Change is coming

Today, I’m hooked on the news. Instead of scouring through my feed and picking up the latest info on diabetes, i.e. tech innovations, cure explorations or people thriving in the DOC (diabetes online community) I’m absorbing the enormity of an issue that goes way beyond personal health and wellbeing.

Our planet is broken, and the impassioned speech delivered by Greta Thunberg to the UN climate summit says it all, “This is all wrong, I shouldn’t be standing here. I should be back in school on the other side of the ocean. Yet you all come to me for hope? How dare you! … For more than 30 years the science has been crystal clear. How dare you continue to look away, and come here saying that you are doing enough, when the politics and solutions needed are still nowhere in sight?”

greta serious

And she’s right.

I will never forget the day, at 16 when my much older boyfriend sat me down to let me know that the planet and our environment was headed for disaster. He elucidated the perils of hydrofluorocarbons, greenhouse gasses and the delicate nature of our ozone layer. He told me to steel myself for the road ahead. I felt helpless, terrified and had nightmares for weeks afterwards.  But somehow, I got used to ignoring my anxiety around the issue. In the 90’s the hole in the ozone layer was just a fact. Living through 9/11 and the horrors of chemical and environmental exposure, the breakdown of my immune system and the continued fight to feel better physically in spite of the increase in pesticides in the food and water was a given.  Wasn’t everybody dealing with some sort of compromise?

In the early 90’s I tried to do my part. I built an eco-friendly mud brick home, used a composting loo, solar power and rainwater. We ate home grown veggies, supported local farmers markets and grassroots initiatives. Leaving the safety of our sustainable principles for a life in NYC in my mid 30’s was scary. I told myself it wouldn’t be forever, and I could go back my gentle connection with the earth when the timing was right.

When I did eventually return to Australia in 2004 my health had deteriorated so much that I didn’t have the energy to live so sustainably anymore. And then my diabetes diagnosis forced me to focus on my personal needs above a broader vision.

jacqueline-godany-N6SvY-wAl0w-unsplash

But Greta’s speech to the UN has broken the dam. No matter what’s happening to me personally I need to act. Even if it’s just to make the yoga for diabetes community aware that this is the biggest issue of our times.

And yes, yoga and practicing yoga is supportive but it’s not going to solve the issue. The issue will turnaround when we make changes in our personal lives and come together as a whole to make a change.

As Greta concludes in her speech, “You are failing us. But the young people are starting to understand your betrayal. The eyes of all future generations are upon you. And if you choose to fail us I say we will never forgive you. We will not let you get away with this. Right here, right now is where we draw the line. The world is waking up. And change is coming, whether you like it or not.”

To find out more about the climate crisis and what you can do

https://350.org/

https://fridaysforfuture.org/

With great respect…

rachel

To clean or not to clean

This post may contain affiliate links to products I trust. Please read Disclaimer for more info

So, this I found out is a thing… A cleaning hypo. I thought it was just me. Not long after picking up a mop, running the vacuum cleaner or even just sorting and tidying my closet I get the tell-tale signs. Skin crawling, thoughts scrambling, confusion and an overwhelming sense of fatigue.  Doesn’t everybody feel like that when they clean? Apparently not!

I’ve got friends who tell me they get high on the buzz of a hoover and the sweet smell of lemon floor wax and don’t get me started on how Marie Kondo and the Konmari craze has taken over everybody’s households.

But seriously…having to stop and drop a glucose tab in the middle of my cleaning foray is super inconvenient. Like who wants a low when your packing and tidying for a trip away? Or worse at the storage unit when you’re supposed to be a helpful hand to your husband?

It wasn’t until I happened to see my diabuddy Christel Oerum’s post about having to treat a hypo in the middle of vacuum session that I realised, this happens to everyone. According to Christel, the reason why vacuuming affects blood sugar so much is that it’s basically steady state cardio. The heart rate comes up a little and you end up moving around quite a bit even if you have a small place. She suggests making sure not to have too much insulin on board ( IOB) before cleaning.

Screen Shot 2019-09-05 at 9.09.51 AM

My problem is that I’m in such a routine with my insulin dosing that I have trouble planning ahead. I.e cleaning in the morning when I have dawn phenomenon would be better than an after lunch declutter session.

The other thing I’ve noticed with a cleaning hypo is it lasts for hours. No other form of exercise seems to do that for me.  If I was keen to clean I could actually use that as a great form of blood glucose control.

Move over Yoga, lets scrub, mop and vacuum the sh..t out of everything right?

Fuggedaboudit! I’d rather roll out my yoga mat, do a leisurely sun salutation, cross my legs and meditate.

Wishing everyone a super wonderful start to September

with great respect…

rachel

IMG_2630

The subtlety of things

I’m not really a subtle person when it comes to speaking my mind. In fact, I’ve been told on many occasions that I inherited my bluntness from my mother. It’s taken me years to find a way to finesse my words and still more often than not my foot ends up in my mouth.

When I’m teaching a yoga class those moments of bluntness make my students laugh but in my personal relationships it can be a sticking point. When I think I’m being tactful, it’s the opposite, major faceplant!

In spite of my inability to be subtle when speaking my mind, physically I’m the opposite. I’m super sensitive. It’s like the filter I don’t have when I speak fails me when I’m out interacting in the world.

Being super sensitive though is not the end of the world. In fact, when I sit down to do my yoga practice it’s a gift. I find it easy to settle in to a quiet space and sense the subtle changes in internal energy. It helps me to feel when I am either in or out of balance, so I can feel more focused throughout the day.

ana-maria-berbec-8Ne7XGuvGuM-unsplashAs a yoga teacher I love sharing with my students how to access the subtle body. We think of ourselves as our physical bodies but who we are is actually the subtlest of the subtlest.

Put simply if we can comprehend that a human body is made up of cells, which when observed in minute detail become invisible vibrating particles, it stands to reason that what appears as solid and real, might not be.

It’s what we can’t see, feel or even understand which is informing everything. Luckily the yoga tradition has specific Sanskrit words to describe the unseen. Words like Prana (life force) and Nadi (energy channel) to name two.

When we start to grasp the finer aspects of experience, i.e that we are made up of vibration and that energy is not confined to one body, one mind etc. there is a possibility for greater compassion and acceptance. And this where I segway into my life with diabetes.

The most challenging part of living with diabetes for me is its subtlety.

jukan-tateisi-bJhT_8nbUA0-unsplashI cannot see the problem. i.e. it’s not a condition where I can look inside my pancreas locate those non-functioning beta-cells and restart the motor. Ironically someone asked me if there wasn’t some way I could do this just last week.

So being a subtle, invisible condition that I have actually no clue how to truly manage I have had to find ways to accept and be kind to myself. I find that simply sitting quietly before and after my physical postural practice is a great time to do this.

It might be just a few minutes where I recognise that the whole process of existence is out of my hands. Understanding that diabetes isn’t personal so why not let existence carry the burden? A few moments of stillness gives me an immense sense of freedom.

Another beautiful way to be self-compassionate is by practicing the “Inner Smile” meditation. This was shared with me by my teacher Alan Finger and sweetly offered recently on Facebook by one of his teachers in Perth, Tamara Graham .

I thought I would share her guidance here too as when we smile and laugh we drop all our stress and worry. I mean who do you have to be when you’re laughing?

sam-manns-V5Owjg-ZNto-unsplash

To begin the practice…

“It starts with a smile. Just think of something that naturally brings your smile. Feel the smile’s sensations.

Resting your eyes, let them gently close.

Feel how when you smile it’s more than just your mouth. Feel how it feels on your face.

Experience the sensations of the smile on your lips and your tongue, in your jaw, in the roof of your mouth, your cheeks, cheekbones, temples, your eyes, around your eyes, your forehead. How does it feel in your skull, your temples?

And just like magic now, move the feeling of the smile into your throat and upper body. Let it sparkle down your neck, shoulders, arms, hands and fingers.

Feel the gentle smile spreading in your chest and upper back, down through your torso, your spine, into your abdomen and lower back, move the smile into your pelvis, your hips, your two legs, your two feet and all ten toes.

Smiling even deeper inside you, visualise the smile moving through your nostrils, down into your lungs and into your heart.

Feel the sensation of the smile into your oesophagus, belly laughing its way into your stomach, into your liver, to your navel and your small intestines. Move the smile around your belly so your large intestines are smiling, so your whole abdomen’s smiling, move the smile into your reproductive organs and into your pelvic floor.

As you breathe, feel the smile sliding through all your organs and all of your nerves into your skin. Feel your whole self-smiling. Everything smiling together.

Sense your skin from inside and as you notice there’s no sharp boundary between your skin and the air around you, feel the smile glowing through you and all around you, into an aura of joy.

Sit as long as you like in the radiant aura of the smile.” –Tamara Graham

With great respect…

rachel

P.S Click this link Tamara Yoga to find out more about my friend and all that she shares from our Ishta Yoga tradition.

Rebalance your digestion with Ayurveda

Something I’ve struggled with since my diagnosis is digestion. In fact, before my diagnosis I was already sensitive to a variety of foods. No matter how many different kinds of treatments and doctors I saw nobody could actually tell me what was wrong. Once I knew that I had diabetes it all made sense. Higher blood sugars had contributed to yeast overgrowth and leaky gut. Luckily my knowledge of Ayurveda was a great starting point to rebalance and reboot my digestion. That’s why I am super excited to share with you a guest blog today by Nicole Young the founder of Three Harmony on how to recognise when your digestive system is dangerously compromised and how to rebalance it. Take it away Nicole

belly-3186730_640Proper digestion is key to a healthy life and maintaining a strong Agni (digestive fire) is essential. It is not only the way we digest food, but our emotions and thoughts as well, how we process stress, our lifestyle and environment. Ayurveda believes that the root cause of every imbalance and disease starts with improper digestion.

When the body is under stress, the soft tissues and channels are affected or constricted creating narrower passageways for the body to function normally and allow nutrients to become available to every part of the body. This creates blockages and Ama can build up in weaker areas. Over time this Ama could be a contributory factor to causing many serious illnesses.

The difference between Ama and toxins is that Ama is the undigested food residue and waste that forms a sticky sludge which is toxic and difficult to remove from the body, whereas toxins can be anything from the chemicals found in our food and environment to the stress responses in our body which can also create harmful chemical reactions.

Here are some signs and symptoms that you may notice when your digestion is not working properly:

  • feeling of tightness or discomfort in the abdomen
  • indigestion/pain in the stomach after eating
  • suffering from gas and bloating
  • abnormal bowel motion (diarrhoea and constipation etc.)
  • blood/mucus or undigested food in stool
  • haemorrhoids and anal bleeding
  • inflammation in the body
  • restless sleep, fatigue, general heaviness
  • headaches or migraines
  • skin conditions
  • thick coating on tongue

So what can done before this gets any worse and it becomes the possible cause of a more serious illness like an autoimmune disorder such as ulcerative colitis, rheumatoid arthritis or diabetes.

A one to three-day digestive reset is a good place to start – this is where you will eat a mono-diet of a food like Kitchari (dish made with rice, mung dal and spices) or a bone/vegetable broth to cleanse the bowel and allow the body to start to heal itself. After the specified number of days, you can slowly introduce foods that are easy to digest making sure to reduce pitta aggravating foods for a while, especially nightshades, spicy/hot/sweet/sugary foods etc. and increasing those that are cooling and calming in nature.

natalia-figueredo-350529-unsplashI personally have suffered from UC (ulcerative colitis) an IBD (inflammatory bowel disorder), but have been able to self-manage this IBD and self-heal naturally without having to take harmful pharmaceuticals for the rest of my life. A disease my gastroenterologist told me was incurable.

So after many years of suffering and not wanting to take any more drugs/products or try different health practitioners and diets/tests/treatments, I did my own extensive research.  You should be sure to check that what you are reading is in fact true as there is so much conflicting information on the internet from people who are not really qualified to give it. Question everything, even your doctor’s advice because they may not be of the belief that healing is possible, even when it is, and they may only be able to offer specific advice and related drugs/products that are in their area of expertise or beneficial to their practice. You may find that this is just not enough to heal the body, especially if you want to do it naturally, and that things will work for some people but not for others – genetics and location certainly play a part too.

This is what has generally worked for me:

  • dietary changes
  • specific herbs and foods such as:
    • stress and anti-inflammatory support – magnesium, ashwagandha, curcumin, chyavanprash, herbal teas etc.
    • gut healing remedies – bone/vegetable broth, aloe vera juice, coconut oil/water, kefir, probiotics, fermented vegetables, digestive enzymes, clay, psyllium husk, liquorice root etc.
  • keeping to a routine
  • extra sleep when my body is digestively challenged
  • practising regular yoga for digestion
  • practising meditation to keep my state of mind balanced

I have also found this book very useful in relation to better understanding the digestive system, various digestive disorders and more specific suggestions on how to recover from them – Restoring your Digestive Health by Drs Jordan Rubin and Joseph Brasco. It has become a great reference guide for me when I’m digestively challenged.

And once you’re starting to feel better, it’s really important to keep on strengthening your Agni – here are some Ayurvedic tips for good digestion:

  • eat at the correct times of the day
  • eat warm/cooked foods
  • avoid cold/raw food
  • avoid chilled drinks while eating
  • avoid incompatible food combinations
  • use fresh, seasonal, organic ingredients
  • eat slowly and chew your food properly
  • have a calm and balanced mind
  • bathe before eating

Ayurveda plays a huge part in self-healing and I would also say that local food and indigenous plants in your area are really important as well because the microbiome in your gut will be assisted during the healing process if you include these in your diet. After all, your body is a reflection of your natural local environment.

Hippocrates said “Let food be thy medicine and medicine be thy food

Nicole Young - Three Harmony

Nicole Young is the founder of Three Harmony, a Melbourne-based Ayurvedic consultant, Yoga teacher, writer and online educator.  She is deeply passionate about traditional medicine and self-healing with Ayurveda and Yoga.

www.threeharmony.com.au

 

A little goes a long way

Oatcakes it’s been a while. A long while, I don’t think I’ve even so much as looked at you since 2014. 2014 was when I read Dr. Bernstein’s Diabetes Solution, learned about the benefits of low carb eating, the law of small numbers and laid down my carb habit for what I hoped would be forever. So far, it’s worked well… but there have been some issues.

The biggest one being my ongoing food intolerances which includes reacting to seeds and nuts. Cutting them out of my diet has meant less flow in the plumbing department and it’s starting to bum me out. (literally!)

Over the last three days I’ve been reintroducing oats into my diet. Day one I took ¼ of an oatcake, which made me a mucous ball. It didn’t deter me though. Day 2 I had ½ a cracker and my blood sugar pretty well stayed stable. Day 3 I lashed out and had a whole 4.7 carb of a cracker with my egg and avocado brekky, took the same amount of Insulin as always (1 unit) and watched my blood sugar go up up and away.

I did crack open a fresh pen, could it be that? Not sure…because yesterday I had too much insulin and went low.

66275055_2053687664932630_7390644912523313152_n

I also made a post into the DOC to get advice and someone suggested I try switching up the timing of my bolus. Someone else said I should eat fat with fat and carbs with carbs to get the dose right.

To be honest I am actually terrified to add more carbs into my diet because I am still working out how to manage my lows. At the same time my goal for this year is to be able to eat a broader range of foods and to be relaxed around food. I’d like to feel comfortable eating out, eating in… whatever.

It’s been super interesting to observe my attitude change towards my blood sugar levels since I’ve nailed my A1c goal. I used to see a spike and be like, “oh well, try again next time” I had a no sweat attitude because I didn’t realise how important it was for my health to have better time in range. But now after nearly 6 months of flat lines and what I perceive to be excellent control a few days of peaks and troughs has me completely agitated and freaked.

Not a good look for someone who is touting the mind calming benefits of yoga. If I can’t maintain my cool during a breakout experiment with an oat cracker well what the F…k?What Sarah Said BlogDiayogi Sarah Macleod, shared in her latest Instagram post that non-judgement, one of the attitudes we can adopt through our yoga practice, is about stopping ourselves from labelling a blood sugar level as ‘good’ or ‘bad’. In other words, practice with the attitude of going for the best outcome while letting go of the end result.

Not so easy for a type A like myself!

As a few days have gone by since I started writing this post I ended up invoking the principle of flexibility from my yoga practice to help me work up to adding foods into my diet.

When I go into a yoga pose and feel challenged and inflexible I initially hold back from forcing myself in the pose. I watch my breath and wait. After about a minute I can feel all my muscles soften, then I can creep deeper into the pose. A little bit of movement actually takes me a long way.

So even though I was keen to get going with oats, I’ve stopped taken a breath and adopted a wait and see attitude. Oh and I added psyllium husks into my diet instead ( a great low carb option) and wouldn’t you know… a little goes a long way….

with great respect….

rachel

Rachel Portraits 2015-40

dialling up the dose

I’m getting braver when it comes to taking fast-acting Insulin. My insulin to carb ratio has been 1:30 for the last year but that seems to be shifting. Either that or I’ve upped my carbs enough to need more. After nearly 6 years of nothing but greens, I’ve added butternut pumpkin, carrots, apples, and the occasional sweet potato.

My whole life I’ve been told that I need to eat sweet foods to stay balanced. Before my diagnosis, warm veggie root stew was my staple. The first 6 years post diagnosis I managed to keep my levels in range with a low carb diet. The first thing to go was bread, then pulses and eventually all grains. I got really good at making bread with sesame seed or almond flour until I overdid all the seed and nut flours too, ending up with even more tummy issues. Before I tried insulin, I had a very narrow corridor of foods that I could tolerate.

IMG_6613

Starting Insulin has made things easier but being sensitive I haven’t been able to leap back into pancakes even when they are made with low carb ingredients. It seems my body wants simplicity when it comes to food. So, in spite of my desire to go wild, eat whatever and cover I’ve been building back my gut flora and adding foods in and out in cycles to see if I can tolerate them. Some things have worked, like butternut pumpkin and carrots while other things like cabbage, kale and brussel sprouts haven’t.

It’s been frustrating and disheartening at times, knowing that in choosing to ignore my diabetes I damaged my digestion.

My husband, who has very simple needs when it comes to food always shares that the body needs food, it doesn’t need a particular type of food. It’s only me, the one eating the food that has a desire for something special.

Food is a language and I’ve become conditioned into that language developing a taste for the foods I like. In reality, food is sustenance.

katie-smith-104748-unsplash

Part of what the deeper teachings of yoga have brought to me is a way to be with my condition with compassion. The other day we walked into a health food store with rows and rows of delicious things. Things I know my body will react to if I eat them. Rather than get despondent or feel angry I felt a quiet acceptance. Reminding myself that I had 42 years of eating whatever I wanted. If I needed to avoid those foods so I have a more relaxed tummy so be it.

In the words of the Rolling Stones, “You can’t always get what you want.”

As my journey into my 11th year with diabetes continues I am still coming to terms with this condition. I’ve shared before on the blog that my endo wants me to get to the point where managing my diabetes is so ordinary that it’s as easy as brushing my teeth and that I no longer panic about changing the amounts of insulin I need, that I trust my body and its ability to work with the medication.

I agree that I need to have a healthy attitude towards insulin, but I also feel I need to stay alert, check my blood sugar regularly and be sensitive to the timing of doses, exercise, and changes in my routine. I like to think of my life with diabetes as an adventure but at the same time have a good back up plan. For me, that’s the winning combo.

with great respect…

rachel

P.S I’d love to know your winning combo…comment below. It’s beautiful to learn and grow together.

14991320_10154719317886410_1781108433128284127_o

Subscribing to the Unsubscribe

It’s tragic, that moment when my inbox flags that someone’s unsubscribed from my newsletter. I know it’s not personal, but it is.

Feeling the inevitable gut punch when I post a newsletter is something I’m getting used to. It’s why I find it harder and harder to send them out and truth be told I’m a little envious of my unsubscribers. I’d like to do some unsubscribing myself

Like unsubscribing from Type 1 diabetes.

IMAGINE

It’s 6 am. I roll out of bed and pad to the computer, As I watch the myriad of newsletters come in the subject, “LOW BLOOD SUGAR” is staring me down. I click through the dropping numbers and glucose tabs to the fine print. Who wants low blood sugar in their inbox anyway? Not me. With a quick click, I’m done. PHEW!

One less newsletter to worry about until breakfast.

pau-casals-721659-unsplash

The inevitable ping reminds me my next newsletter has arrived. This time the subject line reads, “BOLUS for BREAKFAST”. Again I scroll down to the teeny-weeny lettering and click the unsubscribe link, only to be led to a page which offers me numerous other ways to resubscribe

Bolus for Lunch ✅

Bolus for Dinner ✅

Basal for Bed ✅

Inject for a High ✅

I go through the process of unchecking all the boxes and BOOM no more bolusing for anything!

I feel an incredible sense of relief until I realize, I’ve got another mail. That annoying one where I have to manually write to the person and ask them to personally unsubscribe me. The subject reads, “Unknown Reason for High”.

As I write a diatribe to the person for not taking me off the list I find myself confessing, “Don’t you know I’ve tried everything already? Why can’t you just make sense? It’s no use showing up if you’re just going to be irrational.”

Blah Blah Blah

While I’m at it I rage unsubscribe to everything.

A bird flies overhead, the Sun rises and sets. The wind blows through evergreen trees and I feel calm again. I’ve tamed the beast and lived to tell the tale.

Now wouldn’t that be nice…

With great respect…

rachel 

patrick-perkins-460528-unsplash

P.S if you’d like to subscribe to my newsletter go here 

Tips to help people with diabetes sleep well

Today I am sharing a guest post from Alicia Potts the founder of The Deep Sleep Co.  I reached out to Alicia because as someone living with diabetes the biggest challenge I have is managing my sleep. I love her doable tips and I hope you will too.

Take it away Alicia…

Beautiful Afro American Woman

This post may contain affiliate links to products I trust. Please read Disclaimer for more info

There is no doubt that good sleep is vital for good health.  It is generally believed that a human can go longer without food than they can without sleep.  Although, I’m pretty sure they haven’t tested that on someone living with diabetes!

Recent research by the Australian Sleep Foundation found that 33% to 45% of adults are either not getting enough sleep, or getting a poor quality of sleep.  This means that more than a third of us are going about our day feeling exhausted not performing at our peak.

If you are one of the millions of Australians who aren’t waking up refreshed and ready to conquer the day, then read on.

Diabetes and Sleep

The relationship between diabetes and sleep is complicated and multifaceted.  Both insomnia and lethargy can be related to blood sugar control.  According to Diabetes.co.uk “Sleep can affect your blood sugar levels and your blood glucose control can also affect your sleep.”  The symptoms of diabetes can make it harder to sleep and lack of sleep can make diabetes symptoms worse.

Unfortunately, sleep problems are more common in people with diabetes than people without diabetes.  Having diabetes raises the risk of sleep disorders such as restless leg syndrome and sleep apnea.  In turn, sleep deprivation can increase the likelihood of developing diabetes or intensify the symptoms in someone who already has diabetes.

Your sleep can be affected by a variety of things from hypos at night, to high blood sugars to painful neuropathy.  Waking up during the night to check blood sugar levels or frequent bathroom trips, cause broken sleep which can leave you feeling tired in the morning.  Having techniques to get back to sleep quickly and promote deep restorative sleep can make all the difference.

sleeping-girl-in-the-bed_t20_PQJ9g8Tips to promote better sleep

Maintain proper blood sugar levels. This one goes without saying, but keeping your blood glucose levels under control, as much as possible, will help you sleep better at night.

Keep the room cool. Sweating and hot flushes can be a problem during the night.  Keeping the room cool can help to prevent these and allow you to react to them quickly by removing layers.  Experts suggest a bedroom temperature of around 18°

Make your room as dark and quiet as possible. If your environment is unavoidably bright or noisy, invest in a sleep mask and earplugs.

Eat right and get some exercise each day. Obvious? Maybe. Important? Definitely! Diet and exercise have a profound effect on your quality of sleep.  Try not to eat or exercise just before bed, though.

Cut out the afternoon coffee. Studies have shown that consuming caffeine late in the day stimulates your nervous system which prevents you from relaxing at night.  The actual amount of time caffeine stays in your system varies from person to person.  However, sleep experts will tell you not to have coffee after about 3pm if you don’t want it to affect your sleep.

Have a tech-free time before bed. Working late on your computer or scrolling through your phone in bed sends light cues to your brain telling it that it is time to be awake.  Try cutting out technology an hour before bed to see what a difference it can make.  It might be time to pick up that book you keep meaning to read.

Use relaxation techniques to help you fall asleep or go back to sleep after waking during the night. This is the part where we suggest yoga to help you sleep.  Yoga Nidra is a relaxation tool that helps calm the mind and body and is great for assisting sleep.  Other techniques to try are meditation, hypnosis, visualisation and controlled breathing.  I like the 4-7-8 breathing technique, but there are lots of other good ones, so do what works for you.

Don’t be a clock watcher. You know that moment at 3am when you think ‘even if I went to sleep right now, I’d only get 3 ½ hours sleep’.  Watching the time as you are trying to sleep makes you anxious about not being asleep.  If possible, turn the clock face away from you at night to promote more relaxing thoughts.

Keep a regular routine. Last, but actually, the most important sleep tip is to have a sleep/wake routine. Sleep psychologists agree that the most powerful thing you can do for your sleep health is to go to sleep and wake up at the same time every day.  This trains your mind and body to expect sleep at certain times and preserves your natural circadian rhythm.

The tips above are meant as a guide only.  If you are worried that you may have a sleep condition, such as sleep apnea, see your doctor as soon as possible.

alicia-pottsAlicia Potts is the founder of The Deep Sleep Co.  She is a mum of two from Sydney, with a degree in Social Science. Alicia is passionate about helping people find the value of quality sleep.

 

 

Loving the new weighted blanket trend. Check this one out it has rave reviews 🙂
low blood sugar, hypoglycemia

That Low Blood Sugar

This post may contain affiliate links to products I trust. Please read Disclaimer for more info

It started just like any other day. Well not quite. I still hadn’t experienced a low low blood sugar even though I’d been taking Insulin for almost two years. To be honest I was terrified of the unknown. I’d hear the horror stories. People fainting, not being able to talk, brains not functioning. If you’ve ever had a low blood sugar you know exactly what I’m talking about.

But here’s the thing; having never experienced a hypoglycemic event I actually had no idea what people were talking about. I mean I could imagine it being awful, but I had never actually felt it for myself. So my fears weren’t based in fact. But that didn’t mean I didn’t have them.

And then it happened!

So randomly and for no reason. It wasn’t about over injecting, it wasn’t about exercising too much. I just started to feel really anxious and shaky and itchy all over. I assumed I was having an overdue panic attack. Except I was just standing over the sink, lost in quite a pleasant thought so what the F…ck. What was there to freak out about? I went over to my husband and mentioned I was feeling a rush of panic. He suggested we go outside and talk it through.

IMG_5337

I didn’t think to check my blood glucose levels, forgot my glucometer, didn’t bring a juice box with me. NADA

For the next 15 minutes or so while my sweet husband talked me through my ‘anxiety’ nothing budged.

Luckily I decided to check my levels. Casually, well not that casually because I was shaking from the inside out, I pricked my finger. The number that stared back at me was nothing like I’d ever seen before.

2.7 mmol!

Seriously? 2.7?

The strange thing was even though mentally I knew that was way too low and I was itchy and shaky and wanting to eliminate everything from my body with a good trip to the loo, I wasn’t frightened. I felt frustrated and curious instead.

Even though I’m sure it was only a matter of seconds, the walk from the living room to the kitchen to get some juice, felt like a lifetime.

pamela-lima-640135-unsplash
Photo by Pâmela Lima on Unsplash

It was only while I was waiting for my levels to come back to normal that I started to feel the terror. Why didn’t I check my blood sugar sooner? Why did I think it was something else? Why didn’t I do the most obvious thing? Where was my rational mind?

Umm… yep, that’s a low blood sugar event. You don’t think properly.

After my blood sugar came back to normal and in the subsequent years, I’ve had so much gratitude for that first scary low blood sugar. It helped me to face my fear and to lessen my anxiety about my levels in general. I was able to watch my blood sugar rebound and to see that I was okay. I learned subsequently to test how many grams of glucose I need to bring my blood sugar back to a safe range.

As someone who lives with LADA ( Latent Autoimmune Diabetes in Adults) and still producing a tiny amount of insulin I can get away with ½ a glucose tab, sometimes even a ¼  when I am just below where I’d like to be. I love the idea of sugar surfing keeping my levels in range with a little bit of sugar and a little bit of insulin.

I’ve also become more vigilant about checking blood glucose levels regularly especially when I feel slightly off. I.e. itchy around my tummy or vague in my thinking. And I’ve learned to let go of expecting perfection with my blood sugar management.

IMG_5865

So if I’m about to teach a yoga class and my blood sugar is at 4.3 I don’t hesitate to treat it. I’d rather not be checking my levels in the middle of demonstrating down dog.

Another super cool tool I use for soothing anxiety and settling the nervous system during and after a low blood sugar event is mudra. If you’ve been reading my blog for a while you’ll know how passionate I am about mudra for diabetes. A user-friendly tool which is literally at our fingertips.

In a recent interview with Lesley O’Brien from Ayurbotanicals, I go through mudras which help engender fearlessness, increase circulation and give pause for self-reflection.

Join me in the practice below

with great respect…

Rachel

P.s I’ve tried these gummies below and they work effectively to bring up my levels fast 🙂

Sex and Diabetes: the good news

This post may contain affiliate links to products I trust. Please read Disclaimer for more info

Chocolate is sexy. Wearing red is sexy. Deep conversations…..sexy. Diabetes? Not so much.

When I was first diagnosed I wasn’t on insulin which meant no low blood sugars. In fact, a good romp meant lower blood sugars and time in range. I always felt better after, healthier and relaxed. It was also a respite. A moment where I was no longer obsessed with my meter. Although FYI I always tested before and after just in case.

After starting insulin, sex felt daring. Even risque. I never knew what the outcome would be. Would my liver kick in and dump more sugar or would my own insulin take over and plummet me to the depths? Sex felt like Russian roulette. Instead of gazing into the eyes of my beloved I was in full panic mode, making sure my glucose tabs were handy ‘just in case’.

charisse-kenion-456575-unsplash

So how did I recover my mojo from those early diagnosis days?

Yoga, breath, and meditation.

Not quite sexy, but oh so satisfying. Yoga and its varied practices are the best way I know to regulate the nervous system and here’s why.

The system that’s responsible for the stress response and the sex response are located in the same part of your brain. They function at the same time and in response to each other. The center for learning, feeling good and motivation are also located in the same area. That means that the nervous system is intimately involved in all the different aspects of our sexual experience. I.e. anticipation, build up, orgasm and release.

Living with diabetes is a major stressor. We’re dealing with unpredictable blood sugars on top of everyday life. Stress also inhibits our sexual sensitivity and sensuality.

According to Artemis School and anatomy project founder, Lara Catone, “When the nervous system feels safe and can enter a state of relaxed downregulation the body can enter the processes it needs for both physical and emotional healing as well as the opportunity to experience more flow, pleasure and “better” sex. “

So how can we support the body to feel safe?

Starting with the breath. Breath regulates the nervous system. It’s easy to use and foolproof. There’s not one second that you’re not breathing right? And not only that you can use it during sex. The next time you’re at it in the boudoir try and catch how your breathing.

Rachel Portraits 2015-80

Are you panting? Sighing? Holding your breath? See if you can consciously breathe evenly and slowly. Even dare to increase the length of your exhalation which deliberately calms the nervous system. You’re probably thinking, c’mon that’s crazy… Sex is all about letting go.

And yes it is! However, when you work consciously with your breath during sex you can actually enhance and increase your sexual pleasure. Especially at the moment of orgasm and just after. There is a whole area of modern yoga dedicated to the idea of sacred sexuality which borrows from eastern mysticism streams like the Tao.

The simple practice of controlling your breath is just the first step in teaching your body to relax. Immediately after orgasm is another opportune moment to pause.

Try this meditation for maximum post sex relaxation

You’ve just put your body through the paces building up to a burst of heady pleasure and connection with your lover. Instead of falling asleep in the afterglow sit upright and find your most comfortable seat. Begin to watch your breath. Notice the initial pace and speed slowing down to a steady rhythm. Not trying to control the breath you let it wash over and soothe you tuning in to the sensations all over your body. Perhaps you feel lighter, more tingly, perhaps there is a feeling of profound relaxation.

Bring your awareness to the center of your chest and imagine a light there no bigger than the size of your thumb. Feel it expanding on inhalation and drawing back to a pinprick on exhalation. Keep increasing the expansion of light on inhalation until you feel it surrounding you then draw it back on exhalation to the smallest dot. As you continue to do this notice how calm and present you feel. Working with the heart center enhances feelings of love, connection, and trust. On that note, it might even be something you and your partner would like to practice together.

You can work with this meditation practice for any length of time. It could be a few minutes or as long as a good soak in a tub. It’s up to you.

After finishing the practice sink back into your beloved’s arms and relax further. Then do what needs to be done for your diabetes knowing that the relaxed part of your nervous system is tuned in and switched on.

In my personal experience, the practices of yoga continue to enhance my sensitivity and ability to cope with diabetes in any situation. It has even made my diabetes, SEXY!

Check out my heart light meditation as a guided visualization and if you’d like to enhance your practice with mudra for diabetes I recommend checking out my favorite book, Yoga for the Hands by Gertrud Hirschi

Note – This post may contain affiliate links to products I trust. This means if you make a purchase using the links I may receive a small commission at no extra cost to you. Thank you for the support! 

We are also a participant in the Amazon Services LLC ASSOCIATES PROGRAM, An Affiliate Advertising Program designed to provide a means for us to earn fees by linking to amazon.com and affiliated sites.