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Re: Diabetes and mental health

Hey @Shaz51 my Dad used to have cramps at night. He learned this trick from the internet - to put a bar of soap under the bedcovers at night. He had no cramps after that and swears by it. Many folk online say the same thing. It was a bit of a laugh but Dad said the remedy worked for him and the doctors said: "if it works then keep doing it" My Dad was a funny man but he said the remedy worked without fail and used to joke about it with people he knew

Re: Diabetes and mental health

Hello @SmilingGecko @Shaz51 @tyme  it looks like I can retire from this thread. My fasting glucose is down to 5.3. I've been walking every day for nearly 18 months and paying attention to diet, and feel very thankful.

I'll just send a shout-out to @ClockFace who could likely do with some love and support right now.

Re: Diabetes and mental health

Thats good my average fasting level on last bloodwork was 4.9 @Dimity I'm pleased. Have been walking almost every day since November of last year and watching what I eat. Congratulations to us!!! Just keep up with what youre doing and don't go backwards. We've made the gains and nows the time not to fall into bad habits. I was on a psych med notorious for causing diabetes and was able to turn my situation around completely. It was a totally hopeless situation but I applied myself with determination and came out the other side winning!

Re: Diabetes and mental health

Congratulations @SmilingGecko that's excellent.  Yes I think it's possible we're on the same med. I titrated down after starting my exercise regime which helped a lot.

Are you still doing resistance training? I find it difficult to be consistent  and need to make more effort.

Re: Diabetes and mental health

Wow @Dimity - you are the golden participant! I'm so proud of what you have achieved. Good on your for giving it a go and sticking to it! 

 

No need to retire from here - you can now mentor others.

 

Hi @ClockFace .

Re: Diabetes and mental health

Hello @Dimity have been really slack with resistance band training. Have to make more of an effort!  I would love to lower my dosage but every time I lowered my symptoms came back

Re: Diabetes and mental health

7 practical tips to look after your mental health and diabetes. 

Living with diabetes can sometimes feel like an emotional rollercoaster, and it can be hard to know which way is up. But taking time to look after your mental wellbeing is one of the best things you can do for your diabetes. Remember, small changes done often add up to big changes overall.  

1. Set realistic goals to look after your diabetes and celebrate when you achieve them 

Work with your diabetes health professionals to set realistic goals to look after your diabetes. Write down your goals and when you want to achieve them. It can also be helpful to break big goals into a series of smaller goals. This will help keep you motivated as you reach each goal. For example, your big goal may be to reduce the amount of alcohol you drink each month to half your usual intake. You could break this into four smaller goals and reduce your alcohol intake each week by half your usual intake. Make sure you celebrate when you reach your goals, no matter how small they may seem.  

2. Have a strong support system around you 

Talking to someone about how you feel can reduce the emotional burden of looking after your diabetes on a day-to-day basis. Your support system can be anyone you want. It can be friends and family or even your health professional. Or you may find connecting with other people who have diabetes helpful. This is called peer support. Sharing lived experiences with others that have diabetes can help you feel understood and less alone. If you are interested in learning more about peer support, take a look at our Peer support fact sheet. If you would like to find a peer support group, visit our Peer support website, which has a directory of in-person and online peer support groups.   

3. Make time to do physical activity that you enjoy 

Making time to do physical activity is one of the most important things you can do for your mental health (as well as your physical health). Physical activity can help reduce feelings of stress and anxiety. It can also increase your mood and help you sleep better. Choose activities that you enjoy — this will make it easier to keep doing it and make it part of your everyday routine. This can be walking, yoga, swimming, bike riding or playing golf. You can learn more about exercise and physical activity in our Physical activity fact sheet or by doing one of our Ready, set, go let’s move programs (available in both in-person and online group settings, or self-directed online).  

Before you begin any new physical activity, always talk with your doctor first.  

4. Eat well most of the time 

Eating well most of the time means choosing a wide range of foods from each of the five food groups recommended by the Australian dietary guidelines1. It also means limiting sugar, salt, saturated fat and alcohol intake.  

Eating foods from the five recommended food groups gives you key nutrients such as fibre, vitamins and minerals. It also feeds the trillions of bacteria that live in your gut. Recent research shows a link between your gut bacteria and how you feel and mood disorders such as anxiety and depression.2 In fact, clinical guidelines for mood disorders such as anxiety and depression highlight eating well as a key component for prevention and management.3 For more information on eating well, have a look at these resources: 

For more individualized advice, we recommend you speak to a dietitian. You can find a dietitian at dietitiansaustralia.org.au

5. Practice mindfulness often 

Taking time out to practice mindfulness, such as breathing exercises, can help reduce stress, anxiety and feeling overwhelmed. Mindfulness is a state of being completely aware of yourself, your feelings and your surroundings. You can practice mindfulness in as little as 5 to 10 minutes. It can be done anywhere, at any time of the day. Practising mindfulness helps slow your heart rate and reduce stress hormone levels, which is also good for your blood glucose levels.  

Try this breathing exercise: 

  • Close your eyes and take a slow, deep breath through your nose. Hold, then slowly breathe out through your mouth. 
  • As you breathe out, try to relax all the muscles in your body. ​ 
  • Repeat for 10 breaths. 

Try practicing mindfulness as part of your everyday routine.  

6. Make sure you get enough sleep 

The amount of sleep you get each night directly affects your mood and ability to function during the day. Night-time sleep can often be interrupted when you have diabetes. If you wake often or struggle to fall asleep at night, try these tips:  

  • Try to get some sunshine each day. Natural light helps regulate your circadian rhythm (responsible for your sleep-wake cycle). 
  • Have a regular bedtime each night. The general recommendation for adults 18 to 64 years is between 7 to 9 hours of sleep per night.4  
  • Make sure your room is dark and not too hot (experts suggest the ideal bedroom temperature for sleep is about 18 degrees Celsius).5 
  • Avoid caffeine after midday. This is because caffeine takes a long time for your body to get rid of. Caffeine stops certain chemicals from working in the brain that support sleep.  

7. Be kind to yourself and prioritize self-care 

Diabetes can be hard to manage, and there is never a perfect relationship between your effort and the outcome. Be kind to yourself, especially during difficult times. Treat yourself as you would treat a good friend — with patience and understanding. To help you be kind to yourself, prioritize self-care. Take time out to do the things that bring you joy. It could be reading a book, taking a bath, going fishing or spending time with friends.   

 

@Cricket , @Dimity , @tyme , @SmilingGecko 

 

Re: Diabetes and mental health

Instead of doing rice which is high in carbs I will either blitz a cauliflower head in a food processor until it resembles rice and substitute it in my cooking for normal rice. You can also buy cauliflower rice from the supermarket. Heres what my blitzed version looks like followed by the prepackaged supermarket variety for convenience:

 

@Shaz51 @tyme @Dimity @Former-Member @NatureLover 

 

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DIY home version of cauliflower riceDIY home version of cauliflower rice

 

Birds Eye Cauliflower riceBirds Eye Cauliflower rice

 

Going by the packet here its 95% less carbs than traditional rice. You can also buy your own supermarkets in-house brand. I shop at Woolworths so they have a cheaper Woolworths brand than Birds Eye.

 

I did not know you had diabetes @NatureLover I got mine last year after being on a med that causes diabetes. I have been able to successfully keep my blood sugar down within a healthier range most of the time. Sometimes however it does go up but so far am doing ok considering!

Re: Diabetes and mental health

Yeah, cauliflower rice is pretty versatile @SmilingGecko 

 

Do you find it a bit.... gassy??

Re: Diabetes and mental health

Hello @tyme , @SmilingGecko , @Dimity , @NatureLover 

My diabetes has increased a little, esp in the evening so the doctor is going to ask my specialist if I need some insulin