Exercise with Type 1 Diabetes – by Ginger Vieira

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If you or a loved one has Type 1 Diabetes, you’ll know that exercise can be especially frustrating…

  • If you don’t do it, you risk weight gain and eventual insulin resistance.
  • If you do it, you risk dangerous hypos, or perhaps hypers if you took off your pump or skipped a bolus.

Unfortunately, the popular medical advice is “well, just do your best”.

Ginger Vieira is Type 1 Diabetic, and writes with 20+ experience of managing her diabetes while being a keen exerciser. As T1D folks out there will also know, comorbidities are very common; in her case, fibromyalgia was the biggest additional blow to her ability to exercise, along with an underactive thyroid. So when it comes to dealing with the practical nuts and bolts of things, she (while herself observing she’s not a doctor, let alone your doctor) has a lot more practical knowledge than an endocrinologist (without diabetes) behind a desk.

Speaking of nuts and bolts, this book isn’t a pep talk.

It has a bit of that in, but most of it is really practical information, e.g: using fasted exercise (4 hours from last meal+bolus) to prevent hypos, counterintuitive as that may seemthe key is that timing a workout for when you have the least amount of fast-acting insulin in your body means your body can’t easily use your blood sugars for energy, and draws from your fat reserves instead… Win/Win!

That’s just one quick tip because this is a 1-minute review, but Vieira gives:

  • whole chapters, with example datasets (real numbers)
  • tech-specific advice, e.g. pump, injection, etc
  • insulin-specific advice, e.g. fast vs slow, and adjustments to each in the context of exercise
  • timing advice re meal/bolus/exercise for different insulins and techs
  • blood-sugar management advice for different exercise types (aerobic/anaerobic, sprint/endurance, etc)

…and lots more that we don’t have room to mention here

Basically… If you or a loved one has T1D, we really recommend this book!

Order a copy of “Exercise with Type 1 Diabetes” from Amazon today!

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  • Big Think’s #1 Antidote To Aging

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    Why This Video Is Important

    A lot of what we talk about here at 10almonds is focused on healthy aging. We want you – our lovely readers – to not only live for a long time, but also be healthy enough to enjoy that “long time”.

    We’ve talked about anything from Dr. Greger’s eight anti-aging interventions, to the specific benefits of resveratrol or metformin in combatting aging, to even reducing stress-induced aging.

    So, why is this video important? It goes beyond just talking about what we know about living longer, but also focuses on how we should live longer; there’s a big difference between living a long life but never leaving your house vs. living a long life beyond your front door.

    The Takeaways

    The core message that Big Think wants to convey is that our lifestyle is our best bet in slowing the aging process. Our bodies are adaptive systems, responding positively to healthy lifestyle choices. They focus on exercise: regular physical activity increases healthspan, consequently extending lifespan.

    A key takeaway is the difference between physical activity and exercise. While any movement counts as physical activity, exercise is a deliberate, health-focused activity. It benefits the brain by releasing growth factors that strengthen critical areas like the hippocampus and prefrontal cortex.

    The video encourages embracing physical activity in any form available to you, from gardening to walking. The goal isn’t to hit a specific number of steps but to stay active in a way that suits your lifestyle.

    Science may not solve death. Yet. But focusing on maintaining a healthy, functioning state for as long as possible is the real victory in the battle against aging. And, at the moment, exercise seems to be our best bet:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • The Sleep Solution – by Dr. Chris Winter

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    This book’s blurb contains a bold claim:

    ❝If you want to fix your sleep problems, Internet tips and tricks aren’t going to do it for you. You need to really understand what’s going on with your sleep—both what your problems are and how to solve them.❞

    So, how well does it deliver, on the strength of being a whole book rather than an Internet article?

    Well, for sure we wouldn’t have the room to include all the information that Dr. Winter does, in one of our main feature articles here (we’d need to spread it out over several weeks, at least).

    He examines very thoroughly what is going on with sleep, sleep disturbance, and sleep deprivation. What’s going on with the different phases of sleep (far more than your phone’s sleep app will), and how imbalances in these can cause problems.

    While the usual sleep hygiene tips do get a mention, he broadly assumes we know that part already. Instead, he focuses on aligning as many components as possible of our rich and interesting circadian rhythm. Yes, even if that means clawing our way out of insomnia and/or a bad sleep schedule (or lack of coherent sleep schedule) first. He gives plenty of practical advice on how to do that.

    Bottom line: if you’d like to more deeply understand sleep, what is or isn’t wrong with yours, and how you can fix it, this book is a great resource.

    Click here to check out The Sleep Solution, and enjoy the benefits of better rest!

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  • What is pathological demand avoidance – and how is it different to ‘acting out’?

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    “Charlie” is an eight-year-old child with autism. Her parents are worried because she often responds to requests with insults, aggression and refusal. Simple demands, such as being asked to get dressed, can trigger an intense need to control the situation, fights and meltdowns.

    Charlie’s parents find themselves in a constant cycle of conflict, trying to manage her and their own reactions, often unsuccessfully. Their attempts to provide structure and consequences are met with more resistance.

    What’s going on? What makes Charlie’s behaviour – that some are calling “pathological demand avoidance” – different to the defiance most children show their parents or carers from time-to-time?

    What is pathological demand avoidance?

    British developmental psychologist Elizabeth Newson coined the term “pathological demand avoidance” (commonly shortened to PDA) in the 1980s after studying groups of children in her practice.

    A 2021 systematic review noted features of PDA include resistance to everyday requests and strong emotional and behavioural reactions.

    Children with PDA might show obsessive behaviour, struggle with persistence, and seek to control situations. They may struggle with attention and impulsivity, alongside motor and coordination difficulties, language delay and a tendency to retreat into role play or fantasy worlds.

    PDA is also known as “extreme demand avoidance” and is often described as a subtype of autism. Some people prefer the term persistent drive for autonomy or pervasive drive for autonomy.

    What does the evidence say?

    Every clinician working with children and families recognises the behavioural profile described by PDA. The challenging question is why these behaviours emerge.

    PDA is not currently listed in the two diagnostic manuals used in psychiatry and psychology to diagnose mental health and developmental conditions, the current Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the World Health Organization’s International Classification of Diseases (ICD-11).

    Researchers have reported concerns about the science behind PDA. There are no clear theories or explanations of why or how the profile of symptoms develop, and little inclusion of children or adults with lived experience of PDA symptoms in the studies. Environmental, family or other contextual factors that may contribute to behaviour have not been systematically studied.

    A major limitation of existing PDA research and case studies is a lack of consideration of overlapping symptoms with other conditions, such as autism, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder, anxiety disorder, selective mutism and other developmental disorders. Diagnostic labels can have positive and negative consequences and so need to be thoroughly investigated before they are used in practice.

    Classifying a “new” condition requires consistency across seven clinical and research aspects: epidemiological data, long-term patient follow-up, family inheritance, laboratory findings, exclusion from other conditions, response to treatment, and distinct predictors of outcome. At this stage, these domains have not been established for PDA. It is not clear whether PDA is different from other formal diagnoses or developmental differences.

    girl sits on couch with arms crossed, mother or carer is nearby looking concerned
    When a child is stressed, demands or requests might tip them into fight, flight or freeze mode. Shutterstock

    Finding the why

    Debates over classification don’t relieve distress for a child or those close to them. If a child is “intentionally” engaged in antisocial behaviour, the question is then “why?”

    Beneath the behaviour is almost always developmental difference, genuine distress and difficulty coping. A broad and deep understanding of developmental processes is required.

    Interestingly, while girls are “under-represented” in autism research, they are equally represented in studies characterising PDA. But if a child’s behaviour is only understood through a “pathologising” or diagnostic lens, there is a risk their agency may be reduced. Underlying experiences of distress, sensory overload, social confusion and feelings of isolation may be missed.

    So, what can be done to help?

    There are no empirical studies to date regarding PDA treatment strategies or their effectiveness. Clinical advice and case studies suggest strategies that may help include:

    • reducing demands
    • giving multiple options
    • minimising expectations to avoid triggering avoidance
    • engaging with interests to support regulation.

    Early intervention in the preschool and primary years benefits children with complex developmental differences. Clinical care that involves a range of medical and allied health clinicians and considers the whole person is needed to ensure children and families get the support they need.

    It is important to recognise these children often feel as frustrated and helpless as their caregivers. Both find themselves stuck in a repetitive cycle of distress, frustration and lack of progress. A personalised approach can take into account the child’s unique social, sensory and cognitive sensitivities.

    In the preschool and early primary years, children have limited ability to manage their impulses or learn techniques for managing their emotions, relationships or environments. Careful watching for potential triggers and then working on timetables and routines, sleep, environments, tasks, and relationships can help.

    As children move into later primary school and adolescence, they are more likely to want to influence others and be able to have more self control. As their autonomy and ability to collaborate increases, the problematic behaviours tend to reduce.

    Strategies that build self-determination are crucial. They include opportunities for developing confidence, communication and more options to choose from when facing challenges. This therapeutic work with children and families takes time and needs to be revisited at different developmental stages. Support to engage in school and community activities is also needed. Each small step brings more capacity and more effective ways for a child to understand and manage themselves and their worlds.

    What about Charlie?

    The current scope to explain and manage PDA is limited. Future research must include the voices and views of children and adults with PDA symptoms.

    Such emotional and behavioural difficulties are distressing and difficult for children and families. They need compassion and practical help.

    For a child like Charlie, this could look like a series of sessions where she and her parents meet with clinicians to explore Charlie’s perspective, experiences and triggers. The family might come to understand that, in addition to autism, Charlie has complex developmental strengths and challenges, anxiety, and some difficulties with adjustment related to stress at home and school. This means Charlie experiences a fight, flight, freeze response that looks like aggression, avoidance or shutting down.

    With carefully planned supports at home and school, Charlie’s options can broaden and her distress and avoidance can soften. Outside the clinic room, Charlie and her family can be supported to join an inclusive local community sporting or creative activity. Gradually she can spend more time engaged at home, school and in the community.

    Nicole Rinehart, Professor, Child and Adolescent Psychology, Director, Krongold Clinic (Research), Monash University; David Moseley, Senior Research Fellow, Deputy Director (Clinical), Monash Krongold Clinic, Monash University, and Michael Gordon, Associate Professor, Psychiatry, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The science is clear: resistance training is crucial to ageing well. Lifting weights (or doing bodyweight exercises like lunges, squats or push-ups) can help you live independently for longer, make your bones stronger, reduce your risk of diseases such as diabetes, and may even improve your sleep and mental health.

    But not everyone loves the gym. Perhaps you feel you’re not a “gym person” and never will be, or you’re too old to start. Being a gym-goer can be expensive and time-consuming, and some people report feeling unwelcome or awkward at the gym.

    The good news is you don’t need the gym, or lots of free time, to get the health benefits resistance training can offer.

    You can try “exercise snacking” instead.

    Pressmaster/Shutterstock

    What is exercise snacking?

    Exercise snacking involves doing multiple shorter bouts (as little as 20 seconds) of exercise throughout the day – often with minimal or no equipment. It’s OK to have several hours of rest between.

    You could do simple bodyweight exercises such as:

    • chair sit-to-stand (squats)
    • lunges
    • box step-ups
    • calf raises
    • push-ups.

    Exercise snacking like this can help improve muscle mass, strength and physical function.

    It’s OK to hold onto a nearby object for balance, if you need. And doing these exercises regularly will also improve your balance. That, in turn, reduces your risk of falls and fractures.

    OK I have done all those, now what?

    Great! You can also try using resistance bands or dumbbells to do the previously mentioned five exercises as well as some of the following exercises:

    When using resistance bands, make sure you hold them tightly and that they’re securely attached to an immovable object.

    Exercise snacking works well when you pair it with an activity you do often throughout the day. Perhaps you could:

    • do a few extra squats every time you get up from a bed or chair
    • do some lunges during a TV ad break
    • chuck in a few half squats while you’re waiting for your kettle to boil
    • do a couple of elevated push-ups (where you support your body with your hands on a chair or a bench while doing the push-up) before tucking into lunch
    • sneak in a couple of calf raises while you’re brushing your teeth.
    A man does weighted lunges in his lounge room.
    Exercise snacking involves doing multiple shorter bouts (as little as 20 seconds) of exercise throughout the day. Cavan-Images/Shutterstock

    What does the evidence say about exercise snacking?

    One study had older adults without a history of resistance training do exercise snacks at home twice per day for four weeks.

    Each session involved five simple bodyweight exercises (chair sit-to-stand, seated knee extension, standing knee bends, marching on the spot, and standing calf raises). The participants did each exercise continuously for one minute, with a one-minute break between exercises.

    These short and simple exercise sessions, which lasted just nine minutes, were enough to improve a person’s ability to stand up from a chair by 31% after four weeks (compared to a control group who didn’t exercise). Leg power and thigh muscle size improved, too.

    Research involving one of us (Jackson Fyfe) has also shown older adults found “exercise snacking” feasible and enjoyable when done at home either once, twice, or three times per day for four weeks.

    Exercise snacking may be a more sustainable approach to improve muscle health in those who don’t want to – or can’t – lift heavier weights in a gym.

    A little can yield a lot

    We know from other research that the more you exercise, the more likely it is you will keep exercising in future.

    Very brief resistance training, albeit with heavier weights, may be more enjoyable than traditional approaches where people aim to do many, many sets.

    We also know brief-and-frequent exercise sessions can break up periods of sedentary behaviour (which usually means sitting too much). Too much sitting increases your risk of chronic diseases such as diabetes, whereas exercise snacking can help keep your blood sugar levels steady.

    Of course, longer-term studies are needed. But the evidence we do have suggests exercise snacking really helps.

    An older Asian man lifts weights at home.
    Just a few short exercise sessions can do you a world of good. eggeegg/Shutterstock

    Why does any of this matter?

    As you age, you lose strength and mass in the muscles you use to walk, or stand up. Everyday tasks can become a struggle.

    All this contributes to disability, hospitalisation, chronic disease, and reliance on community and residential aged care support.

    By preserving your muscle mass and strength, you can:

    • reduce joint pain
    • get on with activities you enjoy
    • live independently in your own home
    • delay or even eliminate the need for expensive health care or residential aged care.

    What if I walk a lot – is that enough?

    Walking may maintain some level of lower body muscle mass, but it won’t preserve your upper body muscles.

    If you find it difficult to get out of a chair, or can only walk short distances without getting out of breath, resistance training is the best way to regain some of the independence and function you’ve lost.

    It’s even more important for women, as muscle mass and strength are typically lower in older women than men. And if you’ve been diagnosed with osteoporosis, which is more common in older women than men, resistance exercise snacking at home can improve your balance, strength, and bone mineral density. All of this reduces the risk of falls and fractures.

    You don’t need heavy weights or fancy equipment to benefit from resistance training.

    So, will you start exercise snacking today?

    Justin Keogh, Associate Dean of Research, Faculty of Health Sciences and Medicine, Bond University and Jackson Fyfe, Senior Lecturer, Strength and Conditioning Sciences, Deakin University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Dopamine Nation – by Dr. Anna Lembke

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    We live in an age of abundance, though it often doesn’t feel like it. Some of that is due to artificial scarcity, but a lot of it is due to effectively whiting out our dopamine circuitry through chronic overuse.

    Psychiatrist Dr. Anna Lembke explores the neurophysiology of pleasure and pain, and how each can (and does) lead to the other. Is the answer to lead a life of extreme neutrality? Not quite.

    Rather, simply by being more mindful of how we seek each (yes, both pleasure and pain), we can leverage our neurophysiology to live a better, healthier life—and break/avoid compulsive habits, while we’re at it.

    That said, the book itself is quite compelling reading, but as Dr. Lembke shows us, that certainly doesn’t have to be a bad thing.

    Bottom line: if you sometimes find yourself restlessly cycling through the same few apps (or TV channels) looking for dopamine that you’re not going to find there, this is the book for you.

    Click here to check out Dopamine Nation, and get a handle on yours!

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  • The Health Fix – by Dr. Ayan Panja

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    The book is divided into three main sections:

    • The foundations
    • The aspirations
    • The fixes

    The foundations are an overview of the things you’re going to need to know, about biology, behaviors, and being human.

    The aspirations are research-generated common hopes, desires, dreams and goals of patients who have come to Dr. Panja for help.

    The fixes are exactly what you’d hope them to be. They’re strategies, tools, hacks, tips, tricks, to get you from where you are now to where you want to be, health-wise.

    The book is well-structured, with deep-dives, summaries, and practical advice of how to make sure everything you’re doing works together as part of the big picture that you’re building for your health.

    All in all, a fantastic catch-all book, whatever your health goals.

    Get your copy of “The Health Fix” on Amazon today!

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