Diabetes Life & General Practitioner

19/08/2025

As the days warm up, staying hydrated is one of the simplest (and tastiest!) ways to support your health and keep blood sugar levels steady. But plain water doesn’t have to be boring a little flavour goes a long way!

Try these natural infusion ideas for a refreshing twist:
🥒 Cucumber & Mint – Crisp and cooling, perfect for hot afternoons.
🍋 Lemon & Lime – A zesty boost of vitamin C and flavour.
🍓 Berries & Basil – Sweet, fragrant, and loaded with antioxidants.
🍍 Pineapple & Mint – A tropical taste without the sugar spike.

💡 Tip: Fill a large jug in the morning and keep it on your desk or in the fridge so you’re reminded to sip throughout the day. Aim for 6–8 glasses daily, or more if you’re active.

18/08/2025

☀️ The Link Between Sunshine & Blood Sugar

Did you know that spending time in the sun can do more than lift your mood? 🌼 Sunshine is our body’s primary source of vitamin D, and for people living with diabetes, it can play a significant role in their health:

💛 Boosts Mood & Reduces Stress – Lower stress means less cortisol, which can help keep blood sugar steady.
💛 Supports Insulin Sensitivity – Healthy vitamin D levels may help your body use insulin more effectively.
💛 Increases Energy – Sunshine triggers serotonin production, giving you more motivation to stay active.

Tips to soak up the benefits:

Aim for 10–20 minutes of gentle sun exposure daily (morning or late afternoon is best).
Pair your sunshine time with light activity like a walk, gardening, or stretching.
Don’t forget sun safety, wear a hat and use sunscreen if you’ll be out longer.

How do you like to enjoy the sunshine? Share your favourite outdoor activity below! 🌞

17/08/2025

🍓🍋Spring is the perfect time to enjoy fresh, colourful fruit and yes, you can still keep your blood sugar balanced! These 5 seasonal fruits have a low glycaemic index (GI), meaning they release sugar slowly into your bloodstream for steadier energy.

Here are our top picks:

1️⃣ Berries (strawberries, blueberries, blackberries) – Packed with antioxidants and fibre. Enjoy ½–1 cup.
2️⃣ Apples – Crunchy, filling, and perfect with a spoon of peanut butter. Stick to a small or medium apple.
3️⃣ Pears – Naturally sweet and full of fibre. Enjoy one medium pear.
4️⃣ Oranges – A vitamin C boost! Eat the whole fruit, not just the juice.
5️⃣ Kiwi – Refreshing and rich in vitamin C and potassium. Two small kiwis make a great snack.

🍽 Portion tip: Pair fruit with a source of protein or healthy fat (like nuts, seeds, or yoghurt) to slow sugar release even more.

16/08/2025

🥫When you’re living with diabetes, understanding food labels is one of the most powerful skills you can have. Many products marketed as “healthy” can still spike your blood sugar if you don’t look closely. Here’s what to focus on next time you shop:

🔍 1. Check the serving size first
All the nutrition info on the label is based on the serving size, if you eat more than that, your carbs, sugar, and calories go up too.

🍞 2. Total carbohydrates matter most
For blood sugar management, look at total carbs (including fibre and sugar). Fibre doesn’t raise blood sugar, so the higher the fibre, the better.

🍬 3. Spot hidden sugars
Sugar can be disguised as honey, syrup, maltose, dextrose, fruit concentrate, and more. Even “natural” sugars can affect your glucose levels.

🚫 4. Don’t be fooled by ‘no added sugar’ claims
It doesn’t always mean sugar-free, there could still be naturally occurring sugars or high-carb ingredients that impact your blood sugar.

🥗 5. Look at the ingredients list
The first few ingredients make up most of the product. If sugar or refined carbs are near the top, it’s best to limit it.

💡 Pro tip: Aim for products high in fibre, low in added sugars, and made with whole, minimally processed ingredients.

Managing diabetes isn’t about cutting out every treat it’s about making informed choices. 📊

15/08/2025

Here are a few mood-boosting tips to help keep both your spirits and your glucose levels steady this winter:

✨ Get moving daily – Even a short walk or light indoor exercise can lift your mood and improve insulin sensitivity.
☀️ Seek sunlight – Try to get outside during the brightest part of the day or sit near a sunny window.
🥗 Eat balanced, colourful meals – Nutritious foods support both mental health and blood sugar control.
💧 Stay hydrated – Cold weather can make us forget to drink enough water.
🛌 Prioritise sleep – Good rest helps regulate mood and blood sugar.

Remember, your mental health is just as important as your physical health. Taking care of both will help you feel your best this winter. 💙

14/08/2025

🌅Here’s a simple guide you can follow:

1️⃣ Hydrate first thing – A glass of water before your coffee or tea helps kick-start your metabolism and prevent dehydration.
2️⃣ Gentle movement – 5 - 10 minutes of stretching or a short walk wakes up your muscles and improves circulation.
3️⃣ Balanced breakfast – Include protein, healthy fats, and fibre (like eggs with avocado on wholegrain toast, or sugar-free Greek yoghurt with berries and seeds).

Small, consistent habits like these can make a big difference for your energy, focus, and blood sugar balance.💙

29/07/2025

🩺How Your Daily Habits Affect Blood Sugar

Did you know that your blood sugar is impacted by more than just what you eat? ⏰⛅ Your sleep schedule, stress levels, physical activity, and even when you eat can play a significant role in how well your body manages glucose.

This article from the Mayo Clinic breaks it down and shows how small changes to your routine can lead to better control and better long-term health.

Click here to read more:
👉

Know what makes your blood sugar level rise and fall so you can take charge of your condition.

28/07/2025

Living with diabetes doesn’t mean you have to give up flavour, it just means learning how to make smart, blood-sugar-friendly swaps.

Here are a few easy changes you can make:

🔄 Sweet cereals → Rolled oats with cinnamon and chopped nuts
🔄 Flavoured yoghurt → Plain Greek yoghurt with berries
🔄 White bread → Seeded low-GI bread or whole grain wraps
🔄 Sugary drinks → Rooibos tea, sparkling water, or infused water
🔄 Chips or crisps → Raw nuts or roasted chickpeas

These simple swaps can help you feel fuller for longer, reduce sugar spikes, and still enjoy your meals. Every small change adds up to better control over time.

27/07/2025

Managing diabetes isn’t just about medication and food; it’s also about support. But sometimes, well-meaning family members don’t understand what you need, or they may give unhelpful advice without realising it.

Here’s how to open the conversation:

🗣️ Be clear about what diabetes means for you, your routine, your boundaries, and your goals.

💙 Let them know how they can help, like joining you for walks, supporting meal plans, or simply listening.

🚫 Gently correct myths, like "you can't eat any carbs" or "just lose weight and it will go away."

🧠 Set boundaries around food pressure, judgment, or negative comments.

You don’t owe anyone an explanation, but if you want to feel more understood and supported, a calm and honest conversation can go a long way in achieving that.

26/07/2025

If you’re newly diagnosed, you might be wondering how often you should test your blood sugar. The answer depends on your treatment plan, medication, and overall health.

🔹 If you’re on insulin: You may need to test multiple times a day, before meals, after meals, and at bedtime.

🔹If you take oral medication: Once or twice a day (often fasting in the morning and occasionally after meals) may be enough.

🔹If you manage with lifestyle changes only: Your doctor may recommend less frequent checks, but regular testing helps track patterns and prevent surprises.

💡Tip: Keep a log of your readings and note what you’ve eaten, how you’re feeling, or any exercise you’ve done. This helps your healthcare provider make informed decisions about your care.

Always follow your personalised plan, and if you’re unsure, speak to your doctor or diabetes educator.

25/07/2025

🍎 The Truth About Fruit & Diabetes

Can people with diabetes eat fruit? Yes, but portion control and smart choices are key. Fruit contains natural sugar, but it also offers fibre, vitamins, and antioxidants that support overall health.

Here are a few tips to enjoy fruit without big blood sugar spikes:

✔️ Choose lower-GI fruits like berries, apples, pears, or citrus.
✔️ Limit high-sugar fruits like bananas, mangoes, or grapes to smaller portions.
✔️ Avoid fruit juices and dried fruit, they spike your sugar quickly.
✔️ Pair fruit with protein (like a handful of nuts or plain yoghurt) to help slow absorption.

Fruit is not the enemy, but how you eat it matters. If you're unsure about what’s right for your personal plan, always consult with your doctor or dietitian.

24/07/2025

🎒 What to Pack in Your Bag as a Diabetic

Whether you're heading to work, running errands, or going on a trip, being prepared can make all the difference when managing diabetes on the go. Here's a quick checklist of what to keep in your bag:

✔️ Glucometer or CGM reader – Always know where your levels are.
✔️ Fast-acting glucose – Like glucose tablets or juice, in case of a low.
✔️ Healthy snack – A small portion of nuts or a low-carb bar can help stabilise blood sugar.
✔️ Water bottle – Staying hydrated supports better control.
✔️ Medication & insulin – Keep doses, pens, or syringes safely stored.
✔️ Medical ID – In case of emergency, this helps others know how to assist you.
✔️ Notebook or app – For tracking meals, readings, and symptoms.

Being prepared doesn’t mean expecting something to go wrong; it means giving yourself peace of mind so you can live confidently and safely.