Winter can mean cosy nights, comfort food, and the perfect excuse to stay under a blanket a little longer. But as the days start to stretch out and the weather warms up, spring brings a natural sense of fresh energy and new beginnings.

If you’ve found some healthy habits have drifted over the cooler months, you’re certainly not alone. The good news? You don’t need a complete lifestyle overhaul. A few small tweaks can help you feel more in control and make diabetes management feel a little easier.

Let spring do some of the heavy lifting

There’s a reason many of us feel more motivated at this time of year. Longer daylight hours and warmer temperatures can naturally boost your mood, help regulate your body clock, and motivate you to reconnect with routines that may have slipped during winter.

Rather than aiming for perfection, think of spring as an opportunity to check in with yourself. What’s working well? What could use a refresh? Even one or two small changes can make a meaningful difference over time.

Fresh season, fresh food

Spring delivers an abundance of colourful produce that can add variety and flavour to meals. Think crisp greens, asparagus, berries, and other seasonal favourites that are lower in carbohydrate and packed with nutrients and fibre.

Instead of focusing on what you shouldn’t eat, consider what extra salad leaves or spring veggies you can add to your plate. Spring is聽also a great time聽to try new recipes or lighter cooking methods using the latest, fresh produce.聽Get some inspiration from our recipe pages, or try these ideas:

Salmon and Spring Greens Salad Recipe | 芒果直播
Beef and Spring Vegetable Stir-Fry Recipe | 芒果直播
Spring Vegetable and Chicken Meatball Soup Recipe | 芒果直播

If you鈥檝e聽fallen into less healthy habits, such as聽mindless snacking or skipping meals,聽use the start of spring as an opportunity聽to reflect and reset.聽You can use聽a聽simple聽food聽diary聽or a diabetes-friendly app聽to聽help you stay accountable聽for your food intake. By聽tracking聽and recording聽any聽patterns, you can see聽what聽affects聽your blood聽glucose levels.聽You may not need to make drastic changes, but if聽you鈥檙e聽not sure,聽book a聽review聽with an or make an appointment at聽芒果直播鈥檚聽telehealth聽clinic.听听

Find ways to move that you actually enjoy

If your activity levels dropped during the colder months, the seasonal shift聽is the perfect time to get moving again. Physical activity is one of the most powerful tools for diabetes management because it helps your muscles use glucose for energy, improves insulin sensitivity, and can lower your blood glucose levels. The effects may last for hours, depending on the type and intensity of your activity.听听

Adding more physical activity to your day doesn鈥檛 mean spending hours in a gym. The milder weather聽makes聽it easier to聽get outdoors聽to聽exercise. Walking,聽gardening,聽or gentle stretching in the sun becomes more enjoyable.聽Plus, you will get your daily dose of vitamin D (sun-protected, of course). A morning walk, gardening, cycling, or swimming laps at your local pool are all good options.

Why not invite your friends to join you? Socialising will also help support your mental wellbeing.  

The best form of exercise is often the one you’ll keep doing. Start small, build gradually, and focus on movement that fits naturally into your lifestyle. But be聽mindful of聽how exercise affects your blood glucose levels, especially if you take insulin.聽

If you鈥檙e older, have been inactive, or have other health conditions, please consult with your GP or health care team before embarking on a new exercise regimen. They can help you choose activities that are safe and appropriate for your fitness level.   

Give your diabetes gear a quick once-over

Just as many of us tackle a kitchen clean-out in spring, it’s worth taking a few minutes to review your diabetes supplies.

Check medication and test strip expiry dates, make sure devices are working properly, and update any apps you regularly use. While聽you鈥檙e聽reviewing your聽equipment, review your glucose trends. If you’re using a continuous glucose monitor, this can also be a good opportunity to review your data and see if any patterns have emerged. Think of it as housekeeping for your health.

Check in with your wellbeing

Looking after diabetes isn’t just about blood glucose levels. It’s also about how you’re feeling.

Living with diabetes requires constant decision-making, and it’s normal to feel tired, frustrated, or overwhelmed at times. As you head into a new season, take a moment to reflect on your overall wellbeing and . Are you getting enough sleep? Feeling connected to family and friends? Making time for activities you enjoy? Sometimes the healthiest change isn’t adding another task to your day. It’s being a little kinder to yourself.

A season for small changes

Spring doesn’t have to mean a dramatic transformation. Sometimes the most effective changes are the simplest ones: taking a walk after dinner, trying a new recipe, booking a health check, or spending more time outdoors.

So rather than adding more to your to-do list, think about one small thing you could do to feel a little happier or more energised this season.

Did you know that approximately 37% of Australian adults aged between 18 and 64 do not meet the ? This statistic increases to 57% for those aged 65 years and older. So how much should we all be doing and how can we move more and sit less?

We know that regular physical activity can improve muscle and bone health, cardiorespiratory fitness, increase balance, and reduce the risk of falls as well as boost our mood and mental wellbeing. And let鈥檚 not forget about the reduction in blood glucose levels which helps with overall diabetes self-management.

Recommendations

It is recommended that all Australian adults aim to do moderate-intensity aerobic exercise for at least 30 minutes on most days of the week, as well as two to three strength-training sessions per week. In addition, we should all be aiming to reduce long periods of sitting by increasing incidental activity across the day.

If you鈥檝e been hibernating over the winter, now could be a good time to reassess your current movement patterns and get that spring back in your step. The weather is warming up, the flowers are blooming and there鈥檚 more daylight hours to enjoy the outdoors.

Easy ways to increase your daily step count

Have a think about how you could increase your step count each day and move with purpose. For example, are there activities you currently do sitting, which could be done standing? Is it possible to take active breaks when you鈥檙e watching your favourite movie or TV series? Could you integrate more physical activity into your day? Here are some examples of how you could promote moving more and sitting less.

• Park a little further from your destination and walk – this could be implemented when shopping or catching public transport
• Take the stairs instead of the elevator or escalator – often there are opportunities to climb one flight of stairs to the next level
• Break up long periods of sitting – consider doing some theraband exercises during the ad breaks while you watch TV
• Use a smartwatch to track your steps 鈥� many smart watches will track step count and remind you when you have been sitting for long periods
• Walk and talk 鈥� if possible, stand up or take a gentle stroll outside while you are on a phone call
• Take up a new hobby 鈥� grab a friend and join a group where you can be active together. This helps with accountability!
• Socialise on the move 鈥� suggest walking dates with friends and family, or a take a walk with your coffee
• Spread out the chores 鈥� instead of doing all the chores on one day, try and spread the load across the week to encourage regular movement

Build the habit

Ideally, physical activity should not be a chore. It should be enjoyable and something you want to do, so it becomes part of your lifestyle. Remember to start small and slowly increase your activity level and frequency. Try not to get too overwhelmed with outrageous daily step goals. Incrementally, increase your daily step goal to something that is realistic and achievable for you. Preparation and planning are key, so try and map out your week in advance and determine which days you can be more active. Be creative with ways that you can move more and sit less and enlist your friends and family for additional support.

By Hayley Nicholson, Accredited Exercise Physiologist, Credentialled Diabetes Educator

Regular physical activity is a great way to improve your overall heart health, function, and endurance. Exercises that boost your heart health specifically are those that are of a moderate intensity and that move your major muscle groups. They are aerobic in nature and typically increase your breathing and heart rate by challenging your cardiorespiratory system. Some examples of these activities include walking, swimming, cycling, dancing, and aqua aerobics.

The recommend that all Australian adults participate in moderate intensity aerobic activity for 30 minutes on most days of the week. The goal is to reach a 鈥渓ightly puffing鈥� intensity where you can still carry out a conversation, but not be out of breath. Resistance exercise training (e.g. lifting weights) and isometric exercises (i.e. holding a contraction) also produce small, but measurable benefits for blood pressure. Research has shown that people living with diabetes who engage in regular physical activity benefit from both lower blood pressure and reduced cholesterol, in addition to better management of their blood glucose levels.

Heart health

The reports that around 30% of people with type 2 diabetes also have cardiovascular disease. In addition, in 2017-18, The Australian National Health Survey found that just over one in five (22.8% or 4.3 million people) Australians aged 18 years and over had a measured high blood pressure reading. This has remained unchanged since 2014-15 (23.0%). This is where physical activity can be really powerful to both prevent and manage high blood pressure, as well as look after your overall heart health.

High blood pressure

For those that have high blood pressure (140/90mmHg or above) and use blood pressure lowering medications, there are a few considerations when exercising. Firstly, it is recommended that you seek medical clearance from your doctor and start small and build up the frequency, intensity, and duration of exercise slowly. People with a resting systolic blood pressure of 180 mmHg or more, or a resting diastolic blood pressure of 110 mmHg or more, should postpone their exercise program and seek medical advice.

It is a great idea to measure your blood pressure before, during, and after exercise. This provides you with feedback about how your body is responding and if you need to make any changes to your exercise routine next time you complete that activity. An extended warm up and cool down period of 10-15 minutes can be useful. This allows your body to respond appropriately to the increase in intensity, as well as help return your heart rate and blood pressure to normal resting levels post-exercise.

It鈥檚 also important to breathe normally during exercise to avoid increasing your blood pressure unnecessarily. When participating in aerobic exercise or flexibility and stretching, try and breathe in and out at a steady rhythmical pace. During resistance or strength training, it鈥檚 recommended to breathe out with effort. For example, if you were doing wall push-ups, you would breathe in as you lower your body towards the wall and breathe out as you push away from the wall.

Complications

High blood pressure can lead to diabetes-related complications, including heart and kidney disease as well as eye conditions. It is for this reason that people with high blood pressure should avoid physical activity that requires sudden bursts of activity or strain as these may increase the risk of arterial rupture, heart attack, or stroke. Activities to avoid may include heavy weightlifting, playing squash, or sprinting. Stopping exercise suddenly should also be avoided as it may result in a drop in blood pressure. As mentioned earlier, walking, cycling, and swimming are great alternative activities to elevate your heart rate and blood pressure safely. 

Further information

If you are looking for more individualised advice regarding appropriate exercise for you, an Accredited Exercise Physiologist (AEP) can help. They can assess your fitness, prescribe a safe exercise program, and monitor your blood pressure response to exercise. An AEP can be accessed through a diabetes care plan, so have a chat to your doctor for a referral. Find an AEP .

By Hayley Nicholson, Exercise Physiologist and Credentialled Diabetes Educator

Living with diabetes can increase your risk of stroke and other heart and blood vessel conditions. While this doesn鈥檛 mean you will have a stroke, regular health checks, healthy lifestyle habits, and the right treatment can help reduce your risk. Registered Nurse and Credentialled Diabetes Educator, Carolien Koreneff, explains the key steps you can take to help prevent stroke.

What is a stroke?

A stroke happens when blood cannot reach part of the brain. Brain cells need oxygen and nutrients from blood. Without blood flow, brain cells can be damaged within minutes. There are three different types of stroke:

• Ischaemic stroke: This is the most common type. It happens when a clot blocks a blood vessel in the brain and part of the brain is starved of oxygen
• Haemorrhagic stroke: This happens when a blood vessel in the brain bursts, causing a haemorrhage, which is the medical term for a bleed. High blood pressure is a common cause
• Transient ischaemic attack (TIA): This is sometimes called a mini-stroke. If you have a TIA, stroke signs may go away quickly but it is still a medical emergency, as a TIA can be a warning sign that a stroke may happen soon

Why diabetes can raise stroke risk

Over time, glucose levels above your target range can damage blood vessels. Diabetes can also increase the chance of plaque building up inside blood vessels. Plaque is made from cholesterol, other blood fats, and other substances. It can narrow blood vessels and reduce blood flow. If plaque breaks, a clot can form and block blood flow to the brain.

Stroke risk can be higher if you also have blood pressure above your target range, high cholesterol, kidney disease, if you smoke (including vaping), if you have , a family history of heart or blood vessel conditions, or if your weight is affecting your health.

Know the signs: act F.A.S.T.

A stroke is an emergency. The F.A.S.T. test can help you act quickly.

• Face: Check the person鈥檚 face. Has their mouth drooped?
• Arms: Can they lift both arms?
• Speech: Is their speech slurred? Do they understand you?
• Time: If you see any of these signs, call 000 straight away

Other stroke signs can include sudden numbness or weakness on one side of the body, sudden trouble seeing, sudden dizziness or loss of balance, trouble swallowing, confusion, or a sudden severe headache. Do not wait to see if signs improve but get medical attention straight away.

How to lower your risk

The best plan is one that is personal to you. Ask your GP or diabetes care team about your heart and stroke risk, your targets, and what actions will help you the most.

• Keep blood glucose levels in your target range: Work with your diabetes team to set targets that are safe for you and review your plan regularly.
• Check blood pressure: Blood pressure above your target range is a major stroke risk. Have it checked regularly (every time you see the doctor) and take medicines as prescribed.
• Manage cholesterol: Ask your doctor if you benefit from taking cholesterol-lowering medicine. Many people living with diabetes benefit from treatment based on their overall heart and stroke risk.
• Do regular physical activity: Aim for about 30 minutes of moderate activity on most days, if this is safe for you. Add strength exercises two to three times a week if you can. Ask your GP for a referral to an exercise physiologist, so they can help you develop an exercise plan that fits in with your lifestyle and any physical issue you may have.
• Eat for heart health: Choose vegetables, fruit, wholegrains, legumes, nuts, seeds, fish, and unsaturated oils. Limit salt, saturated fat, processed meats, sugary drinks, and highly processed foods. Your GP can give you a referral to a dietitian who can assist you with a personalised healthy eating plan.
• Stop smoking: Quitting is one of the strongest ways to lower stroke and heart attack risk. Ask your GP, pharmacist, or call for support.
• Limit alcohol: If you drink alcohol, keep within Australian guidelines. Alcohol can affect your blood glucose levels or medicines. While there is no safe level of drinking, the guidelines help you stay healthy and protect yourself and your family from alcohol harm. It is generally recommended to drink no more than 10 standard drinks per week and no more than 4 standard drinks on any one day. Talk to your health professional for personalised advice.
• Take medicines as prescribed: Blood pressure, cholesterol, glucose-lowering, and blood-thinning medicines may lower risk for some people. Speak with your health professional before stopping or changing medicines.
• Keep your annual cycle of care up to date: Regular checks can find changes early and help prevent complications.

When to get help

Call 000 immediately if you notice any stroke signs, even if they are mild or go away. Quick treatment can save brain tissue and reduce long-term effects, including permanent disability.

Book an appointment with your GP or diabetes care team if you are unsure about your blood pressure, cholesterol, blood glucose targets, medicines, smoking, activity, food choices, or your overall heart and stroke risk.

Key message

People living with diabetes have a higher risk of stroke, but many risk factors can be reduced. The most important steps are to know the F.A.S.T. signs, call 000 for any stroke symptoms, and work with your health team to manage blood pressure, cholesterol, blood glucose levels, smoking, physical activity, food choices, and regular health checks.

As Australian basketball star Lara McSpadden prepares to fly to Glasgow to represent Australia at the Commonwealth Games, she is carrying far more than the green and gold.

The 25-year-old Gangurrus 3×3 representative lives with type 1 diabetes, making her a powerful example of this year鈥檚 National Diabetes Week message that when people living with diabetes share their experiences, everyone is stronger together.

This year鈥檚 National Diabetes Week (July 12-18) campaign, Living Out Loud, is encouraging the two million Australians living with diabetes to speak openly, without apology, about the realities of living with the condition and the support that helps them thrive. 芒果直播鈥檚 campaign invites people with lived experience, carers, health professionals and diabetes researchers to share a declaration that finishes the sentence: 鈥淚 wish people knew鈥︹��

As a 芒果直播 Blue Circle Collective Ambassador, Lara hopes her story gives confidence to others, especially young people newly diagnosed with type 1 diabetes.

鈥淚 wish people knew you can represent Australia with diabetes,鈥� Ms McSpadden said.

Diabetes has never stopped this 193cm-tall champion from chasing her dreams. Instead, it has become another part of preparing to compete at the highest level.

Diagnosed at the age of seven, Lara has represented Australia at junior and senior levels, won world championship and Asia Cup gold medals, and now heads to Glasgow determined to see Australia succeed once again.

鈥淚 never pretend type 1 diabetes is easy,鈥� Ms McSpadden said.

鈥淚t means making hundreds of extra decisions every day and constantly thinking ahead, particularly when I am training or competing. But I have never believed diabetes should decide what I can achieve.

鈥淚 have been incredibly fortunate to have supportive parents, teammates, coaches and health professionals around me. That support has made all the difference.

鈥淚 want young people living with diabetes to know they can still chase big dreams. There will be difficult days, but diabetes does not define who you are or what you are capable of,鈥� she said.

Speaking at Keilor Basketball Stadium in Melbourne for the launch of National Diabetes Week, 芒果直播鈥檚 Group CEO Justine Cain said Lara perfectly captures the spirit of this year鈥檚 campaign.

鈥淟ara is living proof that diabetes is not a barrier to ambition, achievement or success. She is also honest about the daily work that goes into managing type 1 diabetes, and that honesty is incredibly important,鈥� Ms Cain said.

鈥淟iving Out Loud is about making sure the voices of people living with diabetes are heard. Too often, diabetes is reduced to statistics or misunderstood through myths and stereotypes. The people living with it every day are the experts in what life with diabetes is really like.鈥�

Ms Cain said many Australians living with diabetes still experienced stigma, misunderstanding and isolation.

鈥淲hen people share their stories, they help others feel less alone. They challenge misconceptions, build understanding and create momentum for better care, better policies, better research and stronger support.

鈥淭his National Diabetes Week we are inviting every Australian living with diabetes to speak up about the one thing they have always wished people understood. Every voice matters because real change happens when we speak together,鈥� Ms Cain said.

Whether living with diabetes, caring for someone who is, working in the health sector or simply wanting to learn more, Australians are encouraged to join the conversation during National Diabetes Week and help create a future where nobody living with diabetes feels invisible or alone.

About 芒果直播

芒果直播 is the national peak body supporting people living with, and at risk of, diabetes. We are leading the national response to Australia’s largest health crisis, working in collaboration with people with lived experience, member organisations, peak bodies, health professionals, state-based organisations, researchers and the community. Our work focuses on supporting people with diabetes to live well, providing information, resources, and support services, as well as investing in prevention, and reducing the impact of diabetes on people, health systems and society. We advocate for positive change that will create a healthier future for everyone.      

When winter rolls around, many of us are tempted to stay warm under a doona with a hot cup of tea and a book. But for people living with diabetes, staying active through the colder months is one of the best things you can do for your health. And what better way to move your body than a good bushwalk?

Winter is a great time of the year to go hiking because the weather is milder, it鈥檚 generally quieter, and there鈥檚 plenty of nature to enjoy, including (depending on where you live) the chance to spot migrating whales. Exercising also boosts your immune system and helps fight off colds and illnesses that are often circulating at much higher rates in the colder months.

Seven reasons to hit the trail this winter

1. Cooler weather, steadier glucose
   Winter walking means you鈥檙e less likely to overheat which can make it easier to regulate your glucose levels (BGLs) However, it is still important to monitor closely as exercise will impact your levels.
2. Flowers and fungi for the mind
   Winter brings blooming wattles and colourful fungi across Australia鈥檚 bushland. Take the time to slow down on your hike and focus on nature. In Japan the practice of shinrin-yoku (roughly translated to forest bathing) has become an important part of preventative healthcare. It involves spending time in nature to promote physical and mental wellbeing. Results from Japanese studies have shown forest bathing improves sleep quality, mood, ability to focus, and stress levels. A win for mental health and diabetes alike.
3. Fewer tourists, more peace
   Less foot traffic means you can focus on the walk, your breath, and your body鈥檚 signals. This is especially helpful when you鈥檙e monitoring energy and glucose levels along the way.
4. Whale watching
   From May to November, whales, migrate north along the east coast of Australia. It is a great time to hike to a prime viewing spot to look for humpback whales and dolphins. Bring binoculars and take regular breaks to rest, rehydrate, and check your glucose levels.
5. Less bugs (and snakes)
   Winter鈥檚 cooler temps mean fewer ticks, mosquitoes, and snakes, ideal for walkers wary of bites or infection risks that could complicate diabetes care.
6. Lower bushfire risk
   Winter reduces the threat of fire danger, especially on longer bush trails. Always check alerts and stay on marked paths, especially near cliffs, streams or remote areas.
7. You burn more energy
   Your body works harder in the cold, meaning winter walks can help with weight management and insulin sensitivity. It鈥檚 an easy, low-impact way to support your overall diabetes care.

Living with diabetes adds a layer of planning to any adventure, but it shouldn鈥檛 stop you.

Getting started

Before starting any new exercise or activity program, check with your doctor to make sure it is suitable for you. If you are on insulin or other glucose lowering medications, you may need to take special precautions when exercising to prevent your glucose level from dropping too low. If you have peripheral neuropathy, or nerve damage in your feet, it is important to talk to your diabetes health professionals before beginning or increasing exercise. This reduces the risk of ulcers and other diabetes-related complications.

If you experience chest pain, unusual breathlessness, nausea, dizziness, severe muscular or joint pain consult your doctor immediately.

The following websites are good resources when looking to find hiking trails or easy walking routes near you.

• : filter by difficulty and read user reviews.
• : curated walking guides and maps.
• for blogs, forums and meet-ups
• Check the websites of local parks and state National Parks for updates and trail information.

Tips for managing diabetes on a hike

Medications
Hiking can affect your insulin needs due to increased energy use, weather, and food intake. Monitor your levels closely, before, during, and after hikes, and before bed. Carry quick-access hypo treatments such as , which are light and easy to digest.

Foot care
Well-fitting boots are key to avoiding blisters. You want to ensure that the boot鈥檚 heel sits snug to the rear of your foot, while giving your toes some wiggle room. If your foot is moving around too much, either front to back or side to side, you鈥檒l have friction, which leads to blisters.

Shop for boots in the evening when feet are swollen and wear your hiking socks during fitting. Break in new boots gradually, start with short walks before tackling longer hikes.

Socks
Aim for good-quality in a synthetic/cotton or wool blend. A lot of hikers recommend a two-sock system. The first sock is a thin, skin-tight moisture-wicking type. The second pair is a thicker, wool or wool-mix hikers sock.

Blisters
Apply Band-Aids in advance to areas that you know from past walks are prone to blisters.If you feel a hot spot on your foot, stop walking immediately. Cover the spot with two to three layers of elasticated tape, such as Fixomull (available in pharmacies).Put a thin layer of Hiker鈥檚 Wool (available online) on a hot spot and your sock will hold it in place. If a blister deteriorates, apply some Second Skin (available in pharmacies). It can be a good idea to change sock changes during the day to limit moisture as keeping your feet dry will reduce the likelihood of friction blisters.

Stretch
Stretch your feet before, during and after a day鈥檚 hike to loosen to loosen up the muscles and avoid foot cramps, aches and pains.

Sun and insect protection
Even if the day seems cloudy or the temperature is cool, sunburn can still occur. Apply a broad-spectrum sunscreen and an SPF lip balm and remember to re-apply. Wear a broad-brimmed hat and sunglasses to protect your face and neck, and opt for clothing made with sun-protective fabric.

Spray insect repellent on your boots and ankles to prevent leeches latching on. If you find a leech, spray or rub insect repellent or sunscreen on it and it will drop off.

Hydration
Everyone has different hydration needs, but it is important to have plenty of water with you. Drink small amounts of water frequently on your walks to avoid dehydration, and remember that you will drink more water on warmer days. Some people like to carry electrolyte drinks on a hike but speak with a dietitian about whether they are appropriate for you as they contain salt.

Hiking poles
Using poles while hiking is a personal choice. Hiking poles are great for balance, stability, taking pressure off sore knees and supporting injuries. Trekking can place stress on your hips, ankles, knee joints and leg muscles, and using poles can reduce the impact on these areas of the body.

Tell someone
Let a friend know your plans and when to expect you back, especially when walking alone.

Don鈥檛 let diabetes, or the colder weather, keep you inside. Whether it鈥檚 a coastal stroll or a gentle bushwalk, winter is the perfect time to lace up your boots, manage your health, and embrace the joy of walking wild.

One of Australia鈥檚 brightest stars is spearheading a newly formed group to amplify the voices of people living with diabetes.

Australian sprint champion Lachlan Kennedy, who lives with type 1 diabetes, is an ambassador with the Blue Circle Collective, a group of Australians living with diabetes throughout the nation, launched by 芒果直播.

Lachie broke the 10-second barrier in the 100m sprint twice at the recent Australian championships in Sydney, becoming the fastest man in Australia. Just 24 hours after running 9.96 seconds in the heats, despite a malfunctioning insulin pump and high glucose levels, Lachie clocked the same time in the final the next day.

He is aiming to break Patrick Johnson鈥檚 national record of 9.93 seconds this year and also join the ranks of elite athletes who have run 9.8 seconds.

鈥淚鈥檝e got more in the tank,鈥� Lachie said. 鈥淭he sky is the limit.鈥�

This week, Lachie took time out of his busy schedule before he leaves for overseas to continue competing and prepare for the Commonwealth Games, to shine a light on the voices of people living with diabetes. 芒果直播鈥檚 Blue Circle Collective is working to ensure that lived experience of diabetes shapes the future of diabetes policy, care, and awareness in Australia.

The Blue Circle Collective brings together Ambassadors, Advocates and Advisers from around Australia who will share their perspectives of living with diabetes, raise awareness and help drive meaningful change in how diabetes is understood, supported and addressed.

芒果直播鈥檚 Group CEO Justine Cain said the initiative places people living with diabetes at the centre of national conversations about the condition.

鈥淧eople who live with diabetes every day must help shape, at every level, the decisions that affect their lives,鈥� Ms Cain said.

鈥淭he Blue Circle Collective is about elevating real voices and real experiences so that policy makers, health leaders and the wider community better understand both the challenges and the possibilities of living well with diabetes.

鈥淚t鈥檚 a growing circle of changemakers who are united by a shared commitment to improving outcomes for the millions of Australians affected by diabetes.鈥�

Ms Cain said representatives of the Blue Circle Collective will be the heartbeat of ongoing advocacy and community engagement to support important initiatives to address the increasing impact of diabetes on Australians and accelerate practical solutions and long-term policy.

Lachie is determined to raise awareness about diabetes. This determination underlines what thousands of Australians living with diabetes face every day: the unrelenting, often invisible work it takes to stay well.

鈥淚 don鈥檛 make a big deal out of my diabetes but I鈥檓 aware some people living with type 1 diabetes don鈥檛 have access to insulin pumps. My glucose monitor and insulin pump help me to have healthy glucose levels, and there are rarely any issues,鈥� said Lachie.

鈥淲hatever happens, wherever I am, I still have to manage my diabetes. It鈥檚 an extra layer of daily decisions in my life and I鈥檓 grateful that I have the diabetes technology that I need. I want the same for every Australian living with type 1 diabetes.鈥�

Lachie believes that living with type 1 diabetes has shaped him into the athlete and person he is today.

鈥淚 think I live a healthier lifestyle than I would have done if I hadn鈥檛 developed type 1 diabetes,鈥� Lachie said.

鈥淚t forces you to be aware, to think about your body, to be disciplined. That definitely helps on and off the track.鈥�

Ms Cain said Lachie鈥檚 success is a reminder of the strength and resilience within the diabetes community.

鈥淟achlan Kennedy is evidence that people with type 1 diabetes can do anything,鈥� Ms Cain said.

鈥淟achie isn鈥檛 just an athlete. He鈥檚 a brave and resilient champion in every sense of the word.鈥�

Ms Cain said the Blue Circle Collective reflects 芒果直播鈥檚 commitment to ensuring the voices of people living with diabetes are heard, respected, and central to shaping the nation鈥檚 response to one of its most urgent health challenges.

To share your interest and learn more about the Blue Circle Collective, please email bluecirclecollective@diabetesaustralia.com.au. Visit Blue Circle Collective.

About 芒果直播

芒果直播 is the national peak body supporting people living with, and at risk of, diabetes.鈥疻e are leading the national response to Australia’s largest health crisis, working in collaboration with people with lived experience, member organisations, peak bodies, health professionals, state-based organisations,鈥痳esearchers鈥痑nd the community.鈥疧ur work focuses on supporting people with diabetes to live well, providing information, resources, and support services, as well as investing in prevention, and reducing the impact of diabetes on people, health鈥痵ystems鈥痑nd society. We advocate for positive change that will create a healthier future for everyone.鈥�����    

Two of the Women’s National Basketball League鈥檚 (WNBL) best will face off on December 20 to shine a spotlight on young people living with diabetes as Sydney Flames forward, Lara McSpadden, takes on the Townsville Fire鈥檚 Lauren Cox.   

Lara McSpadden is a 芒果直播 Blue Circle Collective Ambassador and Lauren Cox is a 芒果直播 Blue Circle Collective Community Advocate.  

Both athletes live with type 1 diabetes, with the match highlighting awareness, early screening, and support for people living with diabetes.   

芒果直播鈥檚 Group CEO Justine Cain thanked Lara and the Flames for supporting people living with diabetes to attend their home game, saying the basketball stars from both teams are proof that diabetes is no barrier to living a full life, including competing at an elite level.   

鈥淎 type 1 diabetes diagnosis can be quite confronting, especially for young people and their families,鈥� she said.   

鈥淏ut, as Lara and Lauren have proven, people living with diabetes can live active, fulfilling lives and reach their full potential.  

鈥淭hese athletes are an inspiration and 芒果直播 is grateful to the Sydney Flames for their support of both Lara and Sydney families living with diabetes attending the game.鈥�  

芒果直播 Ambassador Lara McSpadden said her type 1 diabetes diagnosis came as a shock, but with the right support and management, she was able to continue her basketball journey. 

鈥淭here is a lot of extra decision-making, especially when I was first diagnosed, but I was still able to do all the things I did before, with my parents being massive supporters and taking on a lot of the learning,鈥� she said.    

鈥淚鈥檝e been lucky enough that on each team I鈥檝e played for, my teammates and staff have been very supportive, and always making sure it鈥檚 an environment where I can get the things I need to make sure my performance is high whilst keeping my levels right.  

鈥淟iving with diabetes is a marathon, not a sprint, and if you beat yourself up over little things it鈥檒l be a challenge. Just ride the wave and make small adjustments, and usually positive results will come.鈥� 

Ms Cain said 芒果直播 is asking Australians to be aware of the signs of diabetes, and to understand that support is available for people at risk, newly diagnosed, and those living with diabetes, as well as their families.     

鈥淲e鈥檙e encouraging everyone to be aware of the four Ts of type 1 diabetes 鈥� thirst, thinner, toilet, and tired,鈥� she said.  

鈥淚f you recognise these symptoms, contact your health professional for advice as soon as possible.  

鈥淗elp and support is available through 芒果直播 and dedicated programs like DiaBuddies, which supports young people living with type 1 diabetes and their families with information, resources, and community. 

鈥淒iabetes YOUnited, our national membership program, is also a fantastic source of information and support for people living with all types of diabetes.鈥� 

The 芒果直播 annual Christmas Appeal is currently underway, raising funds that will provide life changing support for families and young people navigating life with all types of diabetes.   

For more information or to support the Christmas appeal, visit diabetesaustralia.com.au   

Many people approach exercise as a way to lose weight but there are many more benefits to exercise than just weight management.

When you look at exercise holistically there are three distinct categories where exercise provides benefits way beyond weight loss. Here are three areas where exercise makes a big impact.

Wellbeing and mental health

Living with diabetes can be stressful and exhausting at times. But did you know exercise can increase your energy and boost your mood? Recent research has provided evidence of just how beneficial exercise is for improving your mental wellbeing. In some cases, the power of exercise has been shown to be just as effective as medication, and sometimes more so. The best part? Even a single bout of exercise can boost your mood and mental health.

The benefits

• Increased energy
• Increased self-esteem
• Improved mood
• Reduction of anxiety and depression
• Stress relief 鈥� this is important because stress hormones can significantly increase blood glucose levels and blood pressure.

Tips:

• Look out for group exercise programs, involving a social component to your exercise can make it more enjoyable, improve your self-esteem, and make it less daunting.
• Exercise outdoors or listen to your favourite music while exercising.
• Exercise with a friend who makes you laugh or makes you feel good about yourself.

Your heart

Exercise does wonders for your heart. When you exercise your heart adapts to the increased demands placed on it, making it stronger and more efficient.

The benefits

• Improved blood pressure and health of your blood vessels.
• Increased blood flow to the heart and the rest of your body. Efficient blood flow means more oxygen and nutrients can reach your organs.
• Reduces your risk of developing heart-related conditions.
• Can alleviate symptoms associated with cardiac conditions, such as chest pain (angina).
• Increases the muscle size and strength of your heart.

Tips:

• Change the intensity of your aerobic exercise throughout the week 鈥� one day you may choose a hilly path to walk up for 5-10 minutes, on another day you could perform a longer brisk walk for 30-60 minutes.
• Break up your activity into smaller, more frequent bouts throughout the week. This can help you build a routine and increase movement in your day.
• Include strength exercises into your exercise routine.
• Where possible take the stairs instead of the lift.
• Alternate between different paces when you’re walking.

Your brain

A lack of physical activity is one of the risk factors associated with developing Alzheimer鈥檚 disease. As you age, it is very common for physical activity levels to decrease but if you continue to exercise, your brain will benefit from increased blood flow and a reduction of stress and inflammatory hormones circulating your body. Essentially, you are continually working on your brain鈥檚 ability to stimulate your muscles to keep up with the exercise demand.

The benefits:

• Maintains the size of the hippocampus (the part of the brain responsible for your memory and ability to think).
• Increases your heart rate which means increased oxygen and nutrients to the brain.
• Improves sleep which helps keep your brain healthy.
• Promotes neuroplasticity 鈥� increasing your brain鈥檚 ability to form new nerve connections, and improving its efficiency to perform different tasks.

Tips:

• Try something new. Research has shown that if you can combine exercise with a new skill, you will be beneficially maintaining the size of the hippocampus. Grandchildren can be a great source for improving your brain health because they have numerous games in their memory bank, some of which might be new to you. Trying a new game will not only act as a form of exercise but will involve concentration to ensure you are performing the game or skill correctly.
• Choose an exercise that will make you think. For example, take up dance lessons that involve learning new steps.

Exercise is great for your wellbeing, your heart, and your brain. Whatever your age, there鈥檚 strong scientific evidence that being physically active can help you lead a healthier and happier life 鈥� while also targeting your blood glucose levels. A win, win

The Queensland Government has extended funding for the state鈥檚 flagship chronic disease prevention program, My health for life, for another two years, ensuring ongoing delivery of health support for Queenslanders at risk of type 2 diabetes and other conditions.

Funded through Health and Wellbeing Queensland, My health for life is a free, evidence-based initiative empowering thousands of Queenslanders to live longer, healthier lives.

芒果直播 Group CEO Justine Cain said the funding extension would have a positive impact on the health of Queenslanders.

鈥淪ince its launch, more than 33,000 Queenslanders have taken part in health coaching and group sessions, with impressive results: two-thirds have reduced their waist circumference, and about half are drinking less alcohol and exercising more regularly.鈥�

鈥淭his is a vital program that is helping to tackle the root causes of chronic conditions before they take hold,鈥� Ms Cain said.

鈥淧revention is one of the smartest investments we can make 鈥� for our health, for our economy, and for the future sustainability of our health system. Programs like My Health for Life not only change lives, they also save lives.鈥�

鈥淲ith more than 300 Australians diagnosed with diabetes every day, and many more at risk, we urgently need to scale up our prevention effort.鈥�

My health for life is delivered through a collaborative partnership, led by 芒果直播. The program is delivered through flexible, supportive formats, including group sessions, one-on-one coaching, online modules, and culturally tailored services, at no cost to participants. Health and Wellbeing Queensland was established in 2019 as a statutory body focused on improving population health and reducing inequities across the state.

芒果直播 Group Executive of Preventative Health, Rowan Clifford, said the funding extension was an endorsement of the program鈥檚 success and the ongoing need for targeted, community-based prevention.

鈥淢y health for life is all about helping Queenslanders take small, achievable steps toward better health. Whether it鈥檚 walking more, eating better, drinking less, or quitting smoking, our qualified health coaches are there every step of the way,鈥� Mr Clifford said.

鈥淭his program is reaching people where they live, from cities to regions and in culturally and linguistically diverse communities. We鈥檙e proud of the difference we鈥檝e made, and we鈥檙e excited to keep building healthier futures together.鈥�

---

Take the First Step Today

Visit and complete a free 5-minute health check to understand your risk of developing a chronic disease like type 2 diabetes. You don鈥檛 need to change everything at once. Choose one small change and let My Health for Life support you every step of the way.

About 芒果直播

芒果直播 is the national organisation supporting all people living with or at risk of diabetes. We put people first. We work in collaboration with member organisations, consumers, health professionals, state-based diabetes organisations, researchers and the community.

For more information visit: www.diabetesaustralia.com.au or email media@diabetesaustralia.com.au