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Author: Andrea Sharma

Blog post - Flu-Proof your Holidays!
CategoriesBlog post,  Newsletter

Flu-Proof your Holidays!

LMC Healthcare

Fall is here, and flu season is just around the corner. Getting sick not only feels miserable but can also make managing your blood sugar more challenging. So how can you stay healthy this flu season? You’ve probably heard about supplements like echinacea, vitamin C, and ginger shots but which approaches actually work? Here are some evidence-based ways to help reduce your risk of getting sick this fall and winter.

1. Get enough sleep

Most adults need between 7-9 hours of sleep but it’s hard to get! Typically, sleep is prioritized last when it comes to our busy lifestyle and may be interrupted to deal with high or low blood sugars or a trip to the washroom. Focus on what you can control, which is doing your best to stick to a bedtime schedule, avoiding screens, caffeine and alcohol close to bedtime and limiting lights from electronics (use a sleep mask if necessary).

2. Eat a healthy diet

There is no one food that will “boost” your immune system. The goal here is to aim for a well-balanced diet with vegetables, fruits, whole grains, healthy fats (like nuts and seeds) and lean proteins (like chicken and fish) while limiting high sugar, fat and ultra processed items.

3. Wash your hands!

This one seems obvious but every time before you eat or touch your face, wash your hands. If you are not able to wash your hands in the moment, then use hand sanitizer.

4. Exercise regularly

Although excessive exercise can suppress the immune system, regular exercise can help by circulating immune cells around the body. Exercise also reduces inflammation. When you are sick however, it’s best to limit vigorous exercise and let your body rest and heal.

5. Get vaccinated

Vaccines work by helping your immune system fight a specific pathogen by exposing it to an inactive or weakened form. Flu and Covid vaccines are updated annually because these viruses constantly change or “mutate.” Speak to your healthcare team to find out what vaccines are recommended for you.

6. Limit or avoid alcohol

Alcohol, even small amounts, can weaken the immune system which increases our susceptibility to getting sick. Alcohol also causes poor sleep quality and can limit your ability to make healthy lifestyle choices. Health Canada has changed their recommendations regarding alcohol consumption for the general population:

  • If one does choose to drink, limit consumption as much as possible.
  • The new low-risk threshold is no more than 2 standard drinks per week.
  • Also, per occasion, do not exceed 2 standard drinks.
    (The Canadian Centre on Substance Abuse and Addiction, 2023)

https://www.ccsa.ca/sites/default/files/2024-05/Canadas-Guidance-on-Alcohol-and-Health-poster-2023-en.pdf

7. Manage blood sugars

This may come as no surprise, but consistently high blood glucose levels can weaken your immune system. Elevated glucose makes it harder for white blood cells to move effectively and fight off bacteria and viruses, which means your body may have a tougher time healing wounds or fighting infections. Even a mild illness can raise your blood sugar further, creating a cycle that makes recovery slower.

Your diabetes team is here to help you if you’ve been experiencing more variable or higher readings!

Blog post - Hot Tech for a Cool Summer: The Latest in Diabetes Innovation
CategoriesBlog post,  Newsletter

Hot Tech for a Cool Summer: The Latest in Diabetes Innovation

LMC Healthcare

Happy summer! We hope you are soaking up the sun and enjoying the warm weather. Early 2024, we reviewed the upcoming T1D tech. Since then, the advancements continued, and more tech choices are available, or coming soon to Canadians living with T1D! This newsletter will review what’s now available, and if you’re already using new tech, let your diabetes team know how it’s working for you!

Sensors:

Libre 3+

The current Libre sensor is a small 14-day wear glucose sensor worn on the back of the arm. Users can either scan with a reader or their smartphone. The Libre 3+ will be even smaller – about the size of a penny and more accurate. Bonus, there will be 1 more day of wear on the sensor and it will also be able to link with some automated insulin pumps. This is (hopefully) coming to Canada in July 2025!

Abbott is currently developing the first-of-its-kind dual sensor where it will be able to measure both glucose and ketone levels. Imagine a sensor that can detect early on the risk of diabetic ketoacidosis! No more pee sticks or blood samples! The sensor will be the same size as the Libre 3+.

Dexcom

Dexcom is currently a 10-day wear continuous glucose monitor worn either on the abdomen or the back of the arm. Dexcom is working on a new generation that will be extended to 15 days instead of 10.

Did you know that they extended the Bluetooth range from 6 meters (20 feet) to 10 meters (33 feet) for Dexcom G7? This means less out of range alarms and interruptions!

Insulin Pumps:

Omnipod 5 (OP5)

Omnipod is a tubeless insulin pump which now has the long-waited automated insulin delivery feature. This came to Canada in April of this year, and many have already begun their journey with OP5! The algorithm in this automated insulin delivery system will adjust insulin based on Dexcom G6/G7 sensor readings. It will either increase or decrease background insulin every 5 minutes based on a 60-minute prediction of the blood glucose, and insulin on board. Like all automated systems, the system will work best if you deliver your bolus 10-15 minutes before eating.

Tandem

Tandem t: slim with Control-IQ has been available for a few years now. It works with both Dexcom G6 and G7 with the newest software upgrade. What’s exciting is that Canada will soon have the mobile bolus feature! This will allow users to bolus through a phone app instead of on the pump. The pump may change too! Currently the Tandem Mobi is available in the states. The pump is much smaller with a tubeless infusion set.

Changes to algorithm are expected to come soon as well! While running Control-IQ, users will be able to run a temp basal, along with using a longer duration for extended bolus – useful for that pizza slice!

Tandem users: did you ever notice those white and blue squares at the bottom of your sensor graph on your pump? These little squares are visual prompts to help you know when Control-IQ gave you an auto-correction (white square) versus your own meal bolus (blue square). If you ever wonder when CIQ gave you a correction, just check your graph!

Embracing technology isn’t always easy, but we do hope that some of these options will make managing T1D easier. Ask your diabetes team about current and upcoming technology to learn more!

Recipe - Mediterranean Lentil Summer Salad
CategoriesBlog post,  Newsletter

Recipe: Mediterranean Lentil Summer Salad

LMC Healthcare

Looking for a fresh, nutritious, and diabetes-friendly recipe to enjoy this summer? Our Mediterranean Lentil Summer Salad checks all the boxes. Packed with fibre-rich lentils, colourful vegetables, and zesty Mediterranean flavours, this salad is as satisfying as it is healthy. It’s an excellent option for people living with type 1 diabetes, offering a steady source of energy without spiking blood sugar levels. Whether you’re prepping lunch for the week or serving a light side at your next BBQ, this dish is simple to make and full of flavour.

(adapted from Breakthrough T1D)

Ingredients for the salad

  • 1 cup dry green lentils 
  • 1 English cucumber, chopped 
  • 1 cup cherry tomatoes, halved 
  • ½ red onion, diced 
  • ½ cup fresh mint, chopped 
  • 1 can hearts of palm, chopped

Ingredients for the dressing

  • 1/3 cup olive oil 
  • 2 limes, juiced 
  • 2 cloves garlic, mashed 
  • 1 tablespoon Dijon mustard 
  • 1½ teaspoons sea salt 
  • 1 teaspoon ground black pepper

Directions

Start by preparing your lentils; rinse and drain your lentils thoroughly, then add them to a saucepan with three cups of water and a generous pinch of sea salt. Bring the lentils to a boil, then once they’re boiling, cover the pan, reduce the heat to “low”, and let your lentils simmer for about 25 minutes. While your lentils are simmering, prepare the rest of your salad. Wash and chop your cucumber, tomatoes, red onion, hearts of palm, and mint, and set them aside. Then, in a separate bowl, add all of your dressing ingredients together and whisk them to combine. Taste and adjust salt and pepper levels as needed / desired.
Once your lentils are finished, strain the water from them and rinse them with cold water to cool. Then, add your cooled lentils to a large bowl along with the rest of your vegetables. Finally, pour your dressing on top and toss to fully combine. Once your salad is done, serve it right away, or store any leftovers in an airtight container, in the fridge, for up to one week. Enjoy!

Estimated carb count per serving: ~10g

CategoriesBlog post,  Type 1

Pump Tips for Spring Activities

KRISTEN GARLAND, LMC HEALTHCARE, RD, CDE

It’s spring!  As the weather gets warmer, an increase in activity or insulin sensitivity might affect your blood sugar management.  Here are some insulin pump tips:

  • Don’t forget to double check that you have changed the time on your devices for Daylight Savings!
  • Make adjustments to your pump settings or insulin doses if you are more active or if your insulin is working better in the warmer weather.  Not sure how to do this?  Ask your CDE or attend an LMC Diabetes Education specialty workshop.
  • Consider your infusion set site and tubing:
    • Consider the type of activity – swinging motions from baseball, golf, or tennis could dislodge an infusion set on the stomach
    • Keep in mind if you are using your arms or legs for your infusion sets, your insulin may be absorbed much more quickly after those areas of the body are exercised
    • Ensure that tubing isn’t exposure or placed in a way that it might  snag. You may have to secure the site with additional tape.
    • Ensure your infusion site can stick properly, as sweating from activity can loosen the attachment. Try skin-tac or IV 3000 adhesive tape prep to help with this.
  • Monitor your blood sugar levels more often to look for patterns.
  • Ask for help if you are looking to start a new activity program to make sure it is safe for you.
  • Reach out to your health care provider if needed – they are always there to support you.
  • Make sure you have the right equipment!
CategoriesBlog post,  Type 1

Managing Intimacy with Type 1 Diabetes

Kristen Garland, LMC Healthcare, RD, CDE

Diabetes can be troublesome on a good day and can get in the way… especially during moments that are more intimate. There is no doubt that date night with diabetes can get a little tricky. Keeping the “magic” alive with Type 1 comes down to preparation and communication.  

Diabetes can be affected by sex and sex can be affected by diabetes.  Talk with your partner about how you manage your diabetes, what kind of tools and technology you use, where you wear them, what causes a low blood sugar, how to recognize signs of a low blood sugar and what needs to be done to treat it.

Before intimate moments happen it’s important to prepare yourself and your partner so that you both know what to expect and look out for. With a little bit of planning ahead, you can avoid the stress and worry about how diabetes may dampen the mood. 

Dealing with Devices

If you wear an insulin pump, map out your plan in advance to limit “technical difficulties”.  If you wear a tubed pump, will you suspend insulin delivery and disconnect from your pump? Or will you find a spot to tuck your pump away that won’t cause it to get tangled up during intimate moments? You don’t have to disconnect, but you may feel more free without anything attached to you in the moment. If you think you might forget to reconnect after, consider trying longer tubing when you order your next box of infusion sites or set an alarm on your phone to remind you to reconnect.

There’s always a chance you might have a site or sensor pop off during your intimate moments. If you experience a lot of friction and sweat, consider using over-the-counter adhesive products like SkinTac or SkinPrep wipes to give your sites a little extra stick. If you are worried about insulin pump or CGM device beeping ruining the mood, play some background music to drown out the alerts and alarms or set your alerts and alarms to vibrate. Chances are you will still hear them, but they won’t be as distracting for your partner with your favourite music enhancing the mood.  Stay calm, keep extra supplies nearby and replace the site when the time is right.

Remember that having sex usually increases your movement and raises your heart rate, which can increase your chance of having a low blood sugar. Get creative about how to manage blood sugars during sex and always keep low treatment supplies, water and snacks within an arm’s reach so you can react to changes in your blood sugar quickly and conveniently.

Having light-hearted conversations with your partner about these hiccups after the fact can be helpful, too, so they know you weren’t hurt and everything is okay. A little pillow talk while you cuddle afterwards can help any mishaps from being a problem in the future.

How Type 1 Diabetes Can Impact Your Experience

FOR THE LADIES:

Sexual dysfunction can affect 35-70% of women managing diabetes. High blood sugars can cause an increase in urinary tract infections, vaginal dryness and discomfort during sex, a lack of sex drive or difficulty reaching sexual climax. Nerve damage over time can also reduce sexual response. Weight-gain, anxiety and depression can also contribute to a decreased sex drive. Some tips to help make things more enjoyable include: using lubricants, practicing daily Kegel exercises to strengthen the muscles and improve sensitivity, and/or trying couples therapy to help you communicate your needs.

Another factor to consider for women is pregnancy.  Preparing for pregnancy with diabetes is very important to both mom and baby. Be sure to speak to your doctor about pregnancy planning well in advance if you are thinking of having a baby.

FOR THE MEN:

The ability to have or keep an erection affects approximately 35-45% of men with diabetes. Higher blood sugars can lead to nerve and small blood vessel damage that impacts blood flow to the penis over time. This can lead to erectile dysfunction and may cause problems with ejaculation.  Prescribed medications can be effective.  Approximately 70-80% of men who take prescribed medications find them helpful.

Hormones are also affected in men managing Type 1. Lower testosterone levels, specifically, tend to cause a drop in libido. There are medications, injections, gels and specialized equipment available to help you through these challenges. Speak to your doctor or diabetes educator for more information.

What Can Your Partner Do for You?

It’s important for both people in the relationship to understand that when you are intimate with someone living with Type 1, there may be challenges and unique situations. Communicate your needs and help your partner understand more about how you manage your diabetes.  

Many aspects of Type 1 and blood sugar management are trial and error. It’s natural for you or your partner to be curious, concerned, anxious, excited or everything at once. Different approaches may need to be tried to discover what works best for your positive intimate moments.

It’s important that your partner does not take any of it personally and understands how diabetes and sex fit together.  Encourage your partner to learn more about Type 1 and ask questions about things they don’t understand. When the partner of someone living with Type 1 has a better understanding of the day-to-day needs and challenges of diabetes and how best to offer patience, support and space to handle health issues, this will lead to a more enjoyable experience overall.

References:

Diabetes Canada: https://www.diabetes.ca/managing-my-diabetes/stories/sex—diabetes%E2%80%94what-you-need-to-know

Diabetes UK: https://www.diabetes.org.uk/guide-to-diabetes/life-with-diabetes/sex-and-diabetes#:~:text=High%20blood%20sugar%20levels%20can,some%20feeling%20to%20your%20genitals.

American Diabetes Association (PubMed): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671088/

Beyond Type 1: https://beyondtype1.org/sex-drugs-diabetes/ 

CategoriesBlog post,  Newsletter,  Type 1,  Type 2

Healthy Eating Tips and Recipes

Healthy Salad Tips for Winter

Salads are a great idea because they require minimal prep, no cooking and are easy to fit into a busy schedule!  Get the most out of your salads by following these tips:

  1. Aim to include both dark green and orange veggies such as kale, broccoli, bell peppers and carrots. These coloured veggies have important nutrients such as vitamin A and folate.
  2. Keep it fresh and cost effective by using seasonal vegetables.
  3. When you do cook, make extra vegetables for leftovers which can be added for variety in a future salad. Roasted cauliflower in your salad is delicious!
  4. Dressing choices matter! Vinegar and oil-based dressings generally contain less fat than creamy dressings.  As an alternative, mix flavoured hummus with a small amount of water to your desired consistency and give that a try!
  5. Watch the extras! Bacon bits, cheese, croutons, dried fruit and nuts can add up to a lot of extra calories and fat. Use a lighter hand with these additions.
  6. If your salad is the main meal, make sure it’s balanced! Ensure there is a whole grain such as quinoa and a source of protein such as legumes, boiled egg, tuna or chicken.
  7. Have fun and be creative! Explore salad recipes in cookbooks or online to get inspired.  The combinations are endless. Experiment with some raw and some cooked veggies or add fruit such as fresh berries.

Here are some salads to try from the Diabetes Canada recipe collection:

Enjoy!

CategoriesBlog post,  Newsletter,  Type 1,  Type 2

Getting Back on Track in the New Year

Welcome to 2023!  The holiday season can be exciting and fun, but also stressful and challenging for managing diabetes.

Many people find this time of year a lot more stressful than the rest of the year.  Stress can be caused by timelines at work, coordinating visits with family and friends, family dynamics, health concerns, finances or just being out of your regular, daily routine.  Feeling stressed can cause blood sugars to rise and can make managing your diabetes challenging.  

Here are some helpful tips to help you get back on track and kick off a happy, healthy New Year when it comes to dealing with stress, feeling down, out of a routine or feeling tired. Learning and trying out different ways to cope with and reduce stress is important to overall health and wellness. If you feel overwhelmed, here are some ideas you may want to explore and try:

  • Breathing slowly and deeply. Breathe in for a count of four seconds, hold your breath for 4 seconds, breathe out for a count of four seconds, wait four seconds before your next breath and repeat until you start feeling better. Focus on your breath!
  • Try distracting yourself or changing your environment by going for a walk, listening to some music, or watching a funny TV show.
  • If you’re feeling pressure to catch up on your to-do list or get started with your new year’s resolutions, remind yourself that it’s perfectly OK to let some things go. Working slow and steady to make new habits for the long-term is always better than setting goals that aren’t realistic and harder to achieve. Try making a schedule of when you can work on your to-do list and resolutions!
  • Try planning ahead and writing things down. Plan your meals for the week in advance, make your grocery list based on your meal plan, map out your schedule, ask for help to get things done, and remember that it’s OK to say ‘no’ every now and then!

Holidays aren’t always holly and jolly for everyone. For some people, holidays seem to worsen feelings of depression. Maybe you’ve lost a loved one, are struggling financially, or feel lonely. When diabetes management gets harder and blood sugars go higher, it may cause you to feel depressed. It’s okay to not always feel okay, but it’s important to know what to do when you feel down.  Here are some ideas that may help:

  • Try talking to a trusted family member, friend, or healthcare provider
  •  Do something nice for yourself each day — go for a walk, read a book, get together with a friend, take a yoga class.
  • Create a routine for yourself, which includes getting up at the same time each day, eating regular meals, checking your blood sugars, exercising, and getting to bed at a decent hour.
  • Volunteering is a great way to help others and help you feel good about yourself at the same time.
  • Take advantage of online support forums.
  • If you’re really struggling, seek help through a crisis support line (Immediate Crisis Support: Text WELLNESS to 741741). There are also more resources for you or those you care about at wellnesstogether.ca

Enjoying (too many) holiday treats, experiencing unusual eating and sleeping schedules, having a few more alcoholic drinks than usual, and being less active can quickly throw off your diabetes management. During these times, the blood sugar roller-coaster can make you feel tired, grumpy and less likely to take care of yourself.  It’s important to get yourself back on track with no guilt!  Some tips to get you started again:

  • Make it a priority to start eating healthy – fill up on vegetables and pass on (or along) some of the holiday treats leftover in your house!
  • Find time to get up and stay active.
  • Check your blood sugars more often or back to the routine you had pre-holiday.
  • Take your diabetes medicine(s) as prescribed.

Celebrations at any time of year can be exhausting. Feeling tired is your body’s way of telling you to slow down and pay attention to taking care of yourself. It is easier said than done… and constant fatigue can lower your immune defenses and make you more susceptible to becoming ill.  Here are tips to get back on track:

  • Don’t skip meals and do limit the amount of foods that are higher in sugars, fats or those that are processed.
  • Build up your activity level. Guidelines for adults suggest at least 150 minutes of activity per week.
  • Make a point to go to bed at a certain time each night, or plan for a short nap during the day to catch up on lost sleep.
  • Find a relaxing activity.  Consider an online or in-person yoga class, treat yourself to a massage, or just set aside some quiet time for yourself.

Give the last gift of the season to yourself!   Whether you are best motivated to improve your diabetes management habits by setting New Year resolutions, or setting a one or two SMART goals (Specific-Measurable-Achievable-Relevant-Timely), or approaching things as they arise – please proceed in a way to set yourself up for success and a healthier future!  

Do something today that your future self will thank you for!

The Diabetes Depot and LMC Teams wish you a happy and healthy 2023!

CategoriesBlog post,  Newsletter,  Type 1,  Type 2

New in 2023!  Diabetes Depot Monthly T1D Education Workshops & Ask-the-Expert Sessions

Sign up for the first workshop T1D Tools & Technology that will cover where we’re at and what exciting new diabetes tech is coming. We are excited to focus on Foot Care in February with a Foot Care workshop, to help make foot care part of your daily routine. More workshops are coming soon! Be sure to bookmark this page, so you can easily find and join our workshops

We’re also kicking off the Ask the Expert Series with Kristen, a Certified Diabetes Educator.   This is an excellent opportunity to ask questions about T1D tools, devices, and technology. Our fabulous expert is full of knowledge and tips to help you self-manage your diabetes with confidence.

February’s ask the expert session will include an LMC Chiropodist, a foot care expert. Find out all the ins and outs of taking care of your feet to avoid complications!

Diabetes Depot Workshops & Ask-The-Expert Sessions
January 19th at 7:30pm ETT1D Tools & Technology – Where We’re At and What’s Coming Next Join this workshop for updates on the exciting new diabetes tech coming – pens, pumps, sites, sensors, apps, and more!
January 26th at 7:30pm ETAsk the Expert Session – T1D Tools & Technology 30-minute Q&A with a live expert who will be available to answer general questions about this month’s workshop topic
February 9th at 7:30pm ETPut Your Best Foot Forward – How to Take Care of Your Feet Join this workshop
February 23rd at 7:30pm ETAsk the Expert Session – Foot Care Specialist 30-minute Q&A with an LMC Chiropodist

Be sure to bookmark this page, so you can easily find and join our Diabetes Depot workshops

Did you know?  Diabetes Depot was founded in 2004 by one of Canada’s first CDE pharmacists and a fellow T1D pumper.  In 2019, LMC Pharmacy acquired the business, where we continue the mission to offer supplies, savings and support for people living with diabetes, their family and caregivers!  As an affiliate of LMC Diabetes & Endocrinology Clinics, we are pleased to share the expertise of the LMC Certified Pump Trainers and Certified Diabetes Educator Pharmacists, Dietitians and Nurses with the Diabetes Depot community.

Bonus Education Access to LMC DEP Specialty Workshops!

To learn more to help you get back on track in the New Year, checkout the specialty workshops offered by LMC Diabetes Education. These include:

  • Eating on a budget – January 9th at 7:30pm ET
  • ABCDEES of Diabetes – January 17th at 10:30am ET
  • Cooking with Lara – January 25th at 3:00pm ET
  • Lets Get Fit  – January 25th at 7:30pm ET
  • Fad Diets – January 30th at 1:00pm ET
Specialty Workshops by LMC Diabetes Education

February is Heart Month, a time to bring attention to the importance of cardiovascular health, and what you can to reduce you risk of cardiovascular disease. Join us for one of our Healthy Heart workshops provided by LMC Diabetes Education.

  • February 8th at 2:00pm ET
  • February 14th at 10:30am ET
  • February 22nd at 2:00pm ET
February Healthy Heart Specialty Workshops by LMC Diabetes Education

FYI – About the LMC Diabetes Education Program…..

The LMC Diabetes Education Program is committed to providing quality comprehensive diabetes self-management education and support to those living with diabetes. We want to help you with your diabetes management from developing more skills and confidence, to Making Healthy Easier while living with diabetes.

As an affiliate of LMC Pharmacy, the operators of Diabetes Depot, we are pleased to share our expertise, resources and support with the Diabetes Depot community.

©2004-2026 DiabetesDepot.ca and LMC Pharmacy. All rights reserved. 

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