Day in and day out I hear people living with Type 1 Diabetes verbalizing frustration around feeling fatigued, even teenagers and young adults.
I had these same concerns myself starting in my 20’s, not understanding why my energy levels fluctuated so much. I was young, I was active, for the most part I ate healthy, but I also wasn’t consistent. I actually hated having a routine (a lot due to the fact that I had to be so diligent all the time with managing my Type 1 Diabetes from the young age of eight). Eventually what I came to find was that the roller coaster of high blood sugars and low blood sugars can really take it out of someone living with Type 1 Diabetes!
I have a handful of suggestions that you could implement in to your life to help you feel more energized on a regular basis, and truly maintain those energy levels. Yes, it does take more of a commitment to treating yourself well, AND, you deserve that, right?!? We, as people living with Type 1 Diabetes deserve to be treated well, taken care of, and feel great! And, we, alone, are MOST responsible for taking on this challenge, and can stick to these better practices even more when we have a support network that we share our Type 1 Diabetes with.
1. Step off the blood sugar roller coaster!
The less swings in blood sugars and increased stability that you have, the better you will feel. In my program The Type 1 Diabetes Distress Solution I offer multiple tips, tools, and strategies to help better manage your blood sugars. Of course, these should all be discussed with your Type 1 Diabetes healthcare provider prior to implementing any of them in to your own regimen, but, believe me, there are many. And often, it takes just one or two new positive habits to make a WORLD of difference in your blood sugar control AND energy levels! Remember, an ideal target is at least 80% in range (on a Continuous Glucose Monitor).
2. Adequate sleep every night.
You want to be sure you are sleeping at least 7-9 hours at night. If this seems impossible, look at the various ways in which you can alter your daily schedule to include more sleep. Could you stop drinking caffeine by 1 PM? Could you drink caffeine in moderation? Are you drinking alcohol at night? Could you eradicate screen time at least 2 hours prior to going to bed so your mind isn’t as stimulated, and you can have a better, deeper sleep? Can you schedule your later events to earlier times on different days? See how you can alter your life, just a bit, to fit more sleep in.
3. Commit to regular exercise.
This boosts your serotonin levels, for one, increases your metabolism, for two, boosts energy levels, for three, makes you more insulin sensitive, for four; should I go on? I will say, that often, first thing in the morning is the best time to exercise because it helps activate your system right way, from the get go. As long as your basal insulin or basal rates are set correctly, it’s generally the best time to exercise as a person with Type 1 Diabetes in order to avoid hypoglycemia due to the insulin on board (from food or correction injections/boluses). Remember that, generally speaking, the fast-acting insulin that is hanging out in your system (for at least 4 hours after the injection/bolus) is most frequently what drops people’s blood sugars when exercising.
4. Eliminate sugar and processed foods in your diet.
This is one of the biggest challenges that I see people facing. So much of the food that is offered in our grocery stores are packaged, and produce, meats, and other healthier foods are not cheap! It’s also difficult to stick to only eating whole foods when the majority of the population around you is eating processed foods. Sugar, flour, and hydrogenated oils are highly processed, addictive, leads us to craving more, and is difficult for our body to process and eliminate (hence, draining), not to mention the blood sugar swings these kinds of foods can cause. The more whole foods you can integrate in to your diet, the less blood sugar swings you will have, and the more you will benefit from an energetic lifestyle.
5. Reduce alcohol intake or completely cut it out.
Alcohol can be hard on the body, causing dehydration, interrupted sleep patterns, and blood sugar fluctuations; draining you further of energy. I go in to more detail of how to manage blood sugars better when drinking alcohol and how to be safe with alcohol if you have Type 1 Diabetes, in my program, The Type 1 Diabetes Distress Solution.
6. Integrate relaxation techniques such as meditation, breathwork, yoga, and increased time in Nature.
Keeping your nervous system regulated, staying balanced and centered, and de-stressing on a regular basis is KEY in maintaining healthy energy levels and blood sugar control. Try any of the techniques listed. I go in to more detail with all of these in my program, The Type 1 Diabetes Distress Solution.
7. Cope with the mental-emotional distress of living with Type 1 Diabetes.
And this topic, right here is what The Holistic Type 1 is wholly based on. As we all know, Type 1 Diabetes is always present, forever consuming, and demanding! We must be multi-taskers in order to live with Type 1 Diabetes and effectively manage the remainder of what life brings us. So, the management of Type 1 Diabetes is constantly on our minds and what action we may need to take next.
We have multiple emotions that arise each and every day around blood sugars. For example, you may check your blood sugar an hour after eating and find it’s up in the 300’s for no reason that you can precisely pinpoint, which brings forth the emotion of frustration! Ugh! And, possibly guilt, anger, or low self-esteem, to name a few.
Especially when negative emotions are directed at yourself, this can be draining over time. Be gentle with yourself. Clear your mind of constant thoughts. And become self-aware of any negative self-talk or blame so you can stop them in their tracks. Remember, your blood sugar is only a number that offers you information so that you can do something useful with the data.
In summary, the following are essential for living a more energetic life with Type 1 Diabetes:
Balanced blood sugars, adequate quality sleep, regular exercise, implementing more whole foods and decreasing processed foods in the diet, decreasing or eliminating alcohol intake, implementing regular relaxation techniques, and treating your mental-emotional health as equally important as your physical health.
Please consider committing to either coaching with me, The Holistic Type 1, and/or enrolling in my program, The Type 1 Diabetes Distress Solution. You won’t regret what you learn and can apply the techniques you will learn in to your daily life as someone living with Type 1 Diabetes. ADDRESSING YOUR DISTRESS will help you to thrive in this life with Type 1 Diabetes, with more stability in blood sugar levels, improved mental-emotional health, increased energy levels, and understanding yourself and this disease more deeply than you ever have before :> All that is learned will help you navigate the remainder of this life better with T1DM, allowing for more spaciousness to create the life that you truly dream of.
