Do you live with type 1 diabetes? Do you care for someone who does? Whether you've been recently diagnosed or living with the disease for years, How 2 Type 1 is for you. This video series, developed in partnership with the Diabetes Leadership Foundation, aims to provide support, knowledge, expert advice, and actionable steps to help you and others in the type 1 diabetes community thrive.
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Episode 1 | Introduction Whether you’ve recently been diagnosed, lived with it for a while and want to step up your management, or if someone you care about has Type 1 diabetes, this series is for you. Learn some expert tips and strategies, and have some fun along the way. |
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. 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. 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. 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!?" 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. 2:06 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. 2:16 Most importantly, there are so many other people with Type 1 who are somewhere along 2:17 their journeys. 2:18 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. |
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Episode 2 | The Absolute Basics Type 1 diabetes can be overwhelming at the best of times – this video discusses the absolute basics to ensure that you’re set up for success in managing the disease and living your best life. |
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. 1:43 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. 2:50 Take Your Insulin 2:52 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. 3:11 As with checking blood sugar, it’s totally normal to worry about your numbers. 3:15 If you feel nervous about going too low, take a smaller dose of insulin. 3:20 You can always correct later. Don’t forget the golden rule: safety first. 3:22 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. |
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Episode 3 | Top Tips Now that you’ve explored the basics, it’s time to dive a bit deeper and learn some key tips for confident, secure Type 1 diabetes management. Take note of these 10 foundational tips to thrive with T1D! |
0:05 Accepting your diagnosis and learning the basics of how to manage your Type 1 diabetes 0:11 are the first steps in this journey. Now, for some key tips so you can feel more confident in 0:17 your management. If you’re doing these next 10 things regularly, you are well on your way! 0:23 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. 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, 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 1:31 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 2:19 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. 2:41 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. 2:52 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. 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! 3:19 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 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 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! 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 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 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! |
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Episode 4 | Understanding Your New Normal with Type 1 Diabetes Being diagnosed with Type 1 diabetes comes with a lot of surprises, new responsibilities, and skills to learn. This video will explore some key self-management principles that will help approach your diagnosis with confidence and capability. |
0:00 [Applause] 0:01 [Music] 0:04 learning that you have type 1 diabetes 0:06 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 0:24 run is completely bonkers to others 0:27 living with type 1 diabetes means 0:29 figuring out what normal now looks like 0:31 for you 0:32 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] |
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Episode 5 | The Art of Driving with Type 1: Food, Exercise and Insulin Type 1 diabetes is often a delicate balance between food, exercise, and insulin – and while achieving this balance can be hard, this video will showcase some tried-and-true strategies for keeping all three in check. |
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] |
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Episode 6 | Why Insulin is So Important (and Imperfect) Let's talk insulin! It's vitally important, and it can often be a source of stress and uncertainty. This video will explore the different categories of insulin, and introduce a few principles for managing this miraculous fluid with peace of mind. |
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 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 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 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 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 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 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 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] |
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Episode 7 | Basal Insulin: The Long-Acting Staple of Type 1 Management Basal insulin is a key part of the T1D self-management equation. Learn more about what it does, your daily doses and ratios, and guidelines for making changes. |
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 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 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 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 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 |
8 |
Episode 8 | Bolus Insulin: Making a Habit of the Short-Acting Boost to Prevent Spikes Bolus insulin makes a huge impact on day-to-day T1D management. Learn more about why it's important, how it relates to basal insulin, and small, sustainable habits to help build consistency and comfort. |
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 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 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 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 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 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 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 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] 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 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 |
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Episode 9 | What Can Go Wrong: Hypoglycemia and Hyperglycemia Hypoglycemia and hyperglycemia, or low and high blood sugar, can be dangerous and daunting. Explore why these tend to happen, habits that can minimize risk, and the importance of self-care. |
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 |
10 |
Episode 10 | You (Kinda) Are What You Eat: Nutrition and Type 1 Living with Type 1 diabetes, food can be a challenging topic. Watch this video to learn more about the ways your body uses food, building meals that work for you, and tips for managing insulin. |
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] |
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Episode 11 | How Exercise Can Shake Up (and Smooth Out) Your Blood Glucose Dive into how exercise affects blood glucose and insulin sensitivity, the different impacts of high- and low-intensity workouts, and strategies to help maximize the positive effects of exercise. |
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 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 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 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 |
12 |
Episode 12 | The Mind-Body Connection: How Physical Health is Mental Health Good mental health is an essential ingredient in T1D management. Learn more about the role of acceptance, following through, holding core values, and being willing to start fresh. |
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 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 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 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 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 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] |
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