Advice please

[Lorrie68]

I was told last week by a gp nurse I was high risk. I was told it was 48% (not sure what) of becoming diabetic I assume type 2 and my bloods have come back at I’m 44% I was meant to have a Dr telephone consultation yesterday the Dr failed to call me. I have joined Diabetic Clinic for a group session and have not heard back. I habe no idea what I’m suppose to be doing I have no guidance. I’ve cut out all chocolate. Sweets and full sugar fizzy drinks. How am I meant to deal with this on my own ? Thanks for listening x

 

[Lucyr]

44 sounds like your hba1c (3 month average)

41 and under is normal, 42-47 is prediabetic, 48 and above is diabetic. Some people will have readings of 100-120 when first diagnosed.

So with 44 you’re in the middle of prediabetes. Some changes to diet and exercise should help to bring the reading down.

 

[SB2015]

Morning @Lorrie68 .Very pleased that you have found the forum. There is loads of experience to tap into on here, so just ask any questions that arise.

Sorry to hear about your diagnosis, but as @Lucyr has said your diabetes has been picked up in the early stages. Diabetes is a serious condition, but it’s also one that can usually be managed well with a few changes and adaptations - and it shouldn’t stop you doing things you enjoy. Try not to be disheartened, many people on the forum later reflect that their diagnosis became a catalyst which prompted them to make positive changes towards a healthier and more active life.

You mention that you have cut out sugary things, which can help as these will be converted to glucose once inside you. This also happens to any carbohydrates that we eat. This includes bread, pasta, rice, breakfast cereals (sugar in disguise). That doesn't mean that you can’t eat these things. It may mean just reduce the portion sizes, or swap to lower carb options.

If we have diabetes we don’t have enough insulin to match the glucose that we have from the carbs we eat. We each need to find that balance, and this will be different for each of us. Hangers in diet can make all the difference for people with T2 (For T1 and T3c we have no choice but to inject as we no longer make any insulin).

A good starting point could be to find out how many carbs you are eating at each meal. You could start a food diary, and it will help you to get to know about sources of carbs.

There is a lot of info in the learning Zone (an orange tab above or in the menu on here), but do come back with questions that arise.

 

[Callista]

Hi, I'm similar to you (borderline into T2), and this site is a godsend! So much experience, advice and helpful explanations to make sense of things.

Like you, I'm 'fighting back' firstly with diet, to shift away from carbs (both simple sugars and complex starch) to protein and fibre. Although fat is 'safe' for diabetics (and can help, when eaten with carbs, to slow down blood glucose rises as I have learnt here), I'm trying to lose weight first of all (needed!), so am trying to keep fairly low-fat as well (ie, low-for-me calories overall).

The second way of fighting back is to up our exercise regime. This is because, as I understand it (?), T2s do have insulin, but it's become less effective (insulin levels can rise, as our bodies try to up the game!) at 'soaking up' our blood sugars. Exercise is, again so I understand, a key way to get our insulin working again, and drive down the resistance to it that our bodies have developed with T2.

This may not suit you - we are all different in how we cope! - but I found that buying a cheapish blood glucose monitor really, really helpful. The good folk here can give recommndations - I simply bought the first one that popped up when I googled. It was about £16 with a first batch of strips and needles, and then I have to buy the strips and needles 'extra' as I use them up (about £22 for 100 of each).

It can be a little fiddly at first (and you have to not mind pricking your finger and seeing a drop of blood!) but it really starts to give one a handle on what impact food of different types, and exercise of different types (eg, cardio/weights) has on our blood glucose levels.

Anyway, all the best, and, as I say, you've come to a good place for guidance and support.

 

[Lorrie68]

44 sounds like your hba1c (3 month average)

41 and under is normal, 42-47 is prediabetic, 48 and above is diabetic. Some people will have readings of 100-120 when first diagnosed.

So with 44 you’re in the middle of prediabetes. Some changes to diet and exercise should help to bring the reading down.

Thank you for you quick response. I play tennis once a week for the last 2 years so I do more exercise? How much surgery stuff do I cut out? Is there an average about of intake I should have a day? You see my confusion. Thank you x

Morning @Lorrie68 .Very pleased that you have found the forum. There is loads of experience to tap into on here, so just ask any questions that arise.

Sorry to hear about your diagnosis, but as @Lucyr has said your diabetes has been picked up in the early stages. Diabetes is a serious condition, but it’s also one that can usually be managed well with a few changes and adaptations - and it shouldn’t stop you doing things you enjoy. Try not to be disheartened, many people on the forum later reflect that their diagnosis became a catalyst which prompted them to make positive changes towards a healthier and more active life.

You mention that you have cut out sugary things, which can help as these will be converted to glucose once inside you. This also happens to any carbohydrates that we eat. This includes bread, pasta, rice, breakfast cereals (sugar in disguise). That doesn't mean that you can’t eat these things. It may mean just reduce the portion sizes, or swap to lower carb options.

If we have diabetes we don’t have enough insulin to match the glucose that we have from the carbs we eat. We each need to find that balance, and this will be different for each of us. Hangers in diet can make all the difference for people with T2 (For T1 and T3c we have no choice but to inject as we no longer make any insulin).

A good starting point could be to find out how many carbs you are eating at each meal. You could start a food diary, and it will help you to get to know about sources of carbs.

There is a lot of info in the learning Zone (an orange tab above or in the menu on here), but do come back with questions that arise.

thank you so much that really helps. So glad I found this site x

Hi, I'm similar to you (borderline into T2), and this site is a godsend! So much experience, advice and helpful explanations to make sense of things.

Like you, I'm 'fighting back' firstly with diet, to shift away from carbs (both simple sugars and complex starch) to protein and fibre. Although fat is 'safe' for diabetics (and can help, when eaten with carbs, to slow down blood glucose rises as I have learnt here), I'm trying to lose weight first of all (needed!), so am trying to keep fairly low-fat as well (ie, low-for-me calories overall).

The second way of fighting back is to up our exercise regime. This is because, as I understand it (?), T2s do have insulin, but it's become less effective (insulin levels can rise, as our bodies try to up the game!) at 'soaking up' our blood sugars. Exercise is, again so I understand, a key way to get our insulin working again, and drive down the resistance to it that our bodies have developed with T2.

This may not suit you - we are all different in how we cope! - but I found that buying a cheapish blood glucose monitor really, really helpful. The good folk here can give recommndations - I simply bought the first one that popped up when I googled. It was about £16 with a first batch of strips and needles, and then I have to buy the strips and needles 'extra' as I use them up (about £22 for 100 of each).

It can be a little fiddly at first (and you have to not mind pricking your finger and seeing a drop of blood!) but it really starts to give one a handle on what impact food of different types, and exercise of different types (eg, cardio/weights) has on our blood glucose levels.

Anyway, all the best, and, as I say, you've come to a good place for guidance and support.

thank you that’s so helpful. I was thinking of getting one of those. Thank you so much all these comments are so helpful xx

 

[Callista]

It's all 'terra nova' to begin with, but gradually we get a mental map and can plot our pathway across it.

Well done on playing tennis. But more exercise never hurts!!! (Well, unless we go mad and injure ourselves!)

 

[Cherrelle DUK]

Hi Lorrie68, welcome to the forum.

Just popping in to say hi, most people are overwhelmed when first diagnosed so you/re in the right place to get some support.

You've got some great advice above and it sounds as though you lead a pretty active life already so one thing I'd look out for are hidden carbs.

It's not just bread, pasta and the likes but things like protein shakes, energy drink, soft drinks and lots of things that are marketed as good for us but can be problematic to diabetics.

I echo the food diary suggestion, keep a log for a week or two of what you eat and then have a look for any areas of improvement. There are not set changes to make so it's really about knowing what you're eating and how those meals impact your blood sugar levels.

We've got some info on our main site re HbA1c numbers that may be useful and feel free to ask as many questions as come to mind. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/hba1c

 

[Felinia]

Hello and welcome. I had a quick look through the replies and there's some excellent advice.
To get a handle on your carb intake, I suggest you get an app like NutraCheck or MyFitnessPal. Ideally you should be aiming for less that 130gm carbs a day in total. That means you will need to be totally honest and measure your portions - no guesstimating. After a time you will get to know portion sizes. I no longer measure above ground salads and vegetables, but do measure the carb sources - bread, potato, etc as detailed above. The picture is today's dinner, pork chop (fat trimmed), apple sauce, cauliflower sweetcorn cheese and onion pie and steamed veggies. The meal was 407 cals and 35.6gm carbs (from the corn and cheese). You can also look at the Food/carb queries and recipes on this forum to get some ideas.
All exercise is good, it could just be doing a short walk during a lunch break, or a couple of sessions in the pool. I do 2/3 one hour sessions of aquafit each week, and my pool does do evening sessions for workers.
We are all happy to help - we have all had to start somewhere and no question is silly - I probably asked it myself!

 

[Eponine]

Hi, I was the same as you, my score was 45, pre diabetic. The first thing I did was get a small trampoline for indoor use and I go on every morning. I signed up for the carbs and cals app and have found it very useful, can't believe what I was eating before. I have lost 1st 7lb so far and not been hungry yet. This is a great place to learn all about your future, I am sticking to 130 carbs and 1500 cals a day.

 

[Lucyr]

I play tennis once a week for the last 2 years so I do more exercise?

Yes increase the exercise, the recommendation is to exercise every day with vigorous activity for a minimum of 2.5 hours a week. Can you play tennis more, or go for some brisk walks?

Physical activity guidelines for adults aged 19 to 64

General health and fitness guidelines for adults aged 19 to 64, including tips on how to achieve 150 minutes of moderate intensity activity a week.

www.nhs.uk