SAFETY CONSIDERATIONS FOR EXERCISE WITH TYPE 1

When you have type 1, there are a few other things worth thinking about when you exercise:

❱ Ensure you have good footwear – shoes should fit well and be supportive, and the right socks can help to prevent rubbing and blisters.

Know that hypos can be more difficult to detect when you are exercising as the symptoms of hypos may be similar to those experienced during exercise, such as sweating and feeling tired.

Always carry food to treat a hypo.

Consider medical identification, particularly if you exercise alone.

Keep well hydrated by consuming plenty of fluids before, during and after exercise, particularly in the heat.

If you have any diabetesrelated complications (such as problems with your feet, eyes, nerves or heart), consider seeing an Exercise Physiologist who can help you develop an exercise program to suit your needs and let you know if there are certain exercises you should avoid.

“Looking back, I’d been feeling sick for a couple of years before I discovered I had diabetes at the beginning of the year. My normal state was feeling tired and lethargic and like I was never 100 per cent. As time went on, I also started to feel foggy in the head, was urinating a lot and was always thirsty. At the time those symptoms didn’t mean much to me and I lived with them rather than going to see a doctor, because I was worried about what I might find out, if I did.

“Then, at the end of last year my brother-in-law was diagnosed with mesothelioma [a malignant tumour caused by inhaling asbestos fibres] and very sadly, died soon after. It gave me a bit of a wakeup call and I decided to bite the bullet and make an appointment with a GP.

“I was sent off to get some blood tests and when I went back to get my results, I was told I had haemochromatosis, which is an inherited iron overload disorder. The doctor assured me it wasn’t serious – I may just need to give blood regularly – and that everything else looked fine, before saying ‘Oh, but you do know you’ve got diabetes?’.

“I told him that was news to me, so he asked me how I was feeling and when I said ‘well, pretty ordinary to be honest’, he wasn’t surprised. My blood glucose levels were so high, he said I probably should have been in hospital.”

An immediate response

“I was prescribed metformin and I went home and changed my diet that night. I stopped putting a teaspoon of sugar in every cup of coffee, and quit eating the chicken schnitty and pizzas that were regular dinners for me. I also realised that whenever I felt like I was running low on sugar, I’d reach for chocolate and a large iced coffee. I stopped that, too.

“Now, I eat so much healthier and have lost 16kg since the beginning of the year. I do all the cooking at home, so my family is eating better, too. I haven’t found it that difficult to do. I’ve felt so much better over the last few months, so I’ve had an incentive to keep going.

“On the advice of my GP, I also had my eyes tested soon after I was diagnosed and was told I had some bleeding in my retinas. It’s minor but after learning that, I quit smoking straight away.

It’s not worth the risk.

“In May, I picked up a stomach bug at work so I stopped taking my metformin because that has always given me a bit of a crook stomach. Even without it my blood glucose was still between 5 and 6 whenever I tested it, so my GP agreed I can stay off it and see how I go over the next few months. My blood pressure and my resting heart rate have also improved significantly.”

Seeing the silver lining

“To be honest, all I could feel when I discovered I had diabetes was relieved. I’d been feeling so sick, I think I’d convinced myself I had something life threatening, like cancer. I was honestly freaking out.

“On top of the fact that diabetes was a less serious diagnosis, my GP was fantastic and his calm reaction reassured me that if I made some lifestyle changes, I’d be able to get things under control.

“If I could go back in time,

Before

I guess I wish I’d known that both haemochromatosis and diabetes runs in my family. Then, I might have taken steps to get a few tests run earlier on. But my mum wasn’t in contact with her extended family for a long time, so we never really spoke about that kind of thing.

“I wish I’d spoken to my doctor sooner, too. But I was worried – worried about what was wrong with me and, if it was something really serious, who would pay the mortgage and keep a roof over my family’s head if I couldn’t work. So I put it off.

“Even when I had to go to the doctor to get a script for something, I didn’t tell him how bad I was feeling. I encourage men to do the exact opposite. Avoid burying your head in the sand and get things checked. It was the best thing I ever did.

“There was a time when I didn’t think I’d make it to my 60th birthday, that’s how bad and how sick I felt. Now I feel so much better and am looking forward to being able to celebrate my 80th.”

“Learning I had diabetes didn’t come as too much of a shock to be honest. On top of the fact that I was excessively thirsty and found myself needing the toilet all the time, you can’t eat like I had been and think that something wasn’t going to happen.

“Two years ago I gave up smoking and I started eating chocolate and chips as a replacement. My weight climbed steadily until I reached 130kg, a milestone that coincided with the yearly blood test my GP recommended.

“So when the results showed I had type 2, I wasn’t really all that surprised. Plus, my dad has type 2, too.”

Going into

‘diabetes mode’

“I was diagnosed just before Christmas and New Year’s so with a house full of people and food, it wasn’t until early January that I went into what I call ‘diabetes mode’. I knew I had to get stuck in and make some changes – that was never in question.

“I know a woman who lost her foot to diabetes because she refused to let it change how she was going to live her life and she didn’t look after herself. The thought of the same thing happening to me if I didn’t do something was terrifying. It’s the same reason I gave up smoking. I didn’t want my kids to have to look after me, as I’m now doing for my mum who has emphysema [a lung condition causing shortness of breath].

“Essentially, my diet has done a complete 180. In January,

I gave up junk and take away food and started preparing all my meals myself, things like curries and soups packed with vegetables and I make my own pizza using low-carb wraps as a base. I had to relearn everything I thought I knew about food and cooking – and the Diabetes Support Australia and New Zealand group on Facebook was so helpful for that.

“Now, I weigh everything

I put on my plate so I know exactly how many kilojoules I’m eating. And I track it all using the Easy Diet Diary app on my phone. I have to do that to stay on track.

“Exercise has also been key for me. At the beginning of the year I started by walking laps of my backyard as I wasn’t game enough to venture further afield in case I couldn’t make it home!

Before

Once I could walk 2km in the garden I progressed out onto the streets.

“Then in August, I walked up Mount Archer here in Rockhampton, where I live.

It’s an 11k walk to the lookout, which is 600m above sea level, and that’s something I’d never have dreamed of being able to do a year ago. I can see the mountain from my house and whenever I look at it I still can’t believe I’ve walked up it.

“I won’t lie, what I’ve done to help turn my health around isn’t rocket science but it hasn’t always been easy either. I’ve stayed motivated by having a goal to work towards. I wanted to lose 50kg and I’ve done it. I’m really proud of that.”

A new way of life

“Soon after I was diagnosed with type 2 my doctor increased my dose of Diaformin from 500mg to 1000mg because the smaller dose wasn’t doing much to lower my blood glucose levels.

“Due to my weight loss, a couple of months ago my doctor said he wanted to get me off medication altogether so we dropped my dose back to

500mg. My blood glucose levels have remained in the ideal range at that dose, so the next step is seeing what happens when I stop taking it altogether.

“There’s no way I’m going back to my old way of life.

Apart from anything else,

I can’t afford to replace all my clothing again! I’ve gone from a size 24 to a 12-14 and I’ve given all my old clothes away, except for one size-24 skirt. When I put it on now it’s a good reminder of how far I’ve come and my grandkids love hopping inside it with me so they can pretend to be baby kangaroos.

“How I spend time with my grandkids has changed completely, actually. When we go to the park I can fit on the swings and climb on things with them now without being afraid of breaking something. And I have the energy to chase them around and play games like soccer.

“I also love the fact that my 20-year-old son Sonny’s health has improved, too. He’s lost 20kg so far, just by coming walking with me.

“Being told I had diabetes was the best thing that could have happened. Even though I knew I was overweight and unhealthy, without an actual diagnosis I know I wouldn’t have acted, no matter how much more weight I gained. Hearing ‘you’ve got type 2’ made it seem real… and scary.

“A year on, I know that I control my diabetes now rather than the other way around.

That feels great.”