Living with type 1 diabetes require daily self-management, from taking insulin and managing your blood sugar to eating well and staying active. Understanding what you need to keep your blood sugar levels stable will help you manage your type 1 diabetes better.
Article highlights:
- Type 1 diabetes requires lifelong insulin therapy, regular blood sugar monitoring and daily self-management.
- Ongoing physical activity and healthy eating habits help support stable blood sugar levels.
- Checking blood sugar before, during and after exercise and being prepared to treat low blood sugar can help you stay active safely.
- Illness, stress and travel can affect blood sugar levels, making it important to have a plan for managing unexpected changes.
What is type 1 diabetes?
Type 1 diabetes is a chronic metabolic condition where the pancreas produces little to no insulin, the hormone that acts as a “key” to let blood sugar into the body’s cells for energy. Because the body cannot regulate this process on its own, maintaining health requires insulin therapy and ongoing self-management. Keeping blood sugars within a healthy target range is essential for long-term wellbeing, as prolonged high blood sugar increases the risk of serious complications affecting the eyes, kidneys, heart and feet.
Fortunately, many modern insulin formulations, delivery systems, and monitoring technologies are available to help you manage type 1 diabetes. Your healthcare team can work with you to evaluate your options and build a personalized plan that fits your lifestyle needs.
How do I effectively monitor my blood sugar?
Regular blood glucose monitoring gives you important feedback on how your management plan is working. You can monitor your blood glucose using a blood glucose meter and a finger-stick blood sample, or by using a Continuous Glucose Monitor (CGM), which measures glucose (sugar) levels continuously without frequent finger sticks. For most people, the recommended blood glucose targets are 4.0–7.0 mmol/L before meals and 5.0–10.0 mmol/L around two hours after the start of meals. CGMs can also provide a Time-in-Range value, which is the percentage of the day where blood sugar levels stay within a healthy target range. The recommended target for Time in Range is above 70% for most people. You can speak with your diabetes care team to find out what targets are appropriate for your individual situation and treatment goals.
Blood glucose should generally be checked at least as often as insulin is given. Your blood glucose monitoring schedule may change over time, depending on how well your blood sugar is controlled and whether your readings are within your target range.
How much exercise and physical activity is enough?
Exercise helps lower blood sugar, improves circulation and boosts energy levels, making it an important part of managing type 1 diabetes. A combination of aerobic activity (e.g., running, swimming) and resistance training (e.g., weightlifting, resistance bands) is ideal for reducing long-term complications and maintaining muscle strength. A good rule of thumb is to gradually build up to 150 minutes of moderate-intensity activity per week—enough to produce brisk but audible breathing. Shorter, more frequent sessions built into your daily routine are often easier to sustain than long, exhausting workouts.
Before starting each session though, it’s important to check your blood sugar and keep fast-acting carbohydrates on hand (e.g., glucose tablets, juice, etc) in case your levels are low. Rechecking during longer bouts of activity is also crucial, since you may not always notice early signs of hypoglycemia (low blood sugar) during exercise. If you have other existing issues such as vision or balance problems, speak with your diabetes care team about which types of exercise are safest for you. Choosing activities that you enjoy and exercising with a buddy can help you stay committed over the long term.
Why is healthy eating important?
Making healthy food choices is just as important as taking insulin as prescribed. What you eat and when you eat directly affects your blood sugar levels. The Balanced Plate Method offers a simple starting point: fill about half your plate with vegetables, one-quarter with protein, and one-quarter with complex carbohydrates. High-fibre, low glycemic index foods such as whole grains and legumes can help promote more stable blood sugar levels. This may include multigrain bread, oats, brown rice, beans and lentils. Sugary drinks and highly processed foods may lead to rapid increases in blood sugar, and they should be avoided or minimized.
Learning to count carbohydrates and read nutrition labels is especially helpful for adjusting your insulin doses when eating out or travelling. Keeping your meal times consistent from day to day also makes your blood sugar patterns more predictable. If you decide to drink alcohol, it’s best to do so in moderation and always paired with some food. This is because alcohol can cause a prolonged period of low blood sugar called hypoglycemia. A registered dietitian experienced in diabetes care can help guide you in developing a personalized meal plan, alongside your insulin regimen.
Managing illness and disruptions to routine
Life with type 1 diabetes can be unpredictable and hard to control at times. There are many reasons for your blood sugars to be out of range, they can include:
- Illness: When you are ill with a cold or flu, for example, your body releases hormones that raise blood sugar higher than usual. It’s important to stay hydrated, rest and check sugars using your blood glucose meter more often. If you are using a CGM when you are sick, it is important to double-check your readings with a traditional finger-prick blood glucose meter. This is because your sugars can change rapidly during illness and the numbers from a CGM may not be as accurate. Sometimes, insulin and/or medications may need to be adjusted, depending on how well you are eating. Ketone monitoring may also be required, especially when the body is starved of sugars for a long time. Talk to your diabetes care team if you have any questions about managing sick days.
- Stressful events: Psychological stress can also cause elevated blood sugars, particularly in the mornings. Simple strategies such as deep breathing or engaging in a calming activity can help gradually reduce stress over time. If the stress is severe and chronic, talk to your diabetes care team about potentially adjusting your medications.
- Travelling across time zones: Long-distance travel can make it difficult to time your usual insulin regimen correctly. Speak with your diabetes care team in advance so they can create an individualized plan for you. Always pack double the supplies you expect to need when leaving home for extended periods, and carry all medications in your carry-on, not your checked luggage. Make sure you also have a carry-on letter and sharps containers for your insulin needs. Ask your transport provider if they can help you keep products refrigerated.
Not every part of your diabetes management may go according to plan, and that’s okay. Being sick, stressed, or on the road are all factors that can affect your blood sugar in ways that feel out of your control. Knowing what to expect and having a few simple strategies ready can make these moments a lot easier to handle.
Remember that while type 1 diabetes requires ongoing management, it doesn’t have to hold you back. By taking an active role in your care and working closely with your diabetes care team, you can optimally manage your blood sugar and continue doing the things you enjoy.
