30 Years with diabetes, what does that mean for my brain?

It’s hard to believe I’ve been living with diabetes for over 30 years now. And by the grace of God, I’ve had minimal complications. I don’t take that for granted, not for a second. But like anyone who’s lived with this condition long-term, I do sometimes wonder…

What’s going on inside? More specifically, with my brain.

Over the years I’ve had my share of hypos and highs blood glucose levels, but thankfully, not too frequent now but I’d be lying if I said I never think about what effect this might have down the road. Diabetes and dementia isn’t a topic people talk about often, but maybe we should.

So what do we Know about diabetes and the brain?

There’s more and more research showing a connection between long-term diabetes and an increased risk of dementia, both Alzheimer’s and vascular types. That goes for both type 1 and type 2.

Things like high blood glucose levels, insulin resistance, and even severe hypos can all potentially affect the brain over time. They can lead to inflammation, damage the tiny blood vessels that feed the brain, and mess with the brain’s ability to use insulin, something that’s actually important for memory and learning. Although, some studies have even shown that people with type 2 diabetes may have up to double the risk of developing Alzheimer’s.

STAY POSITIVE

I try not to dwell on fear. What I do focus on is how I can keep my brain as healthy and sharp as possible, as I would even without diabetes or age creeping in. There are things within my control, and I do my best to stay on top of them:

I read and write a lot (this blog helps and I like to journal and write poetry from time to time!). I enjoy drawing and painting. I move my body daily, even if it’s just a walk or stretching, and actively maintaining my mobility.

I try to eat in a brain-friendly way, lots of whole foods, healthy fats, less sugar. I prioritise sleep and rest, which I’ve come to see as sacred. I find ways to eliminate any stress in the day, I enjoy life when I can. And most importantly, I try to keep my glucose levels stable, using a CGM ( which has become my life line) and checking in with myself regularly. Not obsessively, just responsibly.

I’ve found in the past over obsessing can lead to the opposite effect on my glucose levels. I’ve learnt that emotions play a great part in my management and they in turn are capable of causing my glucose levels to fluctuate up or down. So, my emotional state is key too in all of this.

The Snow Fungus Curiosity

Lately, I’ve been experimenting with something new, snow fungus (also known as Tremella fuciformis). It’s a medicinal mushroom which has been used in traditional Chinese medicine for centuries. Honestly, I started eating it because it’s said to help with skin hydration and ageing… but I was surprised to learn it might also support brain health, it contains several antioxidants and just soo many other benefits. It doesn’t really have a taste. I can only describe its texture as being similar to cabbage just a little silkier.

I found that some actual studies back this up:

One clinical trial found that people who took snow fungus extract daily for 8 weeks saw improvements in short-term memory and mental focus. Other lab research shows it may protect brain cells from damage and even promote the growth of new neural connections. Animal studies have shown improvements in learning and memory, possibly because it reduces inflammation and boosts brain signaling.

I know it’s not a miracle food, but adding it to my routine feels like one more little thing I can do to take care of my future self.

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To anyone else out there living with diabetes and quietly wondering about their brain health, you’re not alone. It’s a valid concern, and it’s OK to talk about it. But the important thing is this: you’re not powerless.

Yes, diabetes adds a layer of risk, but it doesn’t mean we’re destined to lose ourselves to it. The brain, like the body, responds to how we treat it. We have more tools, knowledge, and hope than ever before.

So here I am, 30 years in. Still learning. Still adapting. Still believing that with small daily choices and a bit of grace, we can grow older with clarity, purpose, and peace of mind.

A few points to take home

– Mental stimulation: Read regularly, write, do puzzles, engage in conversations that challenge you.

– Physical activity: Take a brisk walk to increase blood flow to the brain and boost cognitive function.

– Good sleep hygiene: Sleep helps consolidate memories and allows the brain to detox itself, literally.

– Diet matters: Have balanced healthy meals, low in refined sugar, and rich in antioxidants and omega-3s. It’s good for the brain and the blood glucose levels.

– Consistent glucose control: While perfection is impossible, keeping blood glucose levels as stable as possible helps reduce risk of long-term brain damage. Work as hard as you can to stay within target range, and if you have access to a CGM make use of it understand what you blood glucose levels are doing.