Diabetes Musings

Chasing My Dreams

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There are two posts that I’m particularly proud of on this blog. The first is my diagnosis story, “Happy 5 Years (With Diabetes).” And I poured all of my diabetes related frustrations into the second one, “The Things I Don’t Tell You About My Diabetes.”

These would by far be my favourite posts on this blog because they are so raw, so real. They are definitely worth a read if I may say so myself! As I was writing those two posts and reliving the memories in my head, the thoughts pretty much flowed straight from my mind onto the computer screen. Its the closest you’ll get to being right inside my mind, or the mind of a diabetic person.

Diabetes is such a complex disease to live with. There are so many different lifestyle factors that influence it. Like what I eat. What I drink. My physical activity (or lack thereof). Emotions. Stress. Illness. Wellness. My Blood Sugar Level. My Insulin dose. My routine. My sleeping habits. My life. And, after 5 years of living with this bloody disease, I felt I had a lot to offer. I had learned so much, experienced so much, that I might have something unique to offer through a blog.

I’ve always been fascinated by computing, technology and social media. I also love being creative. And writing. Writing is my passion. Its something I became even more passionate about after completing a degree in Marketing and Communications at uni. And I figured that a blog would be a good testament to a prospective employer. Particularly a good one.

Truth is, I spent a lot of time over thinking the concept of blogging. What would I name it? What would I write about? How often would I post? How much time would I spend on it? What blog design would I pick? How would I promote myself? How would I make it successful? Did I choose the right name? Should I change the design? Should I edit that post I drafted? It really drove me crazy. And I hate to admit it, but I probably wasted several months obsessing over something that didn’t even exist yet.

And then one day I just started writing. The more I wrote and the more I took an interest in the Diabetes Online Community (DOC), the easier it was for the ideas to come to me. Twitter is a fantastic tool for this. For every diabetes tweet you send out and every diabetes account you follow, you will probably find two more interesting articles, blog posts, people to follow and groups to join. It truly is amazing, and I daresay I have become even more passionate about diabetes since joining the blogosphere and DOC. Ironically, I didn’t even think there was much of a Diabetes Online Community, let alone diabetes blogs, when I started all of this! How wrong was I?

The response to Diabetes Blog Week has been overwhelming and has given me a lot of confidence in my blog. And reading other dBlogs has given me a lot of inspiration for my own diabetes management and a lot of perspective for my blog going forward. I only wish I had time to read all 100 of them!

My dream would be to one day turn this blog into a career. To be a diabetes advocate. Be paid to write. Sure, its hard work. Sure, it will take time. Sure, its not realistic. I’m just chasing a dream. But I’d much rather try and fail than fail to try.

I wrote this post as a participant in Diabetes Blog Week 2015. Follow #dBlogWeek on Twitter for the latest updates on the event and participants.

The Things I Don’t Tell You About My Diabetes

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Inspiration has struck me at bedtime on this Monday night at the end of a long weekend, after mulling over something to write for much of the day. And I know I won’t be able to get to sleep until I’ve put pen to paper. Or, in this case, fingers to keyboard.

Yesterday on the Coffee and Insulin blog, author Sarah shared her thoughts on diabetes before her diagnosis at age 13 – which was basically vague, unsubstantial ideas about a disease she didn’t need to know about at the time. And over the past week, I’ve been watching Twitter explode with #IWishPeopleKnewThatDiabetes tweets. Inspired by Kelly of the Diabetesaliciousness blog, people have been sharing their thoughts using the hashtag to raise diabetes awareness.

And it got me to thinking about my own very complex diabetic life. There are so many aspects of my daily life that those around me would have absolutely no idea about. Of course most people around me know that I check my blood sugar levels and inject myself with insulin. But what about all those other invisible things that nobody ever sees, the things I choose to keep to myself.

Thoughts. Its been almost five years since I’ve been able go to bed without being plagued with worrying thoughts. What will my blood sugar level be in an hours time? In two hours? Four hours? Tomorrow morning? Do I still have active insulin in my system from dinner? How much more am I likely to drop? Will I go hypo? Or will my blood sugar rise later on because of the fatty food I had earlier?

Hypos. Being woken up at 2am drenched in sweat and shaking like mad. The frustration of having to open my eyes and get up from my comfy position under the covers. I know I’m hypo, but I’ll still reach for my meter just to be sure. Yep. I’ll reach for the bag of jellybeans sitting beside my bed, begrudgingly shoving them into my mouth. I hate them. The dry, sugary taste that will stick to my tongue for hours and leave my throat dry. I’ll be dying for a drink by the time I wake up. And then I’ll have to fall asleep all over again.

Hypers. Waking up in the morning thinking of one number while my meter is showing something ridiculous like 20. I’m so furious, so frustrated at the thought of my blood sugar being that high for that long. Then cue the scary thoughts of diabetes complications and damage I’ve done to my body. Desperate to being my blood sugars down ASAP, I’ll dial up a big dose of insulin. Only to find a few hours later that I’ve overcorrected and am hypo instead.

And then there’s those public situations. Like Work. Having to refuse that spontaneous treat that my workmate has brought in to share, and then being asked why not. Or accepting it and then racing back to the bathroom for a quick jab of insulin while nobody is around. And then waiting for that private moment to test my blood sugar level away from prying eyes. I’m doing myself a favour. Saving myself from that conversation where I’m asked if I can’t eat sugar and told stories about that friend or relative who has diabetes too.

But I take it all in my stride. I don’t complain to my family. I don’t tell those well meaning conversationalists to shut up. I just deal with it. And most of the time, I dont even stop to actually think about what I’m doing. Its just something I have to do. Its a part of being me.

Well, its 11.52pm and I really should go to sleep. If you do want to hear more about me in real time, you can find me on Twitter @FrankSita. I’m always keen to connect with fellow people with diabetes, and bloggers out there. Cheers.

Vitamin D and Diabetes

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As the days are getting shorter and the temperature outside is dropping, I find myself making more of a conscious effort to spend some quality time in the sunshine.

After having a blood test last September, my doctor told me that I was Vitamin D deficient. So deficient that he suggested I start taking a supplement straight away. At first I was really suprised at the news, especially as I had spent some dedicated time out in the sunshine. However, as I began to research the topic, I found some obvious yet mind shattering realisations.

But first –  what exactly is Vitamin D? Its a “vitamin” that you get from sunlight exposure (or UV radiation, to be precise) on the skin and is responsible for stong bones, muscles and overall health.

During Winter the strength of the sun’s UV radiation is much lower, meaning we need more of it to produce sufficient amounts of Vitamin D. During Summer, in comparison, we would get sufficient Vitamin D from routine activities such as walking out to the car. Winter weather brings with it fewer sunlight hours during the day, and unconsciously deters us from spending prolonged time outdoors. The days are also shorter, with many of us waking up and coming home from work in the dark.

Benefits of Vitamin D for Diabetics

In addition to stong bones and muscles, here are some other benefits of Vitamin D in relation to Diabetes, according to diabetes.co.uk.

  • Stronger immune system. Our bodies are better equipped to fight off any illnesses, injuries and infections, and blood sugar levels are less likely to go out of control from being unwell.
  • Improved Insulin Sensitivity for Type 2 Diabetics. Type 2 Diabetics can enjoy better blood sugar levels and reduced reliance on diabetes medication and insulin, when combined with healthy lifestyle changes.
  • Mental Wellness and Positivity. Sunlight makes us happy! A positive mindset gives Diabetics more motivation to maintain stable blood sugar levels and reduces the risk of developing depression.
  • Weight Loss. Vitamin D helps reduce parathyroid levels, which can aid weight loss. Weight loss can lead to greater insulin sensitivity in Type 2 Diabetics, and improved blood glucose control.
  • Increased Satiety. Vitamin D increases the hormone leptin in the body, which triggers the feeling of fullness and reduced hunger. You’ll be less tempted to snack and send your blood sugar levels out of control when you’re feeling satisfied!

Tips for Boosting Vitamin D intake during Winter

Although my doctor proposed taking a supplement, I wanted to first try and boost my Vitamin D intake naturally. The best source of Vitamin D exposure is, after all, sunlight exposure. Living in Australia, there’s really no excuse not to do it naturally. Even during Winter we still have significant hours of daylight compared to some of our counterparts in the northern hemisphere. Here are my personal tips for boosting Vitamin D during those cooler months.

  • Sit out in the sunshine. I drag my chair out into the sunshine while I have my afternoon cup of tea after work. You could also read a book, play with your smartphone or just be with your thoughts.
  • Don’t cover up. Wear light clothing such as a T-Shirt and Shorts and make sure your skin is exposed.
  • Don’t wear sunscreen. Sunscreen blocks the absorbtion of UV radiation on the skin.
  • Avoid prolonged periods in the sun. Prolonged UV radiation can still cause sunburn and skin cancers. The trick is finding some middle ground.
  • 2-3 hours of Winter sunlight exposure spread across the week is recommended by Better Health Channel Victoria, and just a few minutes per day during summer when UV radiation is stronger.

Definitely something to think about as we head into the cooler months of the year. Make the most of the sunshine this ANZAC Day long weekend!

Should I Stop Eating Breakfast Cereals High in Sugar?

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Breakfast cereals came under fire in the news a few weeks back for their high sugar content. Herald Sun reports that the average sugar content across all Australian cereal brands was 19.8g per 100g, or 5 teaspoons (click here to read more). And 3.4% of the total sugar intake in Australia was from breakfast cereal. ‘That Sugar Film’ (click here to read more) also bagged the seemingly healthy breakfast cereal last week, which got me to thinking, is the humble breakfast cereal really that bad?

I think there are the obviously unhealthy choices – Fruit Loops, Coco Pops, Rice Bubbles, Nutri Grain, Crunchy Nut and Corn Flakes. Then there are the ‘seemingly healthier’ choices, such as Special K, Just Right, Sustain and Be Natural to name a few. While the sugar content may be higher than nutritionists would like, they also offer us an array of nutritional benefits – often as high as 25% or 50% of our Recommended Daily Intake.

Common Nutritional Benefits of Breakfast Cereals

Iron

  • Present in red blood cells and delivers oxygen to every cell in the body.
  • Essential for healthy red blood cells and to avoid anemia, fatigue and weakness.
  • Found in most meats and some plant based foods such as spinach and pumpkin seeds.

Calcium

  • Essential for strong bones, healthy teeth and growing bodies.
  • Found in dairy products including milk, cheese and yoghurt.

Protein

  • Essential for growth and maintenance of all body cells and a good source of sustained energy.
  • Found in meats, dairy products, nuts and plant based foods.

Fibre

  • Helps keep the digestive system healthy, and our bowel movements regular.
  • Found in cereals, fruits and vegetables.

B Group Vitamins

  • Helps the body to use nutrients such as carbs, proteins and fats for fuel.
  • 8 types, including Thiamin, Riboflavin, Niacin, Panthothenic Acid, Biotin, Vitamin B6, Folate and Vitamin B12.
  • Found in a variety of fresh, natural foods such as meats, vegetables, dairy products and plant based foods.

Tips for choosing a Healthy Breakfast Cereal

I wouldn’t forego the nutritional benefits in breakfast cereals just for the sake of their sugar content. In our busy, on the go lives today, the humble breakfast cereal is a great way to top up on the nutrients that we may miss throughout the day. Here are my tips for healthy consumption of breakfast cereal:

  • Stick to the serving size on the box (usually 40g or 1 metric cup), to avoid overloading on carbs and excess sugar.
  • Add fruit and nuts to your cereal for some extra sustinence.
  • Stick to the “Original” version of the product. Avoid flavoured extensions of the product with added sugars such as dried fruit, clusters or honey.
  • Opt for a product with 20g or less sugar content per 100g.
  • Be cautious of “low fat” or “fat free” products, which can often be substituted with extra sugar. Most cereal is, however, natually low in fat.
  • Look for products that provide you with a good percentage of your Recommended Daily Intake (RDI) of nutrients (usually 10-25%). Many healthier cereal brands proudly stipulate this information on their nutrition labels.
  • Choose cereals with wholegrains.
  • and….READ THE LABEL!

So, what are your thoughts or experiences with breakfast cereals?

That Sugar Film

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After hearing a lot about ‘That Sugar Film’ over the past few weeks, I finally decided to go check it out on Easter Monday and see what all the watercooler chat was about. And after a few weeks of being in a bit of a diabetes slump, it was just the motivation that I needed.

Aussie man Damon Gameau is a healthy young male with a diet consisting of mostly fresh produce and no sugar. He embarks on a diet of seemingly healthy, low fat foods for 60 days in order to expose the effects of the hidden sugars in these foods. Think yoghurt, breakfast cereals, juices, flavoured milks, muesli bars and lots of other processed products. Its a format that reminds me of the ‘Super Size Me’ documentary several years ago.

Without giving the ending away, the results are shocking. Damon’s health deteriorates significantly, both physically and mentally. Basically, he was eating foods that were stripped of their healthy fats and proteins (that help you to feel full and maintain energy) and replaced with sugar. His calorie intake before and during the experiment was exactly the same, and he didn’t even touch any takeaway, fizzy drinks, lollies, chocolate or ice cream. Of course, I did have a few areas of doubt…

  • Damon was an extremely healthy guy, therefore the impact of his experiment would likely be greater as opposed to someone on a more average diet.
  • He seemed to eat home cooked meals 3 times per day (pre experiment), which is impractical for the busy or working person.
  • Damon seemed to ignore carbs like pasta, rice and low GI breads in his normal diet, which are an essential source of energy and assist diabetics to maintain stable blood sugars.
  • Cereals were presented negatively for their higher sugar content, despite being a good source of Iron, Protein and several other nutritional benefits.

Since I’ve had diabetes, I’ve always prioritised the fat content and glycemic index rating on products without really considering sugar. While I think its unrealistic to cut out sugar and processed foods completely, this film was a real eye opener. After a weekend of Easter binge eating, That Sugar Film has motivated me to cut back on sugar for the sake of my diabetes management and long term health. I also liked the health benefits there were to gain, including more energy, less lethargy, healthier skin and reduced sugar cravings – all without any exercise.

Today I resisted hot cross buns and easter chocolate on the staff room table at work, and I went easy on the leftover desert in the fridge at home. The box of biscuits in my desk drawer will be going once they’re finished, and I will be swapping muesli bars for fresh fruit and nuts. And when I begin to falter again, I will remind myself of this film.

That Sugar Film has plenty of intrigue, investigation, eye openers, humour and cringeworthy moments to easily sustain a feature length presentation. It’s had a huge impact on me, so I can only imagine the impact this film will have if it makes its way around the world.

That Sugar Film is currently screening in selected cinemas around Australia and New Zealand. You can watch the trailer below, or visit www.thatsugarfilm.com to find out more.