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!

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!

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