How 2 Type 1

Intro
0:03
If you’ve recently been diagnosed with Type 1 diabetes, or if you’ve had it for a while
0:08
and want to step up your management, or if someone you care about has Type 1 diabetes
0:12
-- a friend, or family, or a friend who’s become family -- then this series is for you.
Who am I
0:16
This series is for me, too.
0:18
I'm Conrad Pow.
0:19
I'm a Senior Project Manager at Diabetes Action Canada.
0:23
My daughter was diagnosed with Type 1 diabetes when she was four years old, so -- as you
0:25
might imagine -- there has been a lot of worry, and learning, and work.
0:27
These videos would've helped my family a lot.
What is Type 1
0:33
Type 1 diabetes is a condition where your immune system attacks your pancreatic cells,
0:38
so they can't make the insulin needed to regulate your blood sugar automatically.
0:43
It can feel like your body has betrayed you, which it kind of has.
0:46
And that can feel isolating, defeating, and like you're broken.
We are resilient
0:50
But the thing about humans is: we're incredibly resilient.
0:54
Things break all the time, like when you drop your cell phone in the toilet.
0:59
There's that moment of panic, or sadness, or rage, like, "ugh, my phone is dead and
1:04
I have to find a way to let everyone know, but that's embarrassing, and also somehow
1:07
I have to find the time and money to buy a new one!?"
Managing Type 1 Diabetes
1:09
All those feelings can seem overwhelming in the moment.
1:12
And, in a similar way, living with Type 1 diabetes may have overwhelming moments or
1:18
days or weeks.
1:20
That's normal.
1:21
But, like I said, humans are resilient.
1:25
Managing Type 1 means gathering tools to help your body, practicing skills, and getting
1:30
better at dealing with the hard stuff that comes your way.
1:33
Type 1 diabetes doesn’t need to hold anyone back from living a full and healthy life.
1:40
In this bite-sized video series, we’ll help you solve the most common problems related
1:44
to diabetes, and learn how diabetes, insulin, food, and activity all work together.
1:50
We'll also share guidelines to help you customize your treatment to different situations and
1:56
live the life you want -- whether that involves running marathons, reading on the couch with
2:01
your dog, or becoming a locally famous foodie.
2:05
We're not here to judge your dreams.
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We're here to encourage them, and help you reduce any unwelcome diabetes-related surprises.
2:12
This series will also help you set and reach your own goals by understanding exactly how
2:13
your body works with diabetes.
2:14
Remember, though: the goal isn’t perfection.
2:15
One small change each week or each month can make a huge difference in your life.
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Most importantly, there are so many other people with Type 1 who are somewhere along
2:17
their journeys.
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That's where all this information comes from: collective scientific study, collective mistakes,
2:19
and collective hope of making it easier for current and future Type 1s to deal with this
2:20
major life shift.
2:21
Now, let’s go.

0:05
Accept You Have Diabetes
0:10
Accepting that you have diabetes is often the most difficult hurdle to overcome. The more you fight
0:15
it, the more everything feels like a struggle. The more you embrace it, the easier it is to live your
0:22
life. I know, easy to say -- hard to do. But the most important part is a shift in perspective.
0:29
In frustration, you might think of Type 1 diabetes as a monster inside of you that you have to slay.
0:36
Instead, try to think of it as something to be managed with skills that are learned, practiced,
0:42
and eventually mastered. Living a healthy and full life with diabetes is achievable.
0:50
Mindfulness is a great tool that can help get you started on the path to acceptance. Lots of
0:55
healthcare professionals recommend mindfulness – and not just for diabetes patients. The goal is to
1:02
be more aware of your thoughts, feelings, and body through a judgment-free lens. Mindfulness can keep
1:09
you from dwelling on negative feelings, which leaves more energy to focus on how to improve.
1:15
You can try mindfulness out with guided meditations on YouTube,
1:19
or apps like Calm and Headspace. It'll probably be tough at first! Nowadays,
1:21
it's so easy to put on music or Netflix in the background, so just sitting with
1:21
your thoughts can be challenging. But I promise, it's worth it. Even a little
1:22
mindfulness practice can be very powerful in starting to accept your diabetes.
1:28
Check Your Blood Sugar
1:30
Having Type 1 diabetes means that your body no longer regulates your blood sugar level.
1:36
It's on you to actively check your blood glucose and respond to it.
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No matter how long you’ve had diabetes, here's our biggest piece of advice: try not to worry
1:49
about getting perfect blood sugar numbers. In fact, the number you see when you check can
1:54
never be "perfect," because it isn't inherently good, bad, or a measure of your self-worth!
2:00
Checking blood glucose levels can help you learn how many things affect your blood sugar,
2:02
and get data to decide what you can or should do next. In some ways, managing diabetes is
2:07
like getting haircuts or picking clothes. You need to know your body well so you make choices
2:13
that help you feel good in it -- whether that's bright pink hair or chunky sneakers.
2:19
And just like we've all had regrettable fashion choices, no-one gets diabetes “right’ all of the
2:24
time. Checking blood sugar is a learning process, and every skill takes time to acquire.
2:28
Make checking blood glucose levels a habit. By doing it regularly before meals and at key
2:33
times it will become second nature. You’ll then always have up-to-date information about your body
2:39
and be more in control. Specifically, you'll start to notice how different factors
2:44
affect blood sugar levels, like eating a ham sandwich compared to eating a hot fudge sundae.
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Take Your Insulin
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The most important part of managing Type 1 diabetes is making sure you’re taking your
2:57
insulin consistently. This is the only way your body can lower blood sugar since your pancreas
3:04
isn’t making it! As taking insulin becomes a habit, you won’t think twice about doing it.
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As with checking blood sugar, it’s totally normal to worry about your numbers.
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If you feel nervous about going too low, take a smaller dose of insulin.
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You can always correct later. Don’t forget the golden rule: safety first.
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Diabetes may initially feel like a huge weight,
3:25
but it's only a small part of you and can be managed.
3:29
One day at a time, you’ll understand your body better. And before you know it, you’ll be a pro!
3:35
Accepting that you have diabetes, checking your blood sugar,
3:39
and getting skilled with taking insulin will build the foundation for a full and healthy life,
3:45
if this seems like a lot, but feel free to pick two to start with, as long as one is taking your insulin.

 

top tips to tame type 1
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Accepting your diagnosis and learning the basics of how to manage your Type 1 diabetes
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are the first steps in this journey. Now, for some key tips so you can feel more confident in
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your management. If you’re doing these next 10 things regularly, you are well on your way!
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Be Proactive
be proactive
0:27
Be proactive, rather than reactive. Learn to understand your body
0:31
and recognize situations ahead of time that may challenge glucose levels.
0:37
Surprises are inevitable, but health surprises are never fun, in my experience. By
0:39
practicing paying close attention to your body,
0:42
you can try to prevent major highs or lows, and be prepared to handle them when they happen.
check with a purpose
0:51
Check with a Purpose
0:52
Check, check, check. I know, you’ve heard it a million times,
0:55
but checking blood glucose levels is now a big part of your life.
1:00
If you feel off, check your blood sugar levels and please don’t drive. Seriously, even a go-kart!
1:08
Even when you don't feel off, remember to check with a purpose. You need this information to
1:13
understand your body, learn what actions to take with specific numbers, and understand how your
1:19
body reacts to new meals and activities. Especially if you switch up your routine.
1:25
As you get more data and learn how to make more adjustments,
basal & bolus balance
1:26
you’ll gain confidence in your body. It'll get easier as you start to recognize patterns.
1:27
Basal and Bolus Balance
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For most people, long-acting insulin -- also called basal
1:35
insulin -- makes up about half of their total daily insulin.
1:39
The other half is made up of mealtime doses of fast or short-acting insulin -- bolus insulin.
1:46
It’s super common for people to rely on basal insulin, but that isn’t ideal. Think of it like
1:52
eating a steak with just a fork, or rowing with one oar -- using one tool can only get you so far.
2:02
Getting the balance between basal and bolus is important.
2:07
If your blood sugar is going low often and you can’t figure out why,
2:11
try paying close attention to how you're balancing different kinds of insulin.
2:15
Bolus Before Eating with All Meals
bolus before eating and with all meals
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Bolus with every meal. That is what a healthy pancreas would do,
2:24
and whether you like it or not, you're a substitute pancreas now. It may be tempting
2:30
to skip doses but preventing high glucose levels is better than having to deal with them later.
2:36
Building this habit can actually save you from extra diabetes-work.
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Taking a bolus before eating is the best habit to build, since it takes time for the body to
2:46
absorb insulin into the bloodstream. If you take it after meals, you may forget.
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And that could lead to one of two extremes: high glucose levels that you have to deal with,
2:57
or playing catch-up and overdoing the insulin, which can cause hypoglycemia.
be consistent with carbs
3:03
Be Consistent with Carbs
3:04
Carbs are delicious, no question! And they’re in lots of different foods, from staples like pasta,
3:11
rice, potatoes and bread to cookies and the honey you put in your tea.
3:15
You don't need to cut carbs out of your diet -- they're a great source of energy!
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However, the fewer carbs you eat in a meal, the less insulin you’ll need to take,
3:25
which means there’s less of a chance that your blood sugar will swing. So
3:29
be thoughtful about how and when you eat carbs, like by spreading them out throughout the day and
3:35
eating them in smaller quantities. Make a Plan for Hypoglycemia
make a plan for hypoglycemia
3:40
Like I mentioned earlier, preparing for surprises is key. Hypoglycemia, which is low blood sugar,
3:47
triggers a primal drive to eat. And if you don't have a plan, you might find you’re
3:52
consuming way too many carbs all at once, which can throw off your body in many different ways.
3:59
Carrying rapid-acting carbohydrates like Dex tabs can help you treat hypoglycemia
4:05
quickly, and in a controlled way…
4:08
and without eating the whole fridge.
4:08
Treat Highs Carefully
4:08
On the other end of the spectrum, you also need to take care when treating highs. Start off gently
treat highs carefully
4:19
and be patient. It takes time for insulin to be absorbed before it starts lowering blood sugars.
4:27
Some people give large doses of fast-acting insulin to correct high blood sugars,
4:32
which can lead to low blood sugars later. Others
4:35
jump in with a second correction dose too soon, which can also cause blood sugars to crash
4:38
later. You don’t want to rage bolus; it can have unwelcome consequences!
adjust for exercise
4:42
Adjust for Exercise
4:42
Exercise is a big part of good physical and mental health.
4:46
It can also help improve your body’s insulin sensitivity which is great.
4:50
Exercise, insulin and carbs are like the three legs of a stool. It’s important to balance them.
4:57
Different types of exercise can have different effects on your blood sugar,
5:00
some may raise it, like pumping iron, while others may lower it, like birding.
5:05
Check your blood sugar before during and after and you’ll find the patterns. Listen to your
5:12
body and be careful to avoid hypoglycemia. It may be tricky to learn at the beginning but trust me
5:18
the benefits are worth it! Switch Up Your Spot
switch up your spot
5:24
When building these routines, don’t forget to switch up where you inject insulin on your body.
5:30
Sticking with one spot can cause lipohypertrophy, which means insulin won’t absorb as well in those
5:36
areas, causing unpredictable highs and lows. But it's an easily avoidable problem if you
5:42
just change your injection sites. Be Patient and Kind with Yourself
be patient & kind with yourself
5:47
My last piece of advice is to be patient and kind with yourself. Managing your diabetes will take
5:53
time and practice, especially if it's a brand-new diagnosis. It’s okay to make mistakes. You are
5:58
learning new skills -- after all, nobody was born ready to consciously perform the job of a pancreas
6:04
or aspired to be one when they grew up, usually children want to be something
6:06
like a veterinarian or astronaut. Anyway, we won’t pretend all this is easy,
6:09
even if advice can be boiled down to concise videos and tips.
6:13
You may be frustrated with your progress day-to-day, but you’ll be amazed at how
6:20
far you’ve come in a few weeks or months if you keep learning about your body. You’ve got this!

0:00
[Applause]
0:01
[Music]
0:04
learning that you have type 1 diabetes
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can make your life suddenly feel as far
0:08
from normal as possible
0:10
living well with diabetes means new
0:11
routines and keeping track of things
0:13
like insulin and blood sugar that you
0:15
didn't really have to think about before
0:17
but the thing is everyone's body is a
0:19
little abnormal the fact that some
0:21
people feel invigorated by a brisk 6 a.m
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run is completely bonkers to others
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living with type 1 diabetes means
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figuring out what normal now looks like
0:31
for you
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a lot of people will have suggestions
0:34
for what you should do to manage type 1
0:36
but understanding your new normal means
0:39
understanding what's going inside of
0:41
your body specifically it helps to know
0:44
about a little sugar molecule called
0:46
glucose
0:48
almost every cell in the human body
0:50
needs glucose to survive
0:51
your brain needs glucose to run your
0:53
nervous system and keep everything
0:54
working
0:55
your muscles need glucose to move
0:57
especially when you're doing intense
0:59
exercise
1:00
and your skin cells need glucose to do
1:02
well what skin does protect you from
1:05
germs and stuff like that
1:06
you get glucose from digesting different
1:08
kinds of food not just sugary things but
1:12
also from foods that don't taste sweet
1:14
like bread pasta and rice
1:16
you can even get some glucose from
1:18
protein-rich foods like chicken or steak
1:21
all kinds of chemical building blocks
1:23
from food get absorbed into your
1:25
intestine
1:26
go into your bloodstream and get
1:28
shuttled to the cells that need them
1:30
even though you're not constantly eating
1:32
your body constantly needs energy and
1:35
glucose is a major currency
1:38
whenever you have some extra glucose in
1:40
your bloodstream
1:41
your body has to figure out ways to save
1:43
that energy for later
1:44
the liver stores glucose to be used in
1:46
the short term and the fat cells store
1:48
excess glucose for the long term
1:51
whether it's from your intestines or
1:52
your liver after the glucose had made
1:54
its way into your bloodstream it needs
1:56
to get into your cells
1:58
to make this happen you need a molecule
2:00
called insulin
2:03
in people without diabetes insulin is
2:05
automatically released by the pancreas
2:07
to regulate blood glucose
2:09
kind of like how your heart beats
2:10
automatically or cruise control saves
2:12
you the work of pushing the gas pedal
2:15
these things don't just happen
2:16
themselves but they can feel a little
2:18
like magic
2:20
when you have type 1 diabetes your
2:21
pancreas doesn't make the insulin needed
2:24
to automatically regulate blood glucose
2:26
anymore
2:27
but your cells don't know that they
2:28
still need glucose and your body still
2:31
needs insulin to get the glucose to the
2:32
right cells at the right time
2:35
so now you
2:37
have to supply the right amount of
2:38
insulin
2:39
at the right time to allow your cells to
2:42
take in the glucose
2:44
figuring out how much insulin is tricky
2:46
it depends on what you're eating and how
2:48
much energy you're using throughout a
2:50
day
2:51
just like you don't know if you're
2:52
following the speed limit without a
2:54
speedometer in your car
2:56
you don't know if you took the right
2:57
amount of insulin if you don't monitor
2:59
your blood glucose levels
3:02
like hopping behind of the wheel of a
3:03
stick shift when you're used to an
3:04
automatic this can feel frustrating at
3:07
first
3:08
you're already busy enough living your
3:10
life and it would be much easier if your
3:12
body would just take care of itself
3:15
it's gonna be an imperfect journey as
3:17
you learn what your body needs on a
3:18
cellular level and that's okay
3:21
but what feels impossible at first can
3:23
become totally natural with practice
3:26
here are the top three takeaways
3:28
number one
3:29
blood glucose levels rise when we eat
3:32
and when glucose is released from the
3:33
short-term stores in the liver
3:35
number two
3:37
insulin opens the cells to let energy in
3:39
to use now or to store for later causing
3:42
blood glucose levels to drop
3:45
number three without enough insulin
3:47
blood glucose levels will rise even if
3:50
you don't eat
3:52
i'm conrad a senior project manager at
3:54
diabetes action canada and a father of a
3:57
child with type 1 diabetes
3:59
thanks for watching hope you found this
4:00
episode helpful
4:02
[Music]
4:07
[Applause]
4:08
[Music]

0:01
[Music]
0:04
you've been listening to signals from
0:06
your body since the day you were born
0:08
like how you drink water when you're
0:09
thirsty wear warm clothes when you're
0:11
cold or sleep when you're tired
0:14
and we all make mistakes along the way
0:16
maybe you've been sunburned from staying
0:18
in the sun too long or get hangry when
0:20
you forget to eat
0:22
when you're living with type 1 diabetes
0:24
though you have to pay attention to a
0:25
few more signals
0:27
understanding how and when the amount of
0:29
glucose in your blood goes up and down
0:32
and how insulin plays a role in keeping
0:34
your body running smoothly
0:36
think of managing diabetes as a skill
0:38
that you can learn kind of like learning
0:40
to drive a car
0:41
you have to start with the basics how to
0:43
accelerate and brake use your turn
0:45
signals and change gears
0:47
but there are also a lot of
0:48
unpredictable things about driving
0:50
like a reckless driver cutting you off a
0:53
snowstorm that makes it hard to see
0:55
or a big pothole that might blow up your
0:57
tire
0:58
you're not going to be perfect at
0:59
handling all these things right away in
1:01
fact they can be downright annoying or
1:04
scary
1:05
nobody wants to pull over to the side of
1:07
a road and change a flat
1:09
by gaining confidence in what you can do
1:12
like staying alert and steering your car
1:14
you can get past a lot of these
1:16
different obstacles
1:18
in type 1 diabetes there are two
1:20
fundamental skills to steering your body
1:23
this isn't a perfect metaphor but it can
1:25
help to think of them like basic driving
1:27
skills
1:29
the first skill is measuring your blood
1:30
glucose regularly
1:32
this is like paying attention to your
1:34
speed the weather or traffic while
1:36
you're driving
1:37
knowing how much glucose is in your
1:39
system and what you're planning on doing
1:40
in a day will help you make decisions
1:42
about how you take care of yourself and
1:45
prevent any huge surprises
1:47
the second is balancing your food intake
1:49
and insulin doses
1:51
you need both in your system just like
1:53
you need gas and brake pedals to drive
1:54
your car safely
1:56
since glucose is the energy source for
1:58
your cells you can think of it like fuel
2:00
that keeps your car moving
2:02
some of it is stored in your gas tank
2:03
your liver
2:05
but you also need to stop at gas
2:06
stations every so often which is like
2:09
eating
2:10
on the other hand insulin is sort of
2:12
like keeping a foot on the brake pedal
2:14
to make small adjustments or slow down
2:16
when you're going downhill
2:18
braking too hard could cause you to skid
2:20
but it would be really dangerous to
2:22
drive without any breaks
2:24
too much or too little insulin isn't
2:26
great for your body either
2:28
and just like knowing what's down the
2:29
road will help you plan out how much you
2:32
want to accelerate or break
2:34
knowing whether you're going to run a
2:35
half marathon or sit at a desk all day
2:38
helps you plan your food and insulin
2:40
so it's important to pay attention to
2:42
how activities like exercise affect your
2:44
blood glucose levels
2:47
nobody starts out as a perfect driver or
2:49
a perfect caretaker of their body and
2:51
that's okay
2:52
but practicing this kind of steering and
2:54
always keeping your eyes on the road
2:56
will help you get better at handling
2:58
those unexpected bumps in your type 1
3:00
journey
3:01
here are the top three
3:02
takeaways number one
3:05
steering your body with type 1 diabetes
3:07
means balancing your food exercise and
3:10
insulin
3:11
number two
3:12
avoid too high or too low insulin doses
3:15
to keep your blood glucose levels from
3:17
spiking or crashing dangerously
3:20
and number three
3:21
monitoring your blood glucose levels can
3:23
help you learn how different foods and
3:25
exercise affect how much insulin you
3:27
need
3:28
thank you for watching hope you found
3:30
this episode helpful
3:32
[Music]

0:00
[Applause]
0:01
[Music]
0:04
when you have type 1 diabetes you
0:06
basically get a new job so
0:08
congratulations
0:10
you are now a pancreas
0:12
because your body isn't built to live
0:14
without insulin you have to consistently
0:16
give yourself doses
0:17
but it's not as simple as doing the same
0:19
thing every day without thinking like
0:21
sleepily brushing your teeth
0:24
there are actually a couple kinds of
0:25
insulin and ways to take it
0:28
plus your daily needs can change
0:29
depending on what you're doing
0:31
how you're eating and your unique body
0:34
this is where having diabetes gets a
0:36
little messy your goal is to gently
0:39
steer your blood glucose levels to avoid
0:41
dangerous spikes or crashes so your
0:43
cells aren't stressed out by too little
0:46
or too much sugar floating around
0:48
for most people the target range is four
0:50
to ten millimoles of glucose per liter
0:52
of blood
The target range
0:54
as they say
0:55
whole body is nerfed
0:57
so it's great if you can stay in that
0:59
zone around 70 of the time
1:02
now most people don't think of
1:03
themselves as bags of four and a half to
1:06
five and a half liters of blood but you
1:08
probably know how tall you are or how
1:10
much you weigh
1:11
so you can use that information to
1:13
calculate how much insulin you might
1:15
need in a day to steer your body towards
1:17
the target blood glucose range
The average
1:20
on average
1:21
adults with type 1 diabetes take 0.6
1:24
units of insulin per kilogram of body
1:27
weight per day
1:28
while nobody's exactly average this is a
1:30
good place to start
1:33
you might need less than average if
1:35
you're relatively small or thin
1:37
if you don't eat too much foods with
1:38
carbohydrates or if you're burning
1:40
energy quickly like if you're exercising
1:42
a lot
1:44
or you might need more than average if
1:46
the opposite is true if you're
1:48
relatively big if you eat lots of foods
1:50
with carbohydrates or if your blood
1:52
doesn't pump as efficiently for whatever
1:55
reason
Where to inject
1:57
you might also want to check where
1:58
you're injecting insulin because if you
2:01
reuse one of your favorite spots over
2:03
and over again the insulin might not
2:05
absorb as well
2:06
there if you're just learning how to
2:09
manage type 1 diabetes or you're really
2:11
struggling to stay in that target range
2:14
that's okay
2:15
it's not easy to be a pancreas
Basal insulin
2:17
you can try starting from that
2:18
calculation of how much daily insulin
2:21
you might need and adjust it from there
2:23
but like i said before
2:26
there isn't just one kind of insulin
2:28
there's two
2:29
basal insulin and bolus insulin
2:31
basal insulin is also known as
2:34
long-acting insulin you always need some
2:37
insulin in your body and basal insulin
2:39
helps you steer your blood glucose
2:41
levels throughout the day and night
How basal insulin works
2:44
without any basal insulin your glucose
2:47
levels may skyrocket
2:49
it's kind of like keeping gentle steady
2:52
pressure on the brake when you're
2:53
driving downhill so you don't speed out
2:55
of control
2:56
some people rely on basal insulin almost
2:59
completely even through meal times but
3:02
this isn't the safest strategy
3:04
you might get in trouble with low blood
3:06
sugar in the middle of the night if you
3:08
miss a meal or exercise a bunch during
3:10
the day
3:12
it's healthier if about half of your
3:14
daily insulin is basil
3:17
the other half of this dynamic duo is
3:19
bolas insulin also known as short-acting
3:22
insulin
3:23
a working pancreas will squirt out some
3:25
insulin with every snack or meal
3:28
so
3:28
now that you're a substitute pancreas
3:30
you should too making this a habit is a
3:33
game changer
3:35
when you're eating bolus insulin helps
3:37
your body move glucose into the cells
3:39
for energy or storage instead of leaving
3:41
it to float around in your bloodstream
How bolus insulin works
3:44
after taking your basal dose the
3:46
remaining half of your daily insulin
3:49
should ideally be bolus
3:51
to get mathy again it's helpful if your
3:53
total basal dose is about the sum of all
3:56
of your bolus doses across the day
3:59
these basic ratios will take you far in
4:01
your type 1 journey
4:03
if they seem way off from what you've
4:05
been doing make sure to chat with your
4:07
diabetes care team and make adjustments
4:09
gradually to learn how your body
4:11
responds
Key takeaways
4:12
and in the next few videos we'll talk
4:15
about how to fine-tune your basal and
4:16
bolus doses even more
4:19
here are the three key takeaways from
4:21
this episode
4:22
number one
4:23
the average adult with type 1 diabetes
4:26
needs 0.6 units of insulin per kilogram
4:29
of body weight per day though needs will
4:31
vary from person to person
4:34
number two
4:35
around half of your daily insulin should
4:37
be long-acting basal insulin and the
4:39
other half should be made up of short
4:41
acting bolus insulin with meals and
4:44
snacks
4:45
and finally three
4:47
making a habit of taking some bolus
4:48
insulin every time you eat is a game
4:51
changer
4:52
unless you're treating a low or about to
4:54
exercise thanks for watching hope you
4:57
found this episode
5:00
[Music]

0:00
[Applause]
0:00
[Music]
0:00
[Applause]
0:04
figuring out how to balance your insulin
0:06
every day is a puzzle it's like a math
0:09
problem a science experiment and how
0:12
well do you know yourself quiz all in
0:14
one
0:14
but whether you're newly diagnosed or
0:17
you're re-evaluating your daily routine
0:19
it's good to start with basal insulin or
0:21
long-acting insulin it's a staple in
0:24
type 1 diabetes management
0:26
basal insulin helps you gently steer
0:28
your blood sugar levels letting glucose
0:30
into your cells as you need it
0:32
throughout the day
0:34
without any basal insulin it's like
0:36
you're driving a car without any breaks
0:38
you might speed out of control
0:41
biologically your liver will keep
0:43
pumping out glucose but nothing's around
0:45
to let that glucose into your cells
0:48
so your blood sugar levels can skyrocket
0:50
dangerously leading to even more severe
0:53
hyperglycemia also known as high blood
0:55
sugar or even diabetic ketoacidosis a
0:58
high blood sugar condition that i'll
1:00
talk about more in an upcoming video
How much basal insulin
1:03
too much basal insulin can be dangerous
1:05
as well
1:06
after all you don't want to be
1:08
constantly slamming on the brakes of
1:10
your car either with too much basal
1:12
insulin floating around your cells will
1:15
absorb too much glucose and there won't
1:17
be enough left in your bloodstream to
1:19
fuel important things like your brain
1:21
which could get you into hypoglycemia
1:23
territory
1:24
so to find that safely driving in your
1:27
car zone you can adjust your basal
1:30
insulin a little bit at a time
1:32
if you're feeling good about how you're
1:34
managing type 1 and your blood glucose
1:36
levels are pretty stable throughout the
1:38
day and night it's perfectly fine to
1:40
stay where you are
1:42
but if you feel like your blood glucose
1:43
levels creep up and down too much for
1:45
comfort right now it can be helpful to
1:47
start with a simple basal level
1:49
calculation
1:50
around 0.3 units of basal insulin per
1:54
kilogram of your body weight per day
1:56
this might not feel like enough but
1:58
remember you need to leave room for your
2:01
bolus insulin when you eat
2:03
more on that in the next video
When to take basal insulin
2:05
sticking with basal insulin for now if
2:07
you're taking injections one thing to
2:09
consider is when to take your daily dose
2:12
or doses to set you up for a smooth
2:14
24-hour journey
2:16
this smooth journey is especially
2:18
important overnight when you can't check
2:20
your blood sugar or adjust because
2:22
you're asleep so the risk of a low can
2:25
be a problem
2:26
the first thing to ask yourself is
2:29
when will you remember to take your
2:30
basal insulin
2:32
it might be easiest to add it into a
2:34
consistent time in your daily routine
2:37
so if your bedtime is all over the place
2:39
it's not a great idea to use that as a
2:41
benchmark for your basal dose
2:44
but if you walk your dog at 8am every
2:46
day that might be a reliable easy
2:48
reminder for your injection
2:51
certain kinds of basal insulin may
2:53
require a specific routine because the
2:55
chemicals are just different
Adjusting your basal insulin dose
2:58
for example lantis and levomere are
3:01
types of basal insulin that sometimes
3:03
need to be taken twice per day instead
3:05
of once it's all part of your unique
3:07
journey
3:08
to make adjustments to your basal dose
3:11
it's helpful to compare your blood
3:12
glucose when you go to bed and when you
3:15
wake up
3:16
if in the morning you're more than three
3:18
millimoles higher than the night before
3:21
you'll want to increase your daily basal
3:23
insulin by around five to ten percent
3:26
remember to check again in a couple days
3:28
to see if you need to adjust some
3:30
more on the other hand if you're more
3:33
than three millimoles lower than the
3:35
night before you'll want to decrease
3:37
your daily insulin by around five to ten
3:39
percent and do the same sort of check-in
3:42
in a couple days later
3:43
and if you're using a pump rather than
3:45
injections you're probably working with
3:47
around three different basal insulin
3:49
rates for example most people will need
3:53
a lower rate when they go to bed with a
3:55
higher rate for a few hours before they
3:57
wake up
3:58
now if all these calculations sound a
4:00
little overwhelming
4:02
thankfully you're not on this journey
4:05
alone
4:06
your diabetes care team is always there
4:08
to help as are research-based trusted
4:11
resources like this video series
Key takeaways
4:14
here are three key takeaways from this
4:16
episode
4:17
number one the average adult with type 1
4:20
diabetes needs 0.3 units of long-acting
4:23
basal insulin per kilogram of body
4:26
weight per day though needs vary from
4:28
person to person
4:30
number two
4:31
take your daily dose or doses of basal
4:33
insulin at a time of day that works for
4:36
your routine and the type of basal
4:38
insulin you're taking
4:40
and three when adjusting your basal
4:42
insulin dose do it gradually try
4:45
increasing or decreasing your dose by
4:47
five to ten percent and then
4:49
re-evaluating in two to three days
4:50
before making any additional changes
4:54
i understand that this episode was a
4:56
little math heavy so for further
4:58
information please just click the link
5:00
below

0:00
[Applause]
0:00
[Music]
0:00
[Applause]
0:04
a lot of daily insulin management isn't
0:06
exact because our lives aren't 100
0:08
predictable
0:10
we plan some things like celebrating a
0:12
holiday with a big meal but you don't
0:14
wake up knowing what breakfast lunch and
0:15
dinner you're going to have every single
0:17
day or whether you're going to need to
0:19
run to catch a bus
0:21
this unpredictability is why it's so
0:23
important to build a habit of adjusting
0:25
your blood glucose levels with fullest
0:27
insulin or short acting insulin
Balancing the brakes
0:30
it's like when you're driving a car you
0:32
can't just use cruise control all the
0:34
time
0:35
you need to balance the brakes and the
0:37
gas as you go especially in case of
0:39
surprises
0:41
in general your bolus insulin should
0:43
make up around half of your daily
0:45
insulin but it's split up into small
0:47
doses every time you eat to prevent a
0:49
spike and if you want to correct a high
0:51
blood glucose level
0:53
these doses won't be perfect all the
0:54
time even a superhuman amount of math
0:57
can't predict exactly how your body is
0:59
going to react but you can try your best
1:02
to adjust each dose to roughly match the
1:05
food you're about to eat
Carbohydrates
1:06
it's especially important to pay
1:08
attention to the carbohydrates in your
1:10
food
1:11
most of the carbs we eat are longer
1:13
molecule chains that your body breaks
1:14
down into simple sugars like glucose
1:17
a lot of staple foods even if they don't
1:20
taste super sweet are packed with carbs
1:22
yes candy contains carbs but so do
1:25
grains potatoes kidney beans you get the
1:28
idea
Noncarbs
1:29
and not all carbs are equal some get
1:32
broken down faster like a slice of cake
1:34
while others get broken down slower like
1:37
oatmeal
1:38
the rest of the non-carbs in your meal
1:40
such as proteins and fats make a
1:42
difference too for instance
1:44
all the ingredients in a slice of pizza
1:46
can collectively contribute to higher
1:48
blood glucose levels sometimes for hours
Building the habit
1:52
knowing all that it's easy to see why
1:54
some people would try to skip bolus
1:56
insulin altogether it just seems so
1:58
complicated but building the habit and
2:00
making small corrections is the best way
2:03
to steer safety
2:05
if you're not used to estimating bolus
2:07
doses for different size meals it can
2:09
help to start simply
2:11
let's say you eat three times a day for
2:13
breakfast lunch and dinner
2:16
to make sure your total bolus dose
2:18
equals your total basal dose your bolus
2:21
insulin before each meal should be
2:23
around one-third of your basal insulin
2:25
dose
Adjusting bolus doses
2:27
since you're not eating the exact same
2:29
food three times a day you can adjust
2:31
your bolus doses by measuring your blood
2:34
glucose before each meal and around two
2:36
hours after each meal these measurements
Measuring blood glucose
2:39
will help you decide if the amount of
2:41
bolans you took was a good match for the
2:43
amount of food you ate and help you
2:45
build that intuition
2:47
for most people the target blood glucose
2:49
range before each meal is between four
2:51
to seven millimoles per liter
Blood glucose correction
2:53
if your blood glucose is too high before
2:56
you start eating you can add in a
2:58
correction dose of bolus insulin as well
3:00
inevitably your blood glucose will go up
3:03
when you eat
3:04
but the goal of bolus insulin is to
3:06
counteract that spike so when you check
3:09
your blood glucose levels two hours
3:10
after eating you don't want to be much
3:13
higher than 10 millimoles and ideally
3:16
you'll drop back into that target range
3:18
of four to seven millimoles before you
3:20
eat again
3:20
[Music]
Learning from mistakes
3:21
if you're not hitting these ranges don't
3:24
beat yourself up take it as an
3:26
opportunity to learn about how your body
3:28
reacts to the different amounts of foods
3:30
or daily routines
3:32
there are a lot of things that can
3:34
adjust like how much you're eating at
3:36
different meals or when you exercise
3:39
maybe you misjudged how many carbs a
3:41
meal contained or underestimated the
3:43
impact of proteins and fats or maybe you
3:46
didn't take your bolus dose early enough
3:48
before eating one day taking bolus doses
3:51
will become second nature but first it's
3:54
going to take some careful
3:56
experimentation and that is okay if you
Helpful takeaways
4:00
want to dive in deeper we've included
4:02
some more resources in the video
4:04
description about precise calculations
4:06
like carb counting or corrections
4:09
here are three helpful takeaways from
4:11
this episode number one build a habit of
4:14
taking a dose of bolus insulin before
4:17
every snack or meal and to correct a
4:19
high blood glucose level number two the
4:22
total amount of bolus insulin you take
4:24
in a day should match the total amount
4:26
of basal insulin and number three adjust
4:29
the amount of bolus based on how much
4:31
food especially carbs you're eating
4:33
measure your blood glucose levels before
4:35
eating and around two hours after
4:38
aim for four to seven millimoles per
4:40
liter before and try to make sure you're
4:42
not far above 10 millimoles per liter
4:44
after
4:45
thanks for watching hope you found this
4:47
episode helpful

0:00
[Applause]
0:01
[Music]
0:04
even the most careful driver can get
0:06
into an accident so it's important to
0:08
look out for warning signs to prevent
0:10
them when you can
0:11
and with type 1 diabetes those warning
0:13
signs usually mean that something's a
0:15
little off with your blood glucose
0:18
i've said a couple times in this series
0:20
that ideally an average person's blood
0:22
glucose should run between four to ten
0:24
millimoles most of the time though that
0:26
can vary
0:27
the goal of using insulin is to help you
0:29
stay in your safe range if you swerve
0:32
below or above that range there's a
0:33
mismatch between how much insulin you're
0:35
taking and how much your body needs and
0:38
that can get into dangerous territory
0:40
either hypoglycemia meaning too little
0:42
blood glucose or hyperglycemia meaning
0:45
too much blood glucose in either case
0:48
your body will tell you that something's
0:50
off
0:51
when you have low blood glucose like if
0:53
you take too much insulin you may
0:55
experience scary symptoms like being
0:57
shaky sweaty or hungry
1:00
they're all caused by your body
1:01
releasing the hormone adrenaline to try
1:04
and fix blood glucose levels in an
1:05
emergency and to tell you to eat some
1:07
freaking carbs
1:09
hypoglycemia is dangerous because your
1:11
brain needs glucose to work properly and
1:14
at levels around and below 3 millimoles
1:16
there's not enough energy to go around
1:18
so other symptoms include feeling tired
1:20
weak or confused signs that your brain
1:23
isn't in tip-top shape
1:25
when you have high blood glucose like if
1:27
you don't take enough insulin you may
1:29
experience some other not so fun
1:32
symptoms like being nauseated feeling
1:34
sluggish or really thirsty you usually
1:36
start feeling bad above about 12
1:39
millimoles higher blood glucose levels
1:41
after eating is expected but
1:43
hyperglycemia without food is dangerous
1:46
because it's a sign of other biological
1:48
things going wrong
1:49
without enough insulin to let glucose
1:51
into your cells your body starts looking
1:53
for other ways to fuel itself like
1:55
breaking down fats
1:57
that's not inherently a bad thing but
1:59
breaking down fats too fast creates a
2:01
bunch of byproducts called ketones which
2:03
build up in your blood and throw off the
2:05
chemical balance of your body
2:07
this can make you very sick very quickly
2:10
because of a condition called diabetic
2:12
ketoacidosis which almost always needs
2:15
to be treated in the hospital
2:17
it's important to look out for these
2:18
unpleasant symptoms but the best case
2:21
scenario is avoiding these extremes
2:24
just like you look out for potholes
2:26
traffic or dangerous weather when you're
2:28
driving try to pay attention to
2:29
situations where you're at risk of
2:31
dipping too low or too high
2:34
for example you might be at risk of low
2:36
blood glucose after some heavy exercise
2:38
or when you're stressed or tired
2:41
you can confirm any suspicions by
2:43
testing and lift yourself out of a slump
2:45
by eating some fast-acting carbohydrates
2:48
on the other hand you might be at risk
2:50
of high blood glucose after eating a
2:52
huge meal or if you forgot an insulin
2:55
dose if this is the case you can balance
2:57
out your system by calculating and
2:59
taking a corrective dose of fast-acting
3:02
bonus insulin
3:03
that being said knowing these dangers
3:05
exist doesn't mean that you should pen
3:08
just like driving accidents happen but
3:10
most people need to use a vehicle at
3:12
some point to get where they need to go
3:14
the more comfortable you are behind the
3:16
wheel the more relaxed you would be
3:18
i'm not saying this is easy being too
3:20
high or too low can be scary
3:22
the more you know what to look out for
3:24
and how to avoid them or to fix them
3:26
quickly and safely the more confident
3:29
you'll be so remember you have the power
3:32
to correct mistakes test often and
3:35
adjust as soon as you feel something's
3:36
wrong
3:37
three key takeaways
3:39
hypoglycemia happens below four
3:41
millimoles per liter and when your body
3:44
and brain don't have enough glucose to
3:45
function
3:46
so you might get shaky sweaty and hungry
3:49
or might find it hard to concentrate
3:52
rising blood glucose levels even when
3:54
you're not eating suggests you don't
3:56
have enough insulin on board and may be
3:58
an early warning for diabetic
4:00
ketoacidosis
4:01
the best way to prevent these conditions
4:04
is building good self-care habits and
4:06
checking blood glucose often
4:08
we hope you found this episode helpful
4:10
stay tuned for more
4:16
you

0:00
[Applause]
0:00
[Music]
0:00
[Applause]
0:04
food might be a great source of joy and
0:06
connection with your family and friends
0:08
or
0:09
it might feel like a daily struggle
0:11
no matter what your relationship with
0:12
food is though everyone can benefit from
0:15
learning about nutrition especially
0:17
people with type 1 diabetes
0:19
in fact
0:20
understanding how the food you eat
0:22
affects your body and blood sugar can
0:24
help you make choices about what when
0:26
and how much you eat that leave you
0:28
feeling free rather than restricted
0:31
because food is a major source of
0:32
glucose managing diabetes involves
0:34
balancing what you eat with bolus
0:36
insulin whenever you eat to keep your
0:38
glucose in range and to strike a healthy
0:41
nutritional balance it's helpful to know
0:43
what major nutrients or macronutrients
0:46
are in the food that fuels your body
0:49
you've probably heard macronutrient
0:51
words thrown around in grocery stores on
0:53
restaurant menus or even in this video
0:56
series even if you didn't know they were
0:58
macronutrients
1:00
there are three main categories proteins
1:03
fats and carbohydrates
1:06
protein found in foods like animal
1:08
products lentils and tofu gets broken
1:11
down into building blocks called amino
1:13
acids which your body can use to do
1:15
things like build new muscle tissue
1:18
but if you eat a lot of protein at once
1:20
the extra amino acids floating around
1:22
can get converted into glucose
1:24
protein just takes longer to digest than
1:27
carbs so you may see an uptick in your
1:29
blood glucose level a few hours later
1:31
this might be surprising if you were
1:33
taught that only carbs affect your blood
1:35
sugar
1:37
fats
1:38
fats have gotten a bad rap over the
1:40
years that they don't deserve they're
1:42
not inherently good or bad for you
1:45
eating healthy fats can be a great way
1:47
to keep your blood glucose steady while
1:49
enjoying yourself
1:51
fats are found in creamy foods like oils
1:54
butter avocados and nuts
1:56
in your body fats are a source of energy
1:59
are necessary to make important hormones
2:01
and help absorb vitamins and move
2:03
nutrients around on their own eating
2:06
fats in small amounts will have little
2:07
to no effect on your blood glucose but
2:09
after a large rich fatty meal even
2:12
without many carbs you'll notice your
2:14
blood glucose starts to rise a few hours
2:16
later like proteins fats take longer to
2:19
digest
2:21
that brings us to carbohydrates all
2:23
carbs which includes sweet things but
2:25
also savory foods often staples like
2:28
bread rice potatoes or grains that can
2:30
broken down into glucose some faster
2:33
than others
2:34
the key to understanding how carbs
2:36
affect your blood glucose is often how
2:38
many you eat at one time not how sweet
2:41
they taste
2:42
so a good basic strategy is to match the
2:44
bolus doses to the amount of carbs
2:46
you're going to eat
2:48
another strategy to keep your blood
2:50
glucose balanced is aiming for lower
2:52
carb meals especially in the morning
2:54
thanks to changes in hormone levels
2:56
so for meals with no carbs try starting
2:59
with a small dose of one or two units
3:01
measure your blood glucose and adjust
3:03
next time
3:05
you might be familiar with carb counting
3:07
which is a useful skill for type 1
3:09
management
3:10
but carb counting can also be tricky to
3:12
do precisely or suck the joy out of
3:14
eating for some people
3:16
you can use an insulin carb ratio to
3:18
calculate a dose of bolus insulin that
3:21
should roughly match what your body
3:22
needs for the amount of carbs you're
3:24
eating
3:24
if you know that number
3:26
we've included some resources in the
3:28
video description to help you on your
3:30
journey that being said it's super
3:33
important not to get carried away with
3:34
carb counting
3:36
a simpler way to start might be to
3:38
estimate how many carbs are in a meal
3:40
and decide if you need a small medium or
3:42
large dose of insulin
3:44
trial and error is the way to go here
3:47
your blood glucose levels will tell you
3:48
how close you were and whether you need
3:50
to fine-tune your estimate
3:52
different combinations of macronutrients
3:54
can also have a big effect on your blood
3:56
glucose levels for example if you eat
3:59
some mashed potatoes with steak that's a
4:01
balance of some carbs from the potatoes
4:03
with protein and fat from the steak
4:06
combining these macronutrients can delay
4:08
digestion and slow the release of
4:10
glucose into your bloodstream preventing
4:12
big swings this is especially true for
4:14
fats
4:15
lots of carbs combined with lots of fats
4:18
may raise your blood sugars for hours
4:20
i'm looking at you pizza
4:22
whether you love meal prepping or
4:24
struggle to find food enjoyable being
4:26
thoughtful about nutrition can make a
4:28
huge difference managing type 1. by
4:31
balancing your macronutrients especially
4:33
carbs with your bolus insulin doses you
4:36
can better understand changes in your
4:37
blood glucose and avoid some unexpected
4:40
swings and besides feeling empowered in
4:42
your body maybe just maybe eating might
4:45
become a little more fun
4:48
three key takeaways
4:50
foods contain different amounts of
4:51
protein fat and carbohydrates eating
4:54
carbs has the biggest impact on your
4:56
blood glucose levels where protein and
4:58
fats contribute to
5:00
one strategy to balance your blood
5:02
glucose and bolus insulin is by carb
5:04
counting and figuring out how much bolus
5:06
you need for the amount of carbs you
5:08
plan to eat
5:09
eating meals with smaller amounts of
5:11
carbohydrates and eating carbs in
5:12
combination with other macronutrients
5:15
especially fats can help prevent big
5:17
swings
5:18
thanks for watching hope you found this
5:20
video helpful
5:21
see you next time
5:24
[Music]

0:00
[Applause]
0:00
[Music]
0:00
[Applause]
0:04
exercise can do a bunch of great things
0:06
for your body and brain like improve
0:08
your mood boost your energy and help you
0:10
sleep better in fact it can even help
0:13
you manage type 1 diabetes but exercise
0:16
is a double-edged sword
0:17
worrying about hypoglycemia may make you
0:20
nervous and that's totally normal
0:22
just like running a marathon or lifting
0:24
heavy weights without proper training
0:26
can be dangerous you have to learn how
0:29
exercise affects your blood glucose
0:31
levels to make sure you don't put
0:32
yourself at risk in general any sort of
0:35
muscle movement takes energy so any
0:38
exercise will increase the demand for
0:39
glucose and your cells will use up
0:41
glucose as you work out if you exercise
0:44
regularly your blood glucose levels will
0:47
swing a lot less dramatically because
0:49
your body adapts to the ebbs and flows
0:52
now it's important to remember that
0:54
exercise means a lot of different things
0:56
to a lot of different people from light
0:58
stretching to triathlons so to really
1:01
understand how exercise affects a body
1:04
with type 1 diabetes we need to break it
1:06
down into different categories
High intensity exercise
1:08
high intensity exercise is anything that
1:11
involves explosive bursts of effort like
1:13
sprinting weight lifting or many team
1:15
sports you may not be doing these things
1:17
for hours on end but your muscles will
1:20
be working hard while you are and
1:22
they'll let your body know that they
1:23
need fuel for that energy
1:25
as your heart gets pumping thanks to a
1:27
hormone called adrenaline your body will
1:29
release the extra glucose it needs from
1:31
energy stories this means that you may
1:33
find your blood glucose levels are high
1:36
after high intensity activities
1:38
often your blood glucose levels will
1:40
settle down as the adrenaline wears off
1:42
but some people might need to steer them
1:44
off slightly with the small correction
1:46
dose of bolus insulin
1:47
be careful with any corrections though
1:50
exercise that really works your muscles
1:52
makes them super sensitive to insulin
1:54
your muscles will be sucking up glucose
1:56
with even small doses
1:58
basically this means that for around 6
2:01
to 12 hours afterwards you may need
2:03
around half the bolus insulin you
2:05
normally take
2:06
it's easy to overdo it and your blood
2:08
glucose may swing low so small
2:10
adjustments are the safest bet
2:13
you'll need to experiment to figure out
2:15
what works best for you start small you
2:17
can always add more insulin next time if
2:19
it wasn't enough
2:21
on the other end of the spectrum low
Low intensity exercise
2:23
intensity exercise is anything that gets
2:26
your blood pumping but doesn't
2:27
necessarily lead to burning muscles like
2:30
going on a walk or hike cleaning your
2:32
house or even a long day shopping
2:35
with these low-intensity activities your
2:37
muscles often need fuel for longer
2:39
periods of time so your blood glucose
2:41
levels will gradually fall as your cells
2:44
use it up
2:45
even for low-intensity exercise planning
2:47
ahead is important to avoid hypoglycemia
2:50
for example you might take slightly less
2:52
insulin before the preceding meal or eat
2:55
some carbs right before the activity
2:57
try 20 grams to start
2:59
for longer workouts you might need to
3:02
top up the gas tank by having a snack
3:04
during exercise as well or if you have
3:06
an insulin pump you might temporarily
3:08
reduce the basal rate by around 20 to 50
3:11
percent
3:12
your workouts may fall somewhere in the
3:14
middle of high intensity and low
3:16
intensity exercise because these aren't
3:19
perfect categories but you can use them
3:21
as guidelines whenever you're learning
3:22
about your body
3:24
the key to balancing your blood glucose
3:26
levels is experimentation and not giving
3:29
up
3:30
just like exercising gets easier as you
3:32
make a habit of it building healthy type
3:34
1 habits into your routine gets easier
3:36
with time plus
3:38
as you exercise regularly your blood
3:41
sugar levels will be steadier a win-win
3:45
three key takeaways
Key takeaways
3:47
all exercise requires energy and your
3:49
cells will demand glucose so pay
3:51
attention to your blood glucose levels
3:53
before and after exercise and more
3:55
regular exercise means more regular
3:57
glucose
3:59
vigorous high intensity exercise can
4:01
cause blood glucose levels to spike but
4:04
it's good practice to not adjust during
4:06
your workout and be careful with any
4:08
correction insulin doses as you may go
4:10
lower
4:11
cardio and low intensity exercise can
4:14
cause low blood glucose levels during or
4:16
afterwards so it's good to plan ahead
4:18
and make sure your body has some extra
4:20
fuel before or during your workout we
4:22
hope you found this episode helpful
4:24
thanks for watching
4:28
[Music]
4:30
you

0:00
[Applause]
0:00
[Music]
0:00
[Applause]
0:04
type 1 diabetes clearly affects your
0:06
physical health like how your body uses
0:09
insulin or how your organs function
0:12
but it's just as important to notice the
0:14
complicated feelings that come with
0:15
being human
0:17
or how diabetes affects your mental
0:18
health mental and physical health are
0:21
deeply intertwined because emotions
0:23
often correspond to hormones floating
0:25
around your body
Stress hormones
0:27
for example if you're feeling nervous or
0:29
afraid those stress hormones will also
0:32
tell your liver to release glucose so
0:34
your blood glucose levels might
0:36
fluctuate even without exercise or a big
0:38
meal
0:39
no matter how many healthy habits you've
0:41
learned
0:42
there will still be unpredictable
0:44
moments
0:45
and it's not like you can just take a
0:46
break when living with diabetes feels
0:49
overwhelming
Three keys to mental health
0:50
taking care of your mental health often
0:52
boils down to three things
0:55
accepting you have
0:56
diabetes accepting the treatment of it
0:59
and following through on self-management
1:02
behaviors
1:03
these three keys are rooted in
1:05
acceptance
1:06
not rigid routines and aiming for
1:09
perfection
1:10
that's a recipe for frustration
1:12
which causes the release of stress
1:14
hormones which causes the release of
1:16
glucose and well it becomes a vicious
1:19
circle
Coping
1:20
so when you're struggling you might try
1:22
identifying the stress and then let
1:24
yourself feel the emotions fully instead
1:27
of suppressing them
1:28
seek support and problem solve from
1:30
there
1:32
having setbacks is common and normal
1:35
coping is about not falling too far
1:38
behind and trying to get back onto your
1:39
routine quickly
1:41
most people figure out different ways to
1:43
cope as they live their lives and
1:45
finding the path that works for you is
1:47
important
1:48
taking care of your body when you have
1:50
type 1 involves learning about yourself
1:52
and a lot of careful thought about
1:54
eating exercising monitoring blood
1:56
glucose and administering insulin
1:59
and motivation to do anything especially
2:02
all that work is easier if you connect
2:04
with what you value the most
Motivation
2:06
stick with me here say you value
2:08
knowledge
2:10
after all you're watching a video series
2:12
about type 1 diabetes instead of saying
2:14
how do i stick with good management
2:16
habits a more motivating question might
2:19
be how can i use knowledge about type 1
2:21
to learn more about the natural patterns
2:24
of my body or say you value something
2:26
else like plain old fun
2:28
instead of saying carb counting sucks
2:30
the fun out of eating but how do i force
2:32
myself to do it
2:34
you might try reframing your motivation
2:36
as how can i plan my meals my blood
2:38
sugars fluctuate less so i enjoy eating
2:42
of course any change is hard changing
2:44
how you live every day of your life
2:46
thanks to something like diabetes can be
2:48
incredibly hard and full of setbacks
2:51
but it's worth putting in the effort to
2:53
remember that you are not alone
2:56
diabetes like any major life change can
2:58
be incredibly tough to do alone
3:01
leaning on your care team or loved ones
3:03
when you need a little extra help can
3:05
make all the difference in your mental
3:06
and physical health
3:08
and just like it's never too late to
3:10
start learning a new hobby whether
3:12
you're playing the drums or learning a
3:13
new sport it's never too late to start
3:16
fresh with safe type 1 management habits
3:19
no matter what your last choice was your
3:22
next choice can be made with diabetes in
3:24
mind
Key takeaways
3:25
so recheck your basal and bolus doses
3:28
pay attention to nutrition or exercise
3:30
or whatever in your life might be making
3:33
you anxious
3:34
life is one big experiment anyway where
3:37
we're all learning about ourselves and
3:38
each other and type 1 diabetes is just
3:41
part of the journey
3:42
here are four key takeaways
3:44
good mental health involves accepting
3:46
your diabetes accepting the treatment of
3:48
it and being ready to follow through on
3:50
self-management behaviors
3:52
your mental health can directly affect
3:54
your physical health
3:56
focus on your core values to help stay
3:58
motivated diabetes management is
4:00
imperfect and ups and downs are part of
4:02
the journey
4:03
it's never too late to start fresh with
4:05
basal and boneless doses and build
4:07
healthier habits
4:08
sometimes you need a reset to dig
4:10
yourself out of the frustration
4:12
we hope you found this episode helpful
4:14
thanks for watching
4:18
[Music]