A Holistic Approach to Managing Type 1 Diabetes

Updated: July 29, 2024.

Hello everyone! Today, I want to share something very personal and incredibly powerful: the advantages of a holistic approach to managing type 1 diabetes. As an integrative health and nutrition coach, I've learned so much over the past few years, and the most amazing part is how these insights have first impacted my life before my clients'.

When I was diagnosed with type 1 diabetes in 2010, I dived headfirst into the classic management of the disease. I dedicated myself to understanding and applying insulin dosing, proper carbohydrate counting, the action time of rapid-acting insulin, and the glycemic index. And believe me, having a clear understanding of these elements is fundamental. Knowing the correct basal insulin dose, learning to count the carbohydrates in meals, and finding the appropriate waiting time for insulin to act before eating are very important foundations.

But that's where the "classic" management of type 1 diabetes ends. Beyond this, the holistic and integrative approach truly shines. These past years, I've immersed myself in this journey of finding more vitality, balance, harmony, and joy through practices that nurture my physical, emotional, and mental health. And I want to share some of these practices that have been key for me.

Stress Management

Stress can wreak havoc on blood sugar levels. Activities like meditation, yoga, and deep breathing not only help reduce stress but also improve blood sugar stability. Personally, I find that a few minutes of meditation each morning and an intentional and calm start to my day prepare me for a more balanced and peaceful day.

Deep Breathing

Conscious breathing is a powerful tool. A simple exercise I love is the 4-7-8 breathing technique: inhale for 4 seconds, hold the breath for 7 seconds, and slowly exhale for 8 seconds. This exercise not only calms the nervous system but also improves cell oxygenation.

Hormonal Balance

Beyond insulin, hormones like cortisol and adrenaline also play a crucial role. Maintaining proper hormonal balance through a balanced diet, regular exercise, and stress management can significantly improve diabetes control. Incorporating omega-3-rich foods like salmon and chia seeds has been very beneficial for me.

Caffeine Intake

Caffeine can affect blood sugar levels and insulin sensitivity, especially in the mornings when cortisol levels start to rise. I've learned not only to moderate my coffee intake throughout the day but also to consume it with or after meals in the morning. On an empty stomach, I opt for warm water with lemon, and throughout the day, I choose herbal infusions or green tea, which also offer an energy boost without glucose spikes.

Quality of Sleep

Good sleep is crucial. Lack of sleep can increase insulin resistance and make blood sugar levels harder to control. Establishing a regular sleep routine, avoiding screens at least an hour before bed, and creating a calm and dark sleeping environment have greatly improved my rest.

These elements not only help me better manage type 1 diabetes but also enhance my overall quality of life. Beyond being a person with a chronic illness, I am a passionate, entrepreneurial, active, dreamer woman, a mother of two (soon three) children, wife, and professional. I want to have the energy to play with my kids, stay focused at work, exercise, and enjoy life to the fullest. And holistic health and integrative nutrition have been key to achieving this.

Some Tips to Incorporate into Your Life

Establish a daily routine of meditation and deep breathing.
Balance your diet with nutrient-rich foods that support hormonal health.
Moderate caffeine intake, opting for healthier alternatives.
Prioritize good nightly rest by creating a conducive sleep environment.
Find activities that you are passionate about and that help reduce stress.

I hope my story and these tips inspire you to explore and adopt a more holistic and enriching approach to health and wellness, whatever your health journey may be. Your health is a journey, and every step towards a holistic approach is a step towards a better life!

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