADA), anxiety and excessive worrying can spike your blood sugar, raise your blood pressure, and impair your ability to make good decisions, which can interfere with your ability to manage type 1 diabetes well.
Luckily, says Dr. Bereolos, much of this anxiety can be managed with simple practices that are not only useful for those with type 1 diabetes, but all people. “What’s nice is that these coping skills for managing anxiety are translatable to every facet of your life beyond type 1 diabetes,” she says. “Not only will they help you manage your diabetes concerns but also your financial worries and your relationships. These are things that you can apply to all parts of your life.”
Use these tips to help ease your worries and manage your anxiety about type 1 diabetes.
Relax – There’s nothing more un-relaxing than being told to relax. But when it comes to anxiety about a chronic condition such as type 1 diabetes, incorporating relaxation techniques into your everyday life can reap great rewards. Yoga, for example, can help ease stress and anxiety and may help you control your blood sugar. And a review published in 2017 in the journal Current Diabetes Reviews found that mindfulness and meditation can help relieve symptoms related to depression and anxiety in people with diabetes.
Get (positive) support – “There are two aspects of support: positive and negative,” says Bereolos. “Negative people think they’re being helpful, but they’re not because they don’t really understand type 1 diabetes,” she says. “But your positive support system is everything. You need to make sure the people around you are giving you the support you really need. They are the ones who are listening and supporting you — not the ones rolling their eyes if you grab that scoop of mashed potatoes at dinner.” Build a support system of close family and friends and educate them on what type 1 diabetes is, how it affects the body, and what you need to do to manage it. You may also want to consider joining an online like this one or in-person support group. Ask your doctor or certified diabetes educator to recommend a group, or search sites like the DK to find groups in your area. I’m still asking; any support groups you know please drop them down in tbe comment section down below, especially in Nakuru; come through!
Take control – “People with type 1 diabetes can often feel like they have no control over their bodies,” says Deborah Malkoff-Cohen, a certified diabetes educator and registered dietitian in New York City. That loss of control can lead to worry, which is why Malkoff likes to help her patients navigate one of the biggest hurdles with the condition: nutrition. “Once they feel comfortable with food, everything falls into place,” she explains. “Once they see their blood sugar in a good range, everything else feels good. When they feel well, the anxiety tends to lessen.” Malkoff-Cohen recommends daily food journals so she and her patients can look back at what has worked and what hasn’t in controlling blood sugar. “That simple task of keeping a food log and analyzing it gives people a sense of control over their health.”
Schedule worry time – Setting aside time to go through all of your biggest worries can be a powerful and positive practice, says Bereolos. “I like patients to write lists of things they’re worrying about,” she says. “When you do that, it gives your brain permission to stop rehearsing all of those things you’re trying to remember or that are giving you anxiety. Your brain knows it’s on paper and knows you won’t forget it so it provides a mental release. It can really help ease your mind from going over and over and over the things that worry you or give you anxiety.”
Give yourself a break – We can be entirely too hard on ourselves sometimes, says Malkoff-Cohen. But that doesn’t do our bodies or mindsets any good. “I always stress to my patients that you don’t have to be perfect,” says Malkoff-Cohen. “If your blood sugar is high one day, it’s not the end of the world. Tomorrow is a new day. If you have a 400 reading once or twice a month… just correct and move on.” Giving yourself permission to not be 100 percent on all the time with your nutrition and blood sugar can help ease anxiety and stress.
Seek help – Depression and anxiety are more prevalent in people with diabetes, according to a study published in the February-March 2016 issue of Psychomatic Medicine. But therapy can help alleviate those stressors. “Some find it helpful to speak to someone outside their immediate social and emotional support circle,” explains Bereolos. Others prefer to seek professional help. People should know that “speaking to a mental health professional does not mean you’re ‘crazy’ or ‘sick,’” she says. “Seeking additional support is simply adding an additional tool to your diabetes toolkit.” Your doctor can refer you to a therapist. You may also want to ask friends and family for recommendations. I do not know what tools or site to use to find a therapist in your area in Kenya, (if you do let us know in the comment section down below) but if you need one justet me know and I will help you out.
Stress & Diabetes: Relaxation Techniques
Stress is a natural part of life, but when it becomes chronic, it can wear you down, both mentally and physically. If you have diabetes, stress can make it harder to control your blood glucose level. It also may increase the odds of developing certain complications, such as heart and blood vessel disease and infections made worse by a weakened immune system. In addition, it may distract you so much that you forget to take good care of yourself and to follow your self-care regimen. Yet here’s the catch: Diabetes itself can be a very stressful experience, as you’re forced to adjust to having a chronic disease and making all the lifestyle changes that go along with it. That’s why learning to manage stress is so important.
Stress and strain
To get a handle on stress, it helps to know a bit about the underlying physiology. The so-called fight-or-flight response is the body’s way of gearing up to fight or flee when it encounters danger. Heart rate, blood pressure, breathing rate, and muscle tension all increase — changes that would come in quite handy if you were being attacked or chased. Another hallmark of the stress response is the rapid mobilization of energy stores along with the inhibition of further storage. Glucose and the simplest forms of proteins and fats come pouring out of their storage sites to fuel whatever muscles might be needed immediately for fight or flight. At the same time, digestion is inhibited since there wouldn’t be time to derive benefits from this slower process.
Most situations in modern life don’t involve much wrestling or running, however. Unfortunately, the body can’t distinguish between the threat of a predator in the wild and that of an overdraft notice from the bank, so it goes into the same state of high alert.
Over time, a prolonged stress response may contribute to a range of health problems, including anxiety, depression, headaches, backaches, digestive difficulties, high blood pressure, and lower resistance to infection. As far as diabetes goes, many people say they see a link between stress and their blood glucose levels. In people with Type 2 diabetes, stress often raises blood glucose level. In people with Type 1 diabetes, the effects can vary.
“Some people who have Type 1 diabetes say stress drives their blood glucose level up, while others say it drives the level down, and still others don’t notice any impact one way or the other,” says Mark Peyrot, PhD, a sociology professor at Loyola College in Baltimore who has researched the stress–glucose connection. “Within a given individual, though, the reaction to stress tends to be consistent.” In other words, if you’ve reacted to stress in the past with a spike in blood glucose, chances are you’ll react that way in the future, too.
The means by which stress may affect diabetes is still unclear. However, part of the fight-or-flight response involves breaking down stored forms of glucose into blood glucose to ready the body for quick action. It’s easy to see how this could lead to high blood glucose in the short term. Stress also blocks the release of insulin in people whose bodies still make that hormone.
In the long term, if stress becomes a frequent problem, a person might start to confuse its symptoms with other physical cues. This is why people aiming for tight diabetes control are often advised to record life events along with their blood glucose measurements and insulin or medicine doses. The goal is to identify patterns that make it easier to distinguish the effects of stress from other feelings, such as hunger and lightheadedness before a meal. In addition, stress may affect how people with diabetes take care of themselves. Some people react to stress by eating too much, drinking large amounts of alcohol, or vegging out rather than exercising. This behavior, in turn, may lead to unwanted fluctuations in blood glucose.
Turning off stress
Luckily, the body has a built-in mechanism for turning off the fight-or-flight response. Known as the relaxation response, it reverses the physiological changes brought on by stress. Heart rate, blood pressure, breathing rate, glucose mobilization, and muscle tension all decrease. While the stress response usually occurs involuntarily, people can learn to call up the relaxation response at will. This is what relaxation techniques such as meditation and imagery exercises are intended to do. So learning such techniques should help improve diabetes control, right? Surprisingly, the answer to that question is a resounding maybe.
“I think the jury is still out about the effectiveness of relaxation techniques for this purpose,” says James Lane, PhD, an associate research professor of psychiatry at Duke University. The results of published studies to date have been mixed, and many of these studies have been too small to draw definitive conclusions in any case. Lane thinks another explanation for the lackluster results may be the absence of a good selection process for those taking part in the studies. “You would expect that relaxation training would be more beneficial to people who report feeling anxious or who say their glucose control is related to stress,” he says. Yet most researchers have disregarded these issues when picking study participants.
One study that backs up the view that relaxation may help some people more than others was led by Angele McGrady, PhD, a psychiatry professor at the Medical College of Ohio. Her small study included 18 people with Type 1 diabetes. Half were assigned to get relaxation training that involved the use of biofeedback, a form of therapy in which a person is taught to gain control of a physiological process with the aid of feedback from an instrument. In this case, people were hooked up to instruments that measured muscle tension and finger temperature. They then were taught to decrease the tension and increase the temperature, two signs of greater relaxation, by breathing deeply and listening to a relaxation tape. The other half of the participants got no such treatment. The researchers didn’t find any difference in blood glucose levels between the two groups overall. However, they did find that people with high scores on tests of stress, depression and anxiety were more likely to have smaller changes in blood glucose as a result of the relaxation training.
Taking it easy
The bottom line: Relaxation techniques may help with blood glucose control very little or a lot, depending on your psychological makeup and your body’s sensitivity to stress. Whatever the case, however, they probably won’t hurt, and they may leave you feeling less tense and more at peace. While you can certainly take a class in meditation or go to a therapist who teaches imagery exercises, you also can try such techniques on your own at home. McGrady offers this caveat, however: “If you have frequent, long-lasting feelings of anxiety or depression, you should seek professional help.” Based on her study, you may not be able to focus on your relaxation practice until you get these problems under better control. What’s more, while deep relaxation usually leads to feelings of enhanced well-being and calmness, occasionally it can bring up disturbing emotions, such as fears, sadness, or despair.
Following are some simple techniques for getting the best of stress. You may find that one method is more effective or feels more natural than another. The best technique for you is the one that works. What works for me is taking deep breaths and meditation, but I decided to add a little something for you. For more detailed instruction, ask your health-care provider to refer you to a good stress-reduction program in your area, or give you techniques that work for you.
Take a deep breath
Deep, abdominal breathing plays a role in many relaxation techniques. Here’s a simple breathing exercise to help you get started:
1. Sit or lie in a comfortable position, and close your eyes.
2. Place one hand on your belly just below your navel, and notice your breathing.
3. Feel your hand rise slightly with each breath in. Feel it fall with each breath out.
4. Focus on this rising and falling motion for several breaths.
Have you ever been told to count to 10 to calm down? It really works, at least if you combine the counting with deep breathing:
1. Follow the steps above until you get a comfortable breathing rhythm going.
2. Now, say “ten” to yourself as you breathe in. Then breathe out.
3. With the next breath, say “nine” as you breathe in. Then breathe out.
4. Repeat until you reach “zero.”
Meditate on it
Perhaps the best-known means of calling up the relaxation response is by meditation. This practice has its roots in religious rituals, and many people still use it as a path to spiritual enlightenment. However, you don’t need to have any religious or spiritual intentions to reap the benefits of the technique. All forms of meditation have two key components. One is a mental focusing device, such as a repeated word, sound, phrase, or prayer or a repetitive movement. The other is a passive disregard for other thoughts that may come up. If you temporarily lose your focus, don’t worry about it, but simply return your mind to the repeated word or motion. To get started meditating, try following these basic steps:
1. Pick a focus word or phrase. Keep it short enough to easily coordinate with your breathing. Some examples: “peace,” “shalom,” “let go,” “hail, Mary.”
2. Find a quiet place where you aren’t likely to be disturbed.
3. Sit or lie in a comfortable position, and close your eyes.
4. Try to relax your muscles, and start noticing your breathing.
5. Repeat your focus word or phrase to yourself as you breathe out.
6. Passively disregard any distracting thoughts that come up.
7. Continue for 10–20 minutes. Meditate once or twice every day, if possible.
Mind your mindfulness
One popular variation on the meditation theme is mindfulness. In this technique, you’re asked to focus on moment-to-moment awareness without judging or reacting to the things you notice. You can use mindfulness to become more aware of your breathing, much as you might do in traditional meditation. However, you also can use it to become more fully aware of your experiences in everyday life. The goal is to slow down, focus on one thing, and give it your full attention. Here’s a quick exercise in eating mindfully:
1. Have an apple (or your favorite kind of fresh fruit) on hand.
2. Sit in a comfortable position. Relax with some deep, abdominal breathing.
3. Focus on what is happening in the here and now, and let go of other thoughts.
4. Now, focus your attention on the apple. Notice its appearance, feel and smell.
5. Then, take a bite, and notice the flavor as if you had never tasted an apple before.
6. Note without judging any other thoughts that may come up. Then passively return your mind to focus on the apple.
7. Enjoy the feelings that arise as you savor the experience of eating an apple.
Imagine stresslessness
With mindfulness, you focus intently on the actual sensations you’re experiencing. Imagery exercises are similar, except that you focus on imagined sights, sounds, smells and tastes. This lets you harness the incredible power of imagination to help reduce stress and deepen relaxation. Often, the most potent images are ones you create for yourself. However, there are also a number of books and audiotapes on the market that guide you through the process of conjuring up soothing or healing images. Here is an example of the kind of script you might invent or follow:
1. Sit in a comfortable position. Relax with some deep, abdominal breathing.
2. Focus on the imaginary scenario: Imagine that your body is made of very strong, clear crystal. Notice how beautifully the facets shine in the light. Now, with each breath in, see your body fill with colored mist in a soothing shade. Watch as the mist flows slowly from your head, to your chest and abdomen, to your arms and legs, and finally to your hands and feet. As the mist gradually fills your body, you are imbued with peace and well-being. With each breath out, watch as the mist flows in the reverse order, from your hands and feet to your head. As the mist leaves your body, it carries away any stress and fatigue, leaving you feeling relaxed and rejuvenated.
Learning to cope
Stress can give you the intensity and energy to finish a project by a deadline, but chronic stress can affect your blood glucose control and your overall health. Even though life’s problems can blindside you every once in a while, using relaxation techniques can help you to roll with the punches and adjust rather than letting stress knock you for a loop.
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You are amazing. Till next time, remember, you are brave and as I always say: You Are Not Alone.
Hello beautiful ladies and handsome gentlemen! It’s your girl Melvis Mogambi, how are y’all doing? How is it a week to November?! Talk about longest fastest year ever. Welcome and welcome back to my blog. We are the Kinstsugi Support family, feel comfortable!
I know it’s been a minute, been thinking about you guys. Girl needed some time to get herself together. Chronicles of living with chronic illness, but I am here now. Tell me how have you been? What have you been up to? Are you okay?
Came back talking about how to cope with type 1 diabetes, I’m going through it right now and it just made sense to do this. Unstable; more specific high sugars and the chronic pain that comes with it… The diabetes distress and burnout… Diabuddies, I know you feel me. I feel you completely. Sending you my love and hugs. YOU ARE NOT ALONE, AND YOU WILL GET THROUGH THIS.
How You Can Cope with Type 1 Diabetes.
Living with type 1 diabetes can be emotionally draining. It’s normal for people with type 1 diabetes to feel scared, angry, frustrated, or discouraged from time to time. But there are some simple steps that you can take to reduce stress levels and anxiety. These seven suggestions can also help you to live better with type 1 diabetes.
1. Manage your stress
It can be difficult to adjust to life with diabetes. Making changes to diet and lifestyle, monitoring blood sugar, counting carbs, and remembering to take insulin and other medications are often sources of stress. As time goes on, these tasks will get easier. But everyone has days when they feel overwhelmed.
Doctors call the stress, anxiety, and negative emotions related to diabetes “diabetes distress.” People who have had type 1 diabetes for a long time may develop “diabetes burnout.” This can happen when you start to feel burdened by your diabetes.
Along with diabetes stress, you likely also have other sources of stress in your life, such as school or work. Getting a handle on stress can go a long way towards coping better with diabetes. Find an activity that you enjoy to manage daily stress. Some options include exercising, going for a walk, taking a long bath, or even doing the dishes. Breathing exercises can also be helpful for reducing anxiety.
2. Work with your diabetes care team
Your diabetes care team often includes your diabetes doctor and nurse, general practitioner, dietician, ophthalmologist, and diabetes educator. Depending on your needs, your team may also include other specialists, such as a foot doctor, mental health professional, or heart doctor. These are the best people to ask if you have any questions about your condition. They can also give you some tips on coping with type 1 diabetes. Make sure to let your diabetes care team know if you’re having any problems or feeling stressed out.
3. Get support
A good support system is essential to coping with type 1 diabetes. Spending time with friends and family or talking with someone you trust are great ways to manage diabetes distress. You can also join a diabetes support group to meet other people who are living with type 1 diabetes. Support groups are especially helpful if you feel alone or different because of your diabetes. Many hospitals offer diabetes support groups, or you can ask a member of your diabetes care team for a referral. If you know of any in your area kindly let us know in the comment section down below.
Getting support from others can also reduce your chance of developing a mental health disorder. If you have type 1 diabetes, you’re at increased risk of developing mental health disorders, including depression and anxiety. People with mental health disorders may find it harder to manage their diabetes and stick to their prescribed medication regimen. People with type 1 diabetes and mental health disorders also tend to have poorer glycemic control. This can raise the risk for other diabetes complications. You may need to see a mental health professional for help if you have these issues.
4. Take care of yourself
Taking good care of yourself can reduce diabetes stress and help you cope with your condition. Make sure that you stick to your diabetes treatment plan. Eat well, exercise, and learn how to monitor your blood sugar levels. Getting enough sleep each night and taking time to relax and enjoy your life are also very important. Your brain and your body are connected, so you’ll have an easier time coping mentally and emotionally with your type 1 diabetes when you feel well physically.
5. Use technology
Managing type 1 diabetes can be challenging, but new technologies are making it a little easier. There are many new resources available to help you manage your type 1 diabetes. If you have a smartphone, apps designed for people with diabetes can help watch your blood sugar levels, and track your progress with diet and exercise. If you have a hard time remembering to take your medications, you can sign up for text message reminders as well.
6. Get involved
Sometimes helping other people can be just what you need to feel better. Diabetes advocacy groups, such as this one,(Kintsugi Support) and Diabetes Kenya Association(DK) work to improve diabetes care and raise money to find a cure. Volunteering for a group like this is a great way to do something good for the world, meet other people with type 1 diabetes, and cope with your condition. Volunteering is also a great way to lower your stress levels.
7. Be patient and never stop learning
If you’re struggling to cope with type 1 diabetes, remember to be patient with yourself. While you may not be perfect, understand that you’ll get better at managing your diabetes each day. Learn all that you can about type 1 diabetes. The more you know about your condition, the better you’ll be at taking care of yourself. You can ask your doctor to recommend some books about type 1 diabetes. The Diabetes Kenya Association is also a great source of information.
Subscribe to my newsletter to learn more, kintsugisupport.wordpress.com. You can also follow me on my social media handles down below for more intimacies. Any questions, comments, compliments, suggestions let me know in the comment section down below as well or send me an email at mogambimelvis@gmail.com.
Till next time, remember; be GentlewiTH yourself, you’re Doing THe Best you Can.
Hello readers! If you are new here,my name is Melvis Mogambi, welcome to the Kintsugi Family. Welcome and welcome back to my blog. I hope you are doing well, everything is going to be alright. Sending you love and big hugs. This time I’m all about travel, even though we’re in this pandemic, a girl can dream right? Corona will end and these tips will be even more helpful. Let’s get into it right? Okay.
For those with a serious mental illness such as schizophrenia or bipolar disorder, traveling can include additional health risks. These tips can help.
Research shows that travel provokes anxiety in most people. In fact, for some, the stress can even trigger a psychotic episode.
Travel across time zones is especially risky for a person dealing with a mental illness. One theory is that people with mental illness may already have altered circadian rhythms, which makes adjusting to jet lag tougher.
So, when a person has a condition that carries a risk of experiencing a psychotic episode, is any travel ever worth it?
Avoiding travel altogether isn’t always possible. If you need to travel, planning ahead can make a big difference.
Psychiatrists offer a variety of tips to help minimize the risk of trigging a psychotic episode while traveling
Who is at risk?
Even if you’ve never had psychosis, but know you’re at risk, it’s best to think ahead. Your first break with reality may come while traveling.
The chances are higher if you have a family history of psychiatric illness and are in a vulnerable moment, such as after a breakup or the death of a loved one, or after losing a great deal of weight or experience other physical or emotional shocks.
In those circumstances, “people should try to avoid sleep loss, time shifts, alcohol, and maybe high altitudes as well,” she said.
Symptoms of bipolar or schizophrenia usually show up by a person’s early 20s. But they may arrive in one’s 40s or later, especially in women who have other illnesses and stresses like a history of unemployment, some researchTrusted Source indicates.
Older adults can also have their first break while traveling when they are slipping into dementia.
Additionally, psychosis can be triggered by mefloquine (sometimes called Lariam), a medication used to prevent malaria. If you’ve had depression, generalized anxiety disorder, or a psychotic or seizure disorder, the World Health Organization (WHO) advisesTrusted Source you to ask for a different medication.
How can you protect young adults?
If psychosis runs in the family, Margaret Cochran, a therapist from San Jose, California, advises talking to children about their risk when they are young. “Mental illness, among other things, needs to be ‘normalized’ as in its nothing to be ashamed of. You just recognize it, go to the appropriate physician and get treated,” she said, noting that parents can include other medical issues like diabetes or high cholesterol in the same conversation.
But young people should also know that they may never develop symptoms. Most people with a relative or even a sibling or parent with schizophrenia will not develop the disorder. These were the findings of a family studyTrusted Source done in 2014 by the Consortium on the Genetics of Schizophrenia. The study, which had 16 co-authors and looked at nearly 300 families, concluded that the risk of schizophrenia was only 31 percent within a nuclear family.
Before a big trip or stay abroad, schedule a physical for your child and ask the doctor to discuss mental health issues during the exam.
Children with a risk of psychosis need to know that marijuana can trigger an episode. This information may also be best coming from your doctor. It’s normal for children between the ages of 13 and 25 to pay more attention to “an authoritative outsider” than to their parents.
Destinations matter
Traveling east or west is tougher than north or south because of time zone changes.
High-altitude trips also may be especially tough. Among mountain residents, high altitudes seem to be a risk factor for suicide, especially for people with bipolar disorder. But it’s not yet clear how travelers are affected.
Certain destinations are associated with psychotic episodes. “Tahiti syndrome” can be triggered when you find crowds of tourists instead of a paradise. “Jerusalem syndrome” may be brought on by religious feeling. “Florence syndrome” may occur at the sight of fine art.
The reason for the trip can be another factor. Traveling for weddings and other big occasions could add another layer of stress for many people.
But that doesn’t mean no one should try. The Women’s Clinic for Psychosis in Toronto has sponsored travel abroad for patients with schizophrenia so that they could reconnect with estranged children or visit other distant friends and relatives. To ensure safety, the staff takes a number of precautions, including making contact with medical caregivers at the destination.
Preparation for your trip
All travelers with an active prescription should be sure to bring enough of their medications. In some countries, you need proof of a prescription to carry sleeping pills. Check the rules for your destination.
If you are in danger of a psychotic break, you need to carry a doctor’s letter that explains your need for medications, ideally in the language of your destination and perhaps copies of your prescriptions. It is also recommended carrying a list of the places where you have been hospitalized, with dates, so staff at your destination can check your medical records if the need arises.
However, it is not suggested carrying around your “discharge” papers from hospitalizations.
It’s also important to check your medical insurance to see if it would cover the cost of hospital treatment in a foreign country or an emergency trip home. Most travel policies don’t.
Patients who need injections of antipsychotics like lithium or clozapine may need to arrange in advance for care at the destination site.
Don’t drink or use recreational drugs to soothe your anxiety in the airport, on the plane, or after you land; they can aggravate dehydration, motion sickness, and temperature-related illness and trigger symptoms.
To help manage jet lag after you arrive, you can take 2 to 5 milligrams of melatonin before bedtime for up to four days.
The most important step: Think carefully about whether the trip is a good idea. Don’t combine stresses. There may be times when a trip isn’t worthwhile. You have to know yourself.
“Triggers control bipolar disorder,” said Julie A. Fast, a bestselling author of books on bipolar disorder, including Take Charge of Bipolar Disorder and Loving Someone with Bipolar Disorder.
Common triggers include lack of sleep, time changes, new people and relationship problems, she said. Each individual’s triggers may vary, so while one person may be triggered by having to deal with unexpected changes to their schedule, another may be upset by missing a meal or having to deal with an angry partner.
Unfortunately, travel has all these elements. That’s why it’s critical to plan ahead and prepare for your trip.
When it comes to managing bipolar disorder, avoiding potential triggers is key. This is especially true when you’re away from the comforts of home. Here are 16 tips to help prevent bipolar symptoms from ruining your vacation/trip:
1. Prioritize sleep.
Sleep is the main challenge when traveling.
If you are traveling to a different time zone, try to get on that sleep pattern before you leave. On the way back you will naturally stay up later.
Don’t scramble packing the night before, which also sabotages sleep. The sooner you pack, the easier the trip.
Talk to your doctor about using a sleep aid. Just make sure you know the strength and if it will actually work.
If you can afford it, getting a hotel room also helps with restful sleep. The family finds it odd at first, but they will get used to it.
2. Book flights around your schedule.
Don’t try to save 10,000ksh or even 20,000ksh by booking a 4 a.m. flight or another time that clearly doesn’t work for you.
Buy flights with fewer stops. If you are changing planes, make sure to schedule enough time between flights. It’s better to be bored than stressed out, she said.
And If you really have the money, buy business class.
3. Bring extra medication.
You might run into everything from flight delays to extra layovers to heavy traffic to family emergencies. In other words, you might be traveling for longer than you originally thought. And you don’t want to run out of your medication.
Think of traveling with bipolar disorder like traveling with diabetes.
4. Ask for help.
Maybe your family can help you clean the house so packing is easier (and you have a tidy home to return to), plan transportation to and from the airport, gas up your car or make a list of things you’ll need for your trip.
5. Plan ahead for what might go wrong.
In preparation [for your trip], think about bipolar first, and plan accordingly to minimize triggers.You can ask yourself these questions: What’s caused problems in the past? What might cause problems this time? How can you prepare for those problems? What is your plan if you start getting sick?
Planning ahead is the only way to prevent the mood swings that sneak up on you when you travel.
6. Bring things that’ll make your trip easier and more enjoyable.
This could be anything from packing snacks and sandwiches so you’re well-nourished and energized to downloading your favorite podcasts so you’re not bored. If you are someone who’s a big soccer and cycling fan, download hours of sports podcasts. You can also download movies from Netflix and the likes.
7. Make time for exercise.
Movement is crucial for your mental, physical and emotional health. But it’s hard to fit physical activities in when you’re traveling.
If you’re at the airport early or have time between your flights, walk around. You can do this as you listen to your podcasts while walking at the airport. If you’re in the car, stop at least every few hours to walk, stretch, do yoga or run a bit.
Physical activity can do wonders for a headache, bad mood, or stress. Even a short walk can help refresh your thoughts and emotions. Walk around while waiting for your flight. If you’re taking a road trip, stop to stretch or go for a jog. If you’re staying at a hotel, ask about their fitness center or swimming pools.
8. Plan for your return.
Prepare to readjust. Depending on the nature of your trip,don’t be shocked to have a mood swing when you get home, especially depending on how long you’ve been away. Scheduling an appointment with your doctor within one or two weeks of coming home doesn’t hurt,just in case. (If you’re OK, you can always cancel.)
To help you plan for your return, consider: “What would be good for you when you get back home?”
9. Focus on your self-care.
Prioritize your needs. If you’re on a tour, skip half the day or the whole day, Fast said. (“Say you have a migraine.”) If you’re visiting your family, and a potentially triggering conversation comes up, take a walk, she said. “Remember, you don’t have to explain yourself to anyone when it comes to taking care of yourself.”
10. Wash your hands constantly.
Take care of your hygiene.It is very important to take care of your physical health. Don’t underestimate the relationship between cleanliness and calmness. Make sure to brush your teeth, wash your hands, and be aware of what you touch. It’s also a good idea to carry baby wipes or hand sanitizer.
11. Try to be flexible.
“Let go of situations where things are not going your way,” Fast said. She recalled a trip to Hong Kong where her friend took complete control of their trip. “At first I was mad. Then I thought, ‘Oh well, it’s less work for me and we won’t fight about our travel plans.’ It worked well.”
12. Just breathe.
Take deep breaths. When you do get anxious or overwhelmed, focus on your breath. Slow down panicked panting by taking slow, deep breaths to a count of four. Repeat until you’re calm and ready to move on.
Traveling when you have bipolar disorder can be tricky. That’s why it’s vital to plan ahead, and be prepared. Also, remember: “If you get really sick, it’s OK, really OK, to leave early and always call for help,” Fast said. Your health is more important than any trip.
13. Eat right.
While traveling, dietary options are limited and there is plenty of research suggesting processed foods are contraindicated with those who have a mental illness, especially mood disorders. When on the go, try to select a salad at a food court or nuts and fruit at a kiosk or rest stop.
14. Look at the sunny-side.
Try to see the positives in your given situation. For example, if your flight is delayed, you have an opportunity to get in some exercise.
15. Keep your schedule open.
Don’t try to cram too many activities into your day. Just traveling is plenty to keep you occupied.
16. Prime yourself to enjoy the trip.
Negative thoughts can easily become reality. The reverse is also true. Just relax, take things in stride, and enjoy your trip!
That’s all for today. Hope you enjoyed it. What do you think? Any advice you can give us? You are welcome to do so. Reach out to me if you need support or someone to talk to.
Remember that You are Not Alone. Till next time, stay safe and stay strong. We can do this!
Hey everyone! For those who are new here my name is Melvis Mogambi, welcome to the Kintsugi Family! To the fam welcome back. How are you doing? I hope you’re doing well, what’s up with this weather though? Baby making kinda weather lol. Keep warm because we don’t us getting sick now, do we? Today it’s all about road trips!! Let’s get right into it!
I’ve been to numerous places around the country, incredible road trips. Many people feel as though we have to travel internationally to have an incredible vacation, but there are beautiful places everywhere. Here are my tips for road-tripping across the country with type 1 diabetes.
Keep your insulin cool Sometimes while driving or on the road it can be hot, I had to figure out how to keep it cool in a hot car. There are a number of ways to keep insulin cool, but I settled on storing my insulin in thermoses with ice and storing the thermoses in a cooler with ice/ice packs. Because not all the places we stayed had a fridge or freezer, most places have some kind of ice machine, so I tried to refill the thermoses and cooler with ice every morning before packing up and hitting the road. Other great options are the Frio bags, ViviCap , Insulin Cooler Travel Cases… etc. There are hundreds of great options out there, but without access to a freezer, using an old school thermos and cooler bag is a pretty solid option. I also use the insulin pens which don’t require as much ice just a relatively cool environment.
Don’t trust that the place you stay will have a fridge Some hotels and motels no longer offer fridges in the rooms. That being said, some hotels/motels will offer fridges upon request for an added fee. That fee can often be waived if you have a medical condition, so don’t be afraid to ask about options if you need a place to store your insulin. Also, check fridge temps before you throw all your insulin in and fall asleep. Sometimes the fridge won’t be turned on when you arrive or will be way too cold. Adjust the temp if necessary to keep your insulin safe.
Find a way to get a workout in If you are lucky enough and financially secure, some of the hotels have gyms. So plan yourself to get at least a 30 minute workout in before starting your drive/trip. Even in hotels without a gym, try to fit a run or strength training routine in before a drive. During parts of my trips, I am also able to fit in hikes or swims or walks outdoors in some of our stops.
Plan lots of stops There are long stretches of road without a bathroom, gas station, or rest stop, so make sure to take advantage of the stops when available. Always start a day with a full tank of gas, fill up when possible, and try to plan to stop at least every 3 hours.
Take advantage of stops Get out of the car to stretch your legs. Walk around, do squats at the pump or lunges in the restroom. Getting a little activity in at a stop can be a game changer for your BGs and focus on a long drive, so take advantage of those stops. Also, ALWAYS try to use the restroom when you do stop as you might not get the chance for a few hours.
Keep glucose and snacks easily accessible I’ve had a few lows during road trips and it was nice to always have a juice in my carry on, and backup glucose or hard candy. In some instances where the BG is dropping too quickly you might have to pull over to wait for the glucose to kick in.
Stay hydrated It’s tempting to avoid liquids on a long drive so that you minimize bathroom stops. That being said, when you are driving across the country in hot seasons or weather it’s not recommended to skimp on the water. Missing out on water can cause a nasty headache, making you miss out on a day of fun. Staying hydrated will help you avoid headaches and also may help you maintain better blood sugars.
Get in veggies whenever possible Finding a salad in a sea of fast-food is not always easy. Luckily, most medium-sized cities have grocery stores. I try to limit eating out to once a day and snack on nuts, banana chips, bananas, crackers and low fat milk.
Be flexible Having a general plan is good but sight seeing and exploring is fun and most times things don’t really go as planned. I love sight seeing and exploring, so being flexible is quite important.
Bring a travel buddy I do very little of trips on my own. I’m mostly with my family or friends. Having a co-pilot (driver) is not only great for splitting up the driving, but also helpful for switching up the podcast/music, handing you glucose, helping you bolus, finding fun stops, and booking places to stay along the drive.
They are incredible trips, driving across the country, one that I think most Kenyans should experience.
Also;
Double Your Supplies
This actually will depend on the length of your trip, but it’s always better to be over prepared than under prepared when it comes to type 1 diabetes. When we are heading off on a journey, I pack two sets of supplies.
Listen To Your Body
Regularly test your blood sugars- Don’t over do it. When travelling, your body is under lots of pressure. So, it’s important you monitor more frequently and take breaks especially if you are on specific time restricted insulin doses (this is less of a problem on insulin pumps). – I assume the CGM would also give you the same benefit.
Have LOTS Of Hypo Supplies And Water
Hypo supplies Whatever your chosen hypo treatment…make sure you have lots! The hypo supplies are for hypos (obviously :P) and the water is for high blood sugars, to help flush out and prevent ketones! Keep hidden hypo supplies, because even when you are eating new foods in new places, it’s easy to overestimate and fall into hypo more frequently. Hide some in the boot of the car etc.
And remember….Dream Big and TRAVEL FARRRR!
Recap
Don’t let good diabetes management go on vacation just because you did. Traveling to new places gets you out of your routine—that’s a big part of the fun. But delayed meals, unfamiliar food, being more active than usual, and different time zones can all disrupt diabetes management. Plan ahead so you can count on more fun and less worry on the way and when you get to your destination.
Before You Go
•Visit your doctor for a checkup to ensure you’re fit for the trip. Make sure to ask your doctor: -How your planned activities could affect your diabetes and what to do about it. -How to adjust your insulin doses if you’re traveling to a different time zone. -To provide prescriptions for your medicines in case you lose them or run out. -If you’ll need any vaccines. -To write a letter stating that you have diabetes and why you need your medical supplies. -Just in case, locate pharmacies and clinics close to where you’re staying. •Get a medical ID bracelet that states you have diabetes and any other health conditions. •Get travel insurance in case need medical care. •If possible,pack your own meals. Packing: •Put your diabetes supplies in a carry-on bag (insulin could get too cold in your checked luggage). Think about bringing a smaller bag to have at your seat for insulin, glucose tablets, and snacks. •Pack twice as much medicine as you think you’ll need. Carry medicines in the pharmacy bottles they came in, or ask your pharmacist to print out extra labels you can attach to plastic bags. Be sure to pack healthy snacks, like fruit, raw veggies, and nuts.
•Visit CDC’s Travelers’ Health site for more helpful resources. •Don’t leave home without them: ~Doctor’s letter and prescriptions ~Snacks and glucose tablets ~Extra insulin and diabetes medicines •While You’re Traveling ~If you’re driving, pack a cooler with healthy foods and plenty of water to drink. •Don’t store insulin or diabetes medicine in direct sunlight or in a hot car; keep them in the cooler too. Don’t put insulin directly on ice or a gel pack. Heat can also damage your blood sugar monitor, insulin pump, and other diabetes equipment. Don’t leave them in a hot car, by a pool, in direct sunlight, or on the beach. The same goes for supplies such as test strips. •You can find healthy food options at a roadside restaurant: Fruit, nuts, sandwiches, yogurt Salads with chicken or fish (skip the dried fruit and croutons) Eggs and omelets Burgers with a lettuce wrap instead of a bun Fajitas (skip the tortillas and rice)
Say goodbye to worry when you pack your diabetes supplies in a carry-on bag.
•Stop and get out of the car or train every hour or two to prevent blood clots (people with diabetes are at higher risk). •Set an alarm on your phone for taking medicine if you’re traveling across time zones. Once you are there •Your blood sugar may be out of your target range at first, but your body should adjust in a few days. Check your blood sugar often and treat highs or lows as instructed by your doctor or diabetes educator. •If you’re going to be more active than usual, check your blood sugar before and after and make adjustments to food, activity, and insulin as needed. •Food is a huge highlight (and temptation!) on a cruise. Avoid the giant buffet, and instead order off the spa menu (healthier choices) or order something tasty that fits in your meal plan from the 24-hour room service. •Don’t overdo physical activity during the heat of the day. Avoid getting a sunburn and don’t go barefoot, not even on the beach. •High temperatures can change how your body uses insulin. You may need to test your blood sugar more often and adjust your insulin dose and what you eat and drink. Get more hot-weather tips here. •You may not be able to find everything you need to manage your diabetes away from home, especially in another country/city. Learn some useful phrases, such as “I have diabetes” and “where is the nearest pharmacy?” •If your vacation is in the great outdoors, bring wet wipes so you can clean your hands before you check your blood sugar. Making Memories Diabetes can make everyday life and travel more challenging, but it doesn’t have to keep you close to home. The more you plan ahead, the more you’ll be able to relax and enjoy all the exciting experiences of your trip.
Sources
CDC. dreambigtravelfarblog. type1traveler.
Anything I’ve left out? Any advice you have for us? Let me know in the comment section below. Don’t hesitate to reach out to me if and when you need to. Kindly subscribe to my newsletter and share this because you are a caring person, right? Hahaha! Say hi to me on Twitter @KintsugiSupport, follow me on Instagram @kintsugisupport and Facebook @MelMogambi for a more intimate relationship with me. Sending you love and big hugs. You are Not Alone.
Hey beautiful people! Welcome and welcome back to my blog, for those who are new here my name is Melvis Mogambi. Welcome to the Kintsugi Family! I’m so happy you stopped by, feel right at home. As you’ve probably seen, today we are talking about travel tips with type 1 diabetes, I want to bring you the best tips and guides for managing diabetes while travelling around the world! If you aren’t diabetic but are curious as to what it is and would like to learn more, then read more here.
My goal is to inspire, motivate and reassure fellow diabetics that despite the hard times, and the down days, we can still achieve everything we want to in life– including travelling to anywhere in the world.
Type 1 diabetes is an autoimmune disease in which a patient’s pancreas stops producing insulin. Insulin is a hormone that enables a person to derive energy from the food they consume. Essentially, the body’s natural immune system attacks and destroys the insulin-producing cells – called the beta cells – in the pancreas. Type 1 diabetes strikes children and adults at any age, causing dependence on insulin injections or pumped insulin for life.
According to the Juvenile Diabetes Research Foundation (JDRF), as many as three million Americans have Type 1 diabetes and the prevalence in those under age 20 appears to be rising.
If you live with a chronic illness, there’s no such thing as taking a vacation from looking after yourself—even when you’re, you know, actually on vacation. I say this as someone who’s been traveling with type 1 diabetes for 14 years (I was diagnosed at age nine), taking incredible trips.
No doubt, being diabetic means you’re going to be traveling with some extra baggage in both the literal and figurative senses. “Going on a trip can be anxiety-provoking as it is. Throw in a chronic disease, and it can become a big deal because there’s so much more to think about with both your trip and your health,” Mary Vouyiouklis Kellis, M.D., an endocrinologist at the Cleveland Clinic, tells SELF.
But, as I’ve figured out over the years, there are ways to make the experience a whole lot easier for yourself. Perhaps unsurprisingly to anyone with T1, it mostly involves a lot of planning and preparation. “It’s really important to preplan when you have diabetes so you’re better prepared to take care of any situation that might arise,” Dr. Vouyiouklis Kellis says.
Travelers with Type 1 diabetes face a wide range of risks that have little effect on healthy travelers. Some of those risks include:
•Changes in physical activity •Meals away from your typical diet •Too much or too little sleep •Impact of stress Even something as simple as a mild sunburn can have an affect on a diabetic traveler’s blood sugar level and cause a range of problems.
So, for all my fellow T1 travelers, here are a few doctor-approved (and me-approved) ways to set yourself up for smooth sailing on your adventures.
See your Doctor Ahead of Time Your regular doctor will be able to give you some support including:
•A letter to explain your insulin pump, injection supplies, etc. •A prescription for any medications you need •If you need immunizations for your trip, you’ll want to have those well ahead of time and with your regular doctor so you have plenty of time to recover before you leave.
You should have more than enough insulin, syringes, test strips, and other supplies for your trip, but pack extra in case you experience a need for more insulin.
You probably won’t want or even need to see your doctor before every trip, especially once you get the hang of things (which will happen pretty quickly if you’re someone who travels a lot). But if you have any questions, uncertainties, or pretrip nerves, it’s absolutely worth the visit. There are also a few situations in which you should definitely check in with your endo, like if you’re taking your first trip since you’ve been diagnosed or your first trip in many years; you’re going somewhere for an extended period of time; or you’re going on a physically strenuous or geographically isolated trip (like backpacking in a remote area).
Your doctor can help you figure out how your day-to-day diabetes management may change while you’re away. The best way to get practical, tailored-to-you medical advice is by talking to someone who knows your medical history, where you’re going and for how long, and what you’ll be doing, Dr. Vouyiouklis Kellis says. “It’s hard to give [general] recommendations for specifics on things like how to adjust your insulin because it is so variable,” she explains.
Let’s say you tell your doctor that you have a lot of walking tours through quaint local towns booked for the mornings, which is also when your blood sugar tends to run low. Your doctor can then help you figure out a temporarily reduced basal insulin rate to keep your blood sugar stable. Or maybe you’re off to Italy and know that pasta does a number on your blood sugar, so your doctor might advise you to up your dinnertime insulin ratio a little. (Talking with your doctor about the food situation on your trip can be a smart idea no matter what, since properly navigating what you eat is such a big part of living with either type of diabetes.)
Your doctor can also help you plan for what you will do in case of a potential emergency, like if your insulin pump malfunctions while you’re traveling. Maybe you and your doctor will already have figured out how many units of long-acting insulin you’d need to replace your basal insulin rates when dealing with a wonky pump, along with the ratios of short-acting insulin you’d need to cover carbs or correct for high blood sugar. This kind of situation is a lot less scary if you already have your plan B on paper.
Beyond that, this visit is also a good time to ask about any vaccines you might need while traveling, the Centers for Disease Control and Prevention (CDC) says. Even if you can’t necessarily get the vaccines you need at your endocrinologist’s office, they might be able to give you a heads-up about which ones will be necessary to stay as safe as possible. Two birds, one stone—you know the deal.
Be Prepared for an Emergency Abroad Depending on where you are traveling, it’s important to be prepared for an emergency abroad. No matter where you go, wear your medical ID bracelet or necklace that shows you have diabetes.
Know how to find reliable and qualified medical care where you are traveling – particularly if you are unfamiliar with the language. Most travel experts recommend that travelers become members of the International Association for Medical Assistance to Travelers (IAMAT). They will help you locate doctors who can help you, no matter where you are.
In addition, you should check with your health insurance company and find you if they will pay for your medical treatment if you encounter the need abroad. If not, be sure to purchase a travel insurance plan with adequate medical limits and coverage for pre-existing medical conditions. Even though your diabetes is managed through insulin, it’s an always changing dose depending on your needs and it is (unfortunately) always going to be a pre-existing medical condition. Some travel insurance plans cover pre-ex automatically if you purchase it early in your travel plans and fully insure your pre-paid trip costs.
Have Plenty of Diabetes Supplies You should always have the healthy snacks and sugar you need on hand so you can manage your blood sugar lows as much as possible. Many travelers with Type 1 experience erratic blood sugar spikes and plunges when they are exposed to air travel, so it’s important to be prepared for both at all times.
Pack twice as much of every diabetes supply as you think you’ll need. Make a packing list including every single item you regularly use to control your diabetes: test strips, lancets, alcohol swabs, syringes, pump reservoirs, infusion sets, ketone strips, glucose tabs, the whole nine yards. Figure out how much of each you plan to use. Then double it.
I’ve always followed this simple rule of thumb, and it’s never let me down. If you don’t believe me, then take it from the CDC, which also recommends this tip.
Yes, this takes up a lot of precious luggage real estate. But I can assure you that sacrificing a beach read or your fourth pair of flip-flops is 100% worth it. Some travel scenarios can make you go through supplies faster than usual, like getting stranded somewhere for a few days or having to frequently test and treat unusually erratic blood sugar. Bringing twice as much stuff as you think you’ll need will help cover you in those situations. It will also probably give you some peace of mind. Running even slightly low on supplies can trigger enough stress and anxiety to ruin a trip. It’s hard to enjoy yourself if you think there’s a possibility you won’t have life-sustaining medical supplies!
Pack your diabetes supplies in your carry-on and make sure you have:
Insulin and insulin-loaded dispensing products (vials, jet injectors, biojectors, epipens, infusers and preloaded syringes) Lancets, blood glucose meters, blood glucose meter test strips, alcohol swabs and meter-testing solutions Insulin pumps and insulin pump supplies — cleaning agents, extra batteries, plastic tubing, infusion kits, catheters and needles (insulin pumps and supplies must be accompanied by insulin) A glucagon emergency kit Urine ketone test strips In addition, you’ll want to have more supplies than you need and you’ll want to keep a close handle on those supplies. In some places, a package of clean unused syringes is worth a lot on the black market and therefore worth stealing from you.
Pack with Your Diabetes in Mind You’ll want to keep all your medication and supplies with you on the off-chance your luggage is stolen or lost, but you will also want to be organized so that you can reach what you need to get through security and on the plane.
Keep your medications in their original containers, but using plastic zipper bags or other clear packaging will make getting through security easier. Update your travel medical portfolio with any new medications you are taking, your doctor’s current contact information, etc.
Some doctors prefer that their patients travel with a backup loaner insulin pump in case something happens with the one they are wearing. In many cases, the pump companies are willing to loan pumps for this purpose and you may have to pay a fee.
If the airline doesn’t offer a meal that works with your diet, bring one of your own. Wearing shoes that you can slip off and warm socks is a good idea – especially on longer flights where the risk of blood clots is greater. While you’re in the air, you’re going to want to move around every couple of hours.
Put your medical supplies in your carry-on. Airlines lose suitcases. Every. Single. Day. So, yes, that massive arsenal of medical supplies needs to board the plane with you.
One of my friends lost her luggage only one time, and it was just for two days. But on that one occasion—and the several times she worked herself into a panic at the baggage carousel, mistakenly thinking her bag was gone forever—She cannot even begin to explain how grateful she was to have all her diabetes care supplies in her carry-on. Again, these are the literal essentials necessary to keep you alive and healthy. They take priority over whatever else you want to carry on. (It also helps to have the biggest carry-on the airline allows, by the way, so that you still have room for some other stuff.)
If you’re going on a really long trip and physically cannot carry all your supplies onboard, then pack half in your suitcase and half in your carry-on. You should have at least a week’s worth of supplies with you at the bare minimum, Dr. Vouyiouklis Kellis says. And no matter what, the CDC recommends bringing all of your insulin in your carry-on so it’s not subject to the extreme and potentially damaging temperature changes that can happen in the cargo area of the plane. (On that note, brush up on the care instructions for your diabetes medicine and equipment before traveling so you don’t accidentally do something that can mess up its efficacy, like leaving insulin in the sunlight by the pool.)
Protect your Insulin Pump at Security According to Nancy Klobassa Davidson, R.N., and Peggy Moreland, R.N., Mayo Clinic diabetes educators:
“Apparently, when an insulin pump or sensor is passed through a full-body scanner or X-ray scanner, there may be a risk of electromagnetic malfunction.”
Insulin pump manufacturers typically recommend you remove your pump or continuous glucose monitoring device before going through the full-body scanner, but don’t send those devices through the X-ray machine as an alternative. The safest way to be sure what your medical device needs at the security line is to check with the manufacturer. (Call their service line or check their website.)
Many travelers with Type 1 prefer not to go through the scanners. Instead, they inform the security officer that they are wearing an insulin pump and ask them to visually inspect the pump and do a pat-down instead.
Mention your medical supplies to TSA before you go through airport security. Airport security can be extremely stressful for pretty much anyone. That basically goes double if you’re traveling with medical devices and supplies. Fortunately, there are a couple of ways to make the airport security process easier for all involved.communicating that you have diabetes ASAP will generally be to your benefit. The TSA recommends taking all of your medication and medical equipment out of your carry-on before it goes through screening and telling the TSA officer that you have some medically necessary supplies that will be going through security. Remember, you’re exempt from the 3.4-ounce liquid limit when it comes to medically necessary stuff like insulin and ice packs for said insulin.
The TSA doesn’t require that you carry all of your meds in prescription bottles or packaging, but they do recommend making sure all of your medication is clearly labeled to help things go more smoothly and quickly. Technically (and kind of surprisingly), each state/country has its own laws about prescription labels that the TSA recommends following when traveling through the world. If you’re concerned, you can do some research about those laws based on where you’re headed.
Be ready for a pat-down in some cases (and budget extra time for security). If you have an insulin pump and/or continuous glucose monitor (CGM) and will be flying to your destination, this one’s for you.
Even if the body scanner doesn’t harm your insulin pump or CGM, these devices may show up on the scan and prompt the TSA to pat you down anyway. To expedite things, you can just ask for a pat-down in the first place, the TSA says. You don’t have to take your devices off; just let the TSA know they’re there before the pat-down begins.
Another thing you can do: Print out a TSA Notification Card that you can hand to a TSA agent to quickly communicate that you have diabetes and are wearing a personal medical device. This won’t negate the need for a pat-down, but it might speed things up a bit.
As you can tell, the whole security process can take some extra time when you’re traveling with type 1 diabetes. To avoid contributing to travel anxiety, make sure you factor that in when deciding when you’ll get to the airport before your flight.
Upon Arrival Once you arrive, your body may struggle a bit with the time change, so it’s important to check your blood sugar as soon as you land and often throughout your trip. Flying, being in different altitudes, and general exposure to stressors can affect your blood sugars.
Each day of your trip, be sure to keep the supplies you’ll need on hand and carry your doctor’s note. Of course, you know to always be prepared to treat low blood sugars, and that means having sugar or snacks on hand at all times because you can’t count on what you’ll be able to find or buy. Tell those you are traveling with that you have diabetes so they can inform emergency responders if something happens.
Be careful about the food you eat too. It should be fully cooked and hot so there is little risk of salmonella or other nasties that can cause food poisoning. The loss of food due to vomiting is much harder on those with diabetes.
It’s also super smart to have a list of medications with you whenever you travel, Dr. Vouyiouklis Kellis adds. Although this can be included with your doctor’s note, you don’t actually need it for security, so it can be separate. Do whatever makes it easiest for you to have this medication list prepared for an emergency in which you need to get your hands on a medication like insulin while you’re abroad.
“In other parts of the world, they often have the same kinds of insulin, but it can have different names and come in different [bottles],” Dr. Vouyiouklis Kellis says. You can show your medication list to a pharmacist or clinician “so they can see exactly what you’re taking” and get around any language barriers, Dr. Vouyiouklis Kellis explains.
To make seeing a doctor for diabetes-related reasons even less stressful while traveling, the CDC recommends mapping out a few doctor’s offices or clinics/pharmacies close to where you’ll be located, along with learning certain phrases in the local language, like “I have diabetes” and “Where’s the nearest pharmacy?”
Test your blood sugar more often than usual Blood sugar levels can be unpredictable even on the most routine day of your life. When you travel, you’re changing a bundle of variables in that already delicate equation that can influence your blood sugar: your meal times, sleep schedule, internal clock, exercise routine, activity level throughout the day, and more. “Just the stress and excitement of travel can do it too,” Dr. Vouyiouklis Kellis adds.
Although you can probably anticipate and prevent some of these changes—especially with the help of your doc—it’s impossible to predict exactly how your blood sugar is going to respond while you’re traveling. With that in mind, it’s wise to keep closer tabs on yourself than usual and test your blood sugar more frequently, Dr. Vouyiouklis Kellis says. (If you’re wearing a CGM, make sure audible blood sugar alerts are on if possible or look at it more often.) You should also make sure to check your blood sugar before a physically demanding or really time-consuming activity like a hike or a tour, Dr. Vouyiouklis Kellis adds.
I know that traveling with type 1 diabetes can put a lot of added stuff on your plate. But through others living with diabetes who have visited other countries through this tips; satisfying your wanderlust is possible with the help of these tips.
So, you have type 1 diabetes, it’s stressful and but you don’t want it to hold you back… then don’t! Traveling and exploring the world is a beautiful thing, and nothing should stop you; with careful planning and consideration you too can explore everywhere you want to.
This is what others did, they don’t let diabetes slow them down, they work hard, and they travel, not without issues, but that’s all part of life.
Here’s a step-by-step guide to get you traveling with Type 1 diabetes!
How is Your Control? Unfortunately, if your control is bad and you are constantly in hospital, or in severe hypos, then I definitely would not recommend traveling just yet! Try and get yourself in better control by discussing options with your Diabetic specialist nurse or doctor, get yourself in better health as to minimize any complications when you are away.
However, if you are having the usual random highs and lows with type one diabetes… then that’s nothing to stop you– I am not perfect, but I travel fine. You know yourself!
Remember your health is the most important thing… if you don’t have it, you can’t explore!
Diabetes Travel
Get Advice… and then More Advice Before you go on an adventure, let your diabetic team know you are heading away– they can give you advice on the type of climate & destination you are going to.
Talk to your diabuddies, talk to your parents or partner, gather all the information you can, and ask all the questions you are curious about– no matter how silly you think they are. You never know!
Secure a Doctor’s Letter Ask your medical provider to provide you with a letter stating you need to keep your insulin supplies on you at all times– this will actually allow you to bring an extra liquids bag for your medication on a flight, rather than having to decide on makeup or aftershave!
Doctor’s letters are useful for security concerns at various venues around the world, as well as bus travel across countries. You never know if you’ll have military guards search your luggage!
Helpful Tip: I would highly recommend translating your doctor’s letter into the language of the country you are going too– and bring electronic and paper copies.
Research Diabetes Care in your Destination Make sure to research the diabetic care offered where you are going, and check whether you will have access to supplies, emergency insulin & the costs in case of emergency.
You can actually contact your insulin company directly and they will be able to tell you if they stock in a certain country! It gives you peace of mind in an emergency.
Helpful Tip: If you are a European citizen, you are able to get a free EHIC health card which will give you access to extra insulin quickly and free of cost in an emergency.
Checkups Galore! Make sure you have all the usual checkups in place before you take a trip. Eyes, feet, diabetic clinics, blood checks, HBA1C… the works.
This is particularly important with long duration trips– with diabetes, you’ll want to pick up on any complications quickly so you can minimize issues. If you are on a year-long trip, then it’s important you know everything is well before you leave & if you ever feel like something is wrong on your trip, there is no harm in getting it checked out.
Make sure you have adequate insurance to cover you.
Order More It doesn’t matter if you are heading to a different state/city or a different country, you’ll need to overestimate your diabetes supplies! Make sure you’re prepared should travel delays, theft, or natural disasters come up.
Of course, this will differ depending on your personal situation of insurance and access to supplies. But, anything can happen, so be prepared.
Along with supplies, bring a spare monitor too– you can order these free online with a quick Google search.
Helpful Tip: Make sure you split your supplies between two bags, or with the person you are travelling with.
Embrace Your Diabetes Some people are shy and unsure about telling people they have diabetes, but honestly, people are curious and I’ve found that most people love to find out more– it’s up to us to spread awareness and the truth about type 1– so let all you’re traveling friends know!
I like to travel with another person, because I like the company, and I like the support of having someone there with diabetes gets tough. I recommended on your first trip taking a companion before going solo!
It is also important that when you travel you let people know of your diabetes and what to do in an emergency, so carry some medical ID & perhaps a medical notification on your phone screen. You can order free medical cards online to carry in your wallet or purse!
I’m looking for a beautiful Medical ID bracelet. Let me know where I can get them in Kenya more so Nakuru.
Diabetes Travel
If you feel comfortable with all these points, you are on the road to start travelling with type one diabetes, and staying healthy!
Disclaimer: I am not a medical professional and all my words are based on my own personal travel experience, advice and research. I don’t take any responsibility for any problems or issues with type one diabetes. Please contact your diabetic nurse or doctor before embarking on a new journey! Happy travels!
Sources
blondeabroad. self.
What advice can you give me? Let me know on the comment section down below. Next on I’ll be talking about road tripping with type 1 diabetes; stay tuned. Subscribe to my newsletter and share because as the saying goes sharing is caring.
Sending a lot of love out. You are stronger than you think. You are Not Alone.
Hey beautiful ones! My name is Melvis Mogambi, for those who are new here, welcome to the Kintsugi family. Welcome back fam, hope you are doing well.
On my previous blog I talked about some of the ways I deal with bipolar mood swings, and today I’m gonna talk about some of the remedies for diabetes highs and lows.
People with type 1 diabetes need to follow a different type of plan. A treatment plan, also called a diabetes management plan, helps people to manage their diabetes and stay healthy and active. Everyone’s plan is different, based on a person’s health needs and the suggestions of the diabetes health care team.
Diabetes Treatment Basics
The first thing to understand when it comes to treating diabetes is your blood glucose level, which is the amount of glucose in the blood. Glucose is a sugar that comes from the foods we eat and also is formed and stored inside the body. It’s the main source of energy for the cells of the body, and is carried to them through the blood. Glucose gets into the cells with the help of the hormone insulin.
So how do blood glucose levels relate to type 1 diabetes? People with type 1 diabetes can no longer produce insulin. This means that glucose stays in the bloodstream and doesn’t get into the cells, causing blood glucose levels to go too high.
High blood sugar levels can make people with type 1 diabetes feel sick, so their treatment plan involves keeping their blood sugar levels within a healthy range, while making sure they grow and develop normally. To do that, people with type 1 diabetes need to:
take insulin as prescribed
eat a healthy, balanced diet with accurate carbohydrate counts
check blood sugar levels as prescribed
get regular physical activity
Following the treatment plan can help a person stay healthy, but it’s not a cure for diabetes. Right now, there’s no cure for diabetes, so people with type 1 diabetes will need treatment for the rest of their lives. The good news is that sticking to the plan can help people feel healthy and avoid diabetes problems later.
Take Insulin as Prescribed
People who have type 1 diabetes must take insulin as part of their treatment. Because their bodies can’t make insulin anymore, they need to get the right amount to keep their blood sugar levels in a healthy range.
The only way to get insulin into the body now is by injection with a needle or with an insulin pump. If someone tried to take insulin as a pill, the acids and digestive juices in the stomach and intestines would break down the medicine, and it wouldn’t work.
Different kinds of insulin are used for different purposes. The types of insulin you use and the number of shots you take each day will depend on what’s best for you and your daily schedule.
As you grow and change, the amount of insulin you will need to take can change. Getting insulin injections today is nearly painless, thanks to smaller needles. Insulin pumps (which deliver insulin through a small tube placed just under the skin) cut down on the number of injections needed.
Your diabetes health care team will teach you how and when to give yourself insulin shots.
Eat a Healthy, Balanced Diet
People with type 1 diabetes have to pay a little more attention to their meals and snacks than people who don’t have diabetes. They need to eat a balanced, healthy diet and pay closer attention to what they eat and when they eat it.
They also have to balance the food they eat with the amount of insulin they take and their activity level. That’s because eating some foods will cause blood sugar levels to go up more than others, whereas insulin and exercise will make blood sugar go down. How much the blood sugar level goes up after eating depends on the type of nutrients the food contains.
The three main types of nutrients found in foods are carbohydrates (or carbs), proteins, and fats, which all provide energy in the form of calories. Foods containing carbs cause blood sugar levels to go up the most. Foods that contain mostly protein and/or fat don’t affect blood sugar levels as much. Our bodies need all of these nutrients — in different amounts — to function normally.
As part of your diabetes treatment, you and the diabetes health care team will create a written diabetes meal plan that will include foods with all of the essential nutrients. Meal plans typically consist of breakfast, lunch, and dinner with scheduled between-meal snacks.
The diabetes meal plan won’t tell you specific foods to eat, but it will guide you in selecting choices from the basic food groups and help you eat nutritious, balanced meals. Each meal and snack in the plan contains a certain amount of carbs and works with the types and amount of insulin you take.
Your meal plan is made just for you, based on your age, activity level, schedule, and food likes and dislikes. It also should be flexible so you know how to handle diabetes in special situations like at parties and on holidays. Following your meal plan should make it easier to keep your blood sugar levels within a healthy range.
In addition to giving you some ideas about what to eat, the plan also might recommend limiting foods that contain lots of fat or calories and that don’t contain vitamins and minerals. Everyone who eats a healthy diet should limit these foods anyway, because eating too much of them can lead to too much weight gain or long-term health problems like heart disease.
Check Blood Sugar Levels
Checking your blood sugar levels is another part of your diabetes treatment plan. It lets you know how well the other parts of your treatment — like your insulin injections and meal plan — are working.
By keeping your blood sugar levels in a healthy range, you’ll feel better and reduce the risk that you’ll develop diabetes problems later. Testing your blood sugar level is the only way to know how you are doing with your diabetes control.
Your diabetes care team may recommend that you use a continuous glucose monitor (CGM). A CGM is a wearable device that can measure blood sugar every few minutes around the clock. It’s measured by a thread-like sensor inserted under the skin and secured in place. Sensors can stay in place for about a week before they have to be replaced and are accurate enough to replace frequent finger-stick testing. The more frequent CGM blood sugar readings can help you and the care team do an even better job of troubleshooting and adjusting your insulin doses and diabetes management plan to improve blood sugar control.
A blood glucose meter or CGM tells you what your blood sugar level is at the moment. Your doctor may also send you for another type of blood sugar test that tells you how your blood sugar levels have been for the 3 months before the test.
Exercise Regularly
Exercise is also an important part of diabetes treatment. Regular physical activity helps keep blood sugar levels in a healthy range. It also can reduce the risk of other health problems that people with diabetes may be more likely to get, like heart disease.
Most types of exercise are great for people with type 1 diabetes — from walking the dog or riding a bike to playing team sports. Try to exercise every day for maximum benefit.
You can talk to your diabetes health care team about planning your exercise along with your meals and insulin. They’ll offer specific suggestions to help you get ready for exercise or join a sport and give you written instructions to help you respond to any diabetes problems that may occur during exercise, like hypoglycemia (low blood sugar), or hyperglycemia (high blood sugar).
Putting It All Together
Treating and managing diabetes can seem complicated at times. But your diabetes health care team is there for you. Your diabetes management plan should be easy to understand, detailed, and written down for you so that you can refer to it whenever you need to.
You also might hear about alternative treatments for diabetes, such as herbal remedies and vitamin or mineral supplements. These practices can be risky, especially when people stop following the treatment plan their doctor has given them. So get the facts by talking to your diabetes health care team.
How to lower blood sugar quickly?
Amazing ways to lower blood sugar levels naturally and quickly
Make exercise a regular habit.
Combat stress through yoga and meditation.
Focus on fiber
Drink more and more water
Reduce the intake of carbohydrate
Take foods, which are low in glycemic index e.g. sea foods, legumes, fiber, sprouts, etc.
Check your sugar levels regularly
Give weight to sound sleep
Do a Quick Body Scan
After your shower each day, check your body from head to toe. Look for cuts, sores, blisters, and ingrown toenails. Don’t forget the places where moisture can hide and germs can grow. Check under your arms and breasts, and between your legs and toes. Look extra closely at your feet. Use a mirror to help you see all over. If you have cuts or scrapes, treat them quickly. Also, take a moment to moisturize dry skin.
Put Your Shoes by the Door
Make it easy to slip them on, so you aren’t tempted to go outside barefoot. Make sure your slippers or house shoes are handy, too. Even indoors, you need to protect your feet. Before you put your shoes on, check to make sure there’s nothing in them that you aren’t expecting, like a pebble that could nick your skin. You can also change shoes during the day to relieve pressure spots on your feet.
Prepare Emergency Snack Packs
Put a few glucose tablets, or five or six pieces of hard candy, into baggies. Always carry a few when you go out in case you get low blood sugar, also called hypoglycemia. When blood sugar drops below 70 mg/dL, you can feel dizzy, hungry, or shaky. It can happen when you skip a meal, take too much diabetes medicine, or exercise harder than usual without eating.
Check Your Blood Sugar
Your doctor will tell you how often you should test yours based on your disease, treatment, and other things. If he tells you to check first thing in the morning, put your glucose monitor on your nightstand to remind you.
When you wake up, your blood sugar should be somewhere between 80 mg/dL and 130 mg/dL. Within an hour or two after you start a meal, your target should be less than 180 mg/dL.
Put a Tag on Your Gym Bag
Does your doctor say you should check your blood sugar when you work out? Make a reminder for yourself. To figure out how exercise affects your levels, test before and after you work out. These checks can make it easier to avoid dangerous drops.
Make Insulin Work for Your Lifestyle
Let your doctor know if you’re always on the go and you don’t eat at regular times. She may recommend rapid-acting insulin or an insulin pump that delivers fast-acting insulin. It typically starts to affect your blood sugar in 5 to 15 minutes. It could make things easier. You can take this kind of insulin just before you eat. Or you can adjust the pump before meals or exercise.
Power Up Your Diet
Try to look for foods that have a low glycemic index, meaning they’re less likely to affect your blood sugar than bread or other foods. Post the list on your refrigerator,or somewhere you can easily access so you see it when you make your grocery list, plan meals, or look in the fridge for something to eat.
Take a Sip
High blood sugar causes your body to lose fluid, and your skin can get dry. Drink plenty of water and other liquids to help your skin stay supple and healthy.
Exercise in Spurts
It’s important to get at least 30 minutes of exercise a day to help manage your diabetes. Too busy? Break it up into three shorter spurts. Try 10 minutes of strength training in the morning. Play an active game with the family during the day, or take a brisk stroll at lunchtime. Then, walk your dog in the evening. This combo can help improve your blood sugar control and make heart disease less likely.
Set Up a First-Aid Kit
Diabetes can turn a minor injury into a major problem. Take a few minutes to gather these supplies:
Hydrogen peroxide to clean wounds
Triple-antibiotic cream to dress cuts and scrapes
Sterile gauze to cover wounds
If you have circulation problems or diabetes-related nerve problems (peripheral neuropathy), you may need to see a doctor or wound care center. Keep their phone numbers handy.
Wear Your Medical Alert Jewelry
Put your medical alert bracelet or pendant near your watch, rings, or other jewelry you wear every day. This may help you remember to wear it. Or keep it near your toothbrush or keys. It’s smart to wear it to let people know you have diabetes, just in case you need emergency medical care. Do you know a place where I can get these in Kenya? Especially Nakuru? Kindly let me know in the comment section below.
Any other recommendations you have? Feel free to share them with me in the comment section down below. Remember to like, comment and subscribe to my blog for more. What else would you want me to talk about? Let me know. Share this as well, to reach others. Continue to take care of yourselves, staying safe and REST. It is okay to take some time and relax or recharge with all that is going on in the world.It is normal to feel overwhelmed and one can slip into depression. Move your body. Talk to somebody, check in on your family and friends.
I am here for you. You can talk to me anytime. You are worthy; that’s all.
I use my personal experience over the past 18 years battling multiple, chronic, autoimmune conditions to create and raise awareness about them; what they are, how we handle them and their impact on the sufferers of these conditions.
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