Hello im new.

[MAC2020]

Hello Christy. Thankyou.

On Monday I went to the doctors about something else and was told that my hba1c was 44 and to watch my sugar and have another test in 3 months.

As I said I was there about something else so my head was kind of full and I didnt think too much about it. I even had to ring back after to get the numbers from the test as I honestly didnt pay it any mind until after.

So I looked it all up tried to understand ect ect. I drink a lot of fizzy drink , full sugar obviously. Dont really drink a lot else bar water. But as much as I love it I have to quit it. Wont be easy but, OK.

I have a lot of other crappy life stuff going on, wont bore you with too many details, but son has special educational needs, I'm in the middle of trying to get school to do what they should, other health problems , single mum, among other stuff.

I feel totally overwhelmed and very stretched with all I have to do already let alone adding an entire change of diet, which is suggested on a lot of the information I've found, in there as well. So I'm panicking.

Have I got it all out of proportion? Will cutting out the fizzy full sugar drinks be enough for now , and what's the next step to take? Can I do it step by step like that or do I really need to jump in with both feet? I do need to loose weight, but have tried to and failed many times.

Thankyou in advance.

Good morning @Ermintrude, welcome.

And breathe. Take a few moments to do some deep breathing, moments just for yourself.

You've got a lot on your plate (no pun intended) and somehow somewhere along the way, you and time for you has gotten lost amongst all the busyness. To me that shows a wonderful loving mother who wants the best for her beautiful child, and like most brilliant mothers, you put yourself and your needs last. As @NotWorriedAtAll suggests.

Well, I'm here to tell you it's okay to look after yourself first. No. It's imperative that you look after yourself first. Because if you become unwell, who will look after your beautiful boy? So you've got permission to put you first.

Here's more good news. You're just in the pre-diabetic range, as @rebrascora said, classed as a HbA1c from 42 to 47 mmol/mol. You may not think so but this is actually great. A blessing. Very early warning signs, so your body has thankfully given you a heads up. And there's plenty of time to make changes. I read a few posters on here say they were pre-diabetic for years before they became type 2 diabetic (48 mmol/mol and over means you've become diabetic). But it is not inevitable to become type 2 as long as you have an action plan to reduce your sugar and carbs intake to a level that a) works for you not against you and b) is sustainable in the long run, and you make those changes now.

That may sound daunting, going on a new diet, and we know that diets don't work right? Well yes and no. If we understand a diet to be a programme of foods and liquids we eat and drink for a certain time to reach a certain weight, which when achieved we go back to eating as we did before, then yes diets don't work. But if we understand diet in its true meaning, the Greek word "Diaita" means "way of life" then this new way of living eating drinking exercising,de-stressing and treating ourselves well, simply becomes a "way of life."

Here's even more good news. Once you get your blood sugar under control, you will start to see improvements in your other markers, weight, BMI, blood pressure, Qrisk and cholesterol all start to plummet and you will feel so much better, some even say they feel thirty years younger!

Here's even better news. At your stage, GPs don't usually prescribe meds. They encourage you to change your lifestyle (reduce sugar and carbs, increase exercise/ brisk walking/ consistent regular exercise) and even may suggest a diabetes prevention course. Imo if you can control DB by lifestyle choices without meds you're on the right path.

Here's the best news imho, you are where I was in 2018. I felt tired (my body speaking to me), had a blood test and was told I was at high risk of diabetes with HbA1c of 44. I was offered a DB prevention course which I went on, my next test was 43, which came down to 42 on the next test. My last test was at the 43 mark and I have been told to come back in a year. So far my number is stable but I want to get that number down into the 30s, aka normal range. I also want to lose about 3 stone which I believe will help immensely.

We can maybe support each other on this journey to wellness, if you like?

 

[adrian1der]

Hi @Ermintrude and welcome. Lots of good advice so far from members. With some minor changes to your life style you should see things come back under control. Try reducing your portions of carb rich foods and if you couple that with a bit more exercise you should see improvements in everything including your weight. That in turn will reduce your BG levels. Any questions please ask away

 

[Christy]

Good morning @Ermintrude, welcome.

And breathe. Take a few moments to do some deep breathing, moments just for yourself.

You've got a lot on your plate (no pun intended) and somehow somewhere along the way, you and time for you has gotten lost amongst all the busyness. To me that shows a wonderful loving mother who wants the best for her beautiful child, and like most brilliant mothers, you put yourself and your needs last. As @NotWorriedAtAll suggests.

Well, I'm here to tell you it's okay to look after yourself first. No. It's imperative that you look after yourself first. Because if you become unwell, who will look after your beautiful boy? So you've got permission to put you first.

Here's more good news. You're just in the pre-diabetic range, as @rebrascora said, classed as a HbA1c from 42 to 47 mmol/mol. You may not think so but this is actually great. A blessing. Very early warning signs, so your body has thankfully given you a heads up. And there's plenty of time to make changes. I read a few posters on here say they were pre-diabetic for years before they became type 2 diabetic (48 mmol/mol and over means you've become diabetic). But it is not inevitable to become type 2 as long as you have an action plan to reduce your sugar and carbs intake to a level that a) works for you not against you and b) is sustainable in the long run, and you make those changes now.

That may sound daunting, going on a new diet, and we know that diets don't work right? Well yes and no. If we understand a diet to be a programme of foods and liquids we eat and drink for a certain time to reach a certain weight, which when achieved we go back to eating as we did before, then yes diets don't work. But if we understand diet in its true meaning, the Greek word "Diaita" means "way of life" then this new way of living eating drinking exercising,de-stressing and treating ourselves well, simply becomes a "way of life."

Here's even more good news. Once you get your blood sugar under control, you will start to see improvements in your other markers, weight, BMI, blood pressure, Qrisk and cholesterol all start to plummet and you will feel so much better, some even say they feel thirty years younger!

Here's even better news. At your stage, GPs don't usually prescribe meds. They encourage you to change your lifestyle (reduce sugar and carbs, increase exercise/ brisk walking/ consistent regular exercise) and even may suggest a diabetes prevention course. Imo if you can control DB by lifestyle choices without meds you're on the right path.

Here's the best news imho, you are where I was in 2018. I felt tired (my body speaking to me), had a blood test and was told I was at high risk of diabetes with HbA1c of 44. I was offered a DB prevention course which I went on, my next test was 43, which came down to 42 on the next test. My last test was at the 43 mark and I have been told to come back in a year. So far my number is stable but I want to get that number down into the 30s, aka normal range. I also want to lose about 3 stone which I believe will help immensely.

We can maybe support each other on this journey to wellness, if you like?

What a lovely welcoming post @MAC2020 . Full of sensible advice.

 

[Leadinglights]

As MAC2020 says many people are prediabetic for many years and the circumstances conspire to push one over into the diabetic zone. In my case when I retired I was doing far less exercise as I had an active job, being at home more, the odd biscuit or piece of cake with the afternoon cuppa and then the stress of this COVID 19 as I was terrified for my family who work on the frontline in the NHS and for ourselves getting it, so couldn't sleep and would lie awake with it all going round in my head. However the HbA1C result of 50mmol/mol shocked me into action and following low carb diet and making sure we walk everyday, I have managed to get back on the right road.
You are in a good starting place to get on track with some gradual changes and I'm sure you will notice a difference by following some of the suggestion here.

 

[Catherine Lindsay]

As far as I know for T2 morning bloods ideally should be between 4 and 7. Bedtime bloods should be lower then 8.5
Mine are still all over then show as I'm still getting to grips with my new lifestyle. X

 

[everydayupsanddowns]

What would a blood glucose machine tell me? I'm not sure I understand quite how that might work for me, as in how I would act on any Information it provided? This might sound very basic but do you test to see if your blood sugar us low enough to allow you to eat?

Welcome to the forum @Ermintrude

It may be that some modest tweaks to your menu, and cutting out those obvious things like sugary drinks and snacks will be enough to reduce your BG levels away from the diabetes-diagnosis line, so those are certainly good first steps.

To answer your question about BG monitors, it is really a personal choice as to whether you think it will be helpful for you, but one of the tricky things about diabetes and prediabetes is that people’s reaction to foods can be very different, so if you are wondering ‘can I eat...’ about anything, or ‘which is better...’ between 2 or 3 sources of carbs it can be next to impossible to know for certain as it will depend on your metabolism and gut biome. As an example, some members here find porridge a good and sustaining start to the day, with a slow and gentle release of energy though the morning, but for others (including me) our bodies didn’t bet that memo, and it’s more like eating a bowl of jam 😱

A BG monitor allows you to check before eating and again 2hrs later to see the BG rise that the meal or snack caused. Initially the numbers themselves are less important that the differences between them, and by choosing the options that only bump up your BG by 2-3mmol/L your overall BG levels will begin to gradually come down over time.

This also allows you to discover happy little peculiarities, where your body might cope very well with some food or other that has a tricksy reputation for others. It can also help you when temptation calls for this or that, because seeing scary numbers after whatever it was kinda takes the shine off, and makes that thing less appealing, while your tastebuds have a chance to adjust.

Good luck with your early changes, and hopefully your next HbA1c will reflect the efforts you are making. 🙂

 

[Ermintrude]

Good morning @Ermintrude, welcome.

And breathe. Take a few moments to do some deep breathing, moments just for yourself.

You've got a lot on your plate (no pun intended) and somehow somewhere along the way, you and time for you has gotten lost amongst all the busyness. To me that shows a wonderful loving mother who wants the best for her beautiful child, and like most brilliant mothers, you put yourself and your needs last. As @NotWorriedAtAll suggests.

Well, I'm here to tell you it's okay to look after yourself first. No. It's imperative that you look after yourself first. Because if you become unwell, who will look after your beautiful boy? So you've got permission to put you first.

Here's more good news. You're just in the pre-diabetic range, as @rebrascora said, classed as a HbA1c from 42 to 47 mmol/mol. You may not think so but this is actually great. A blessing. Very early warning signs, so your body has thankfully given you a heads up. And there's plenty of time to make changes. I read a few posters on here say they were pre-diabetic for years before they became type 2 diabetic (48 mmol/mol and over means you've become diabetic). But it is not inevitable to become type 2 as long as you have an action plan to reduce your sugar and carbs intake to a level that a) works for you not against you and b) is sustainable in the long run, and you make those changes now.

That may sound daunting, going on a new diet, and we know that diets don't work right? Well yes and no. If we understand a diet to be a programme of foods and liquids we eat and drink for a certain time to reach a certain weight, which when achieved we go back to eating as we did before, then yes diets don't work. But if we understand diet in its true meaning, the Greek word "Diaita" means "way of life" then this new way of living eating drinking exercising,de-stressing and treating ourselves well, simply becomes a "way of life."

Here's even more good news. Once you get your blood sugar under control, you will start to see improvements in your other markers, weight, BMI, blood pressure, Qrisk and cholesterol all start to plummet and you will feel so much better, some even say they feel thirty years younger!

Here's even better news. At your stage, GPs don't usually prescribe meds. They encourage you to change your lifestyle (reduce sugar and carbs, increase exercise/ brisk walking/ consistent regular exercise) and even may suggest a diabetes prevention course. Imo if you can control DB by lifestyle choices without meds you're on the right path.

Here's the best news imho, you are where I was in 2018. I felt tired (my body speaking to me), had a blood test and was told I was at high risk of diabetes with HbA1c of 44. I was offered a DB prevention course which I went on, my next test was 43, which came down to 42 on the next test. My last test was at the 43 mark and I have been told to come back in a year. So far my number is stable but I want to get that number down into the 30s, aka normal range. I also want to lose about 3 stone which I believe will help immensely.

We can maybe support each other on this journey to wellness, if you like?

Thankyou so much. I would really love to do that. Such a lovely offer.

It's been a crazy weekend so far, but I have switched to diet fizzy, and walked from my door yesterday, as fast as I could for 15 mins, then obviously the 15 mins back. I felt like a real twit, so self conscious. I dont even have any proper trainers! And wore jeggings, not ideal but I'm not about to be buying those tight workout clothes, even if they might be more practical! So today I'm going to brush the yard really vigorously instead, it needs it and I can turn it in to my 30 mins of getting breathless. I'll go for my "march" early mornings instead when no one can see me, and get it over with for the day.

It's not really a walk because I'm honestly pushing myself to go fast and get breathless. Which apart from " watch the sugar' was all the dr really said, to get breathless and sweaty enough to need a shower for 30 mins 5 x a week. The appointment was about something else really though, so she didnt have time to say much more about that.

I've tried to watch the food, but my main focus is on quitting the full sugar drinks. Which isnt as easy as I thought it might be. I'm missing it a lot. But that'll pass right?

You sound like you are doing an amazing job!

How has your weekend been so far?

 

[Ermintrude]

Thank to everyone who has replied. What a welcome! As you can see from my reply above I've started to make changes.

Any hints on what to wear for exercise that's fat girl friendly or trainers would be appreciated. I honestly dont know what I'm doing. A busy active life is not new to me , I don't drive so walk everywhere, but deliberate exercise is something I've not done for a very long time.

Thank you all so much x

 

[rebrascora]

I just wear jeans and trainers for my walking and sometimes my running too. I do have some bright trendy lycra but the bottoms won't stay up and no belt loops on them. Hitching them up every 100yards is very unseemly! Jeggings sound like a great choice if you are comfortable in them. I am not proud (or rich) so I got some second hand Karrimor running shoes off ebay for £15 and I loved them so much I found a second identical pair. I then treated myself to a pair of new ones but I actually prefer the second hand ones where someone else has taken the edge off them. Unless I am in wellies or on horseback or in the house in Crocs, I never have them off my feet.
Sweeping the yard is excellent exercise for reducing BG levels. I used to hypo regularly sweeping my stables in the morning. (I inject insulin, so don't worry this will happen to you)

Anyway, it sounds like you are doing all the right things and I will be very surprised if you don't see a big improvement in your next blood test. And yes, the cravings do ease, so stick at it and be strong for now till you break the habit.

 

[Leadinglights]

I have always preferred diet Coke never Pepsi yuch, but used to have a small glass of pineapple juice at breakfast but have swapped that for flavoured sparkling water.
I sometimes think knowing what a portion of something is as one person's portion is enough for 3 meals for others, so the advice to reduce portion size is very vague. But I suppose just having less than you were is a big step forward. I think restaurants have a lot to answer for as portions are usually huge unless you pay an arm and a leg and then you need a microscope to see what's on the plate.

 

[MAC2020]

Thankyou so much. I would really love to do that. Such a lovely offer.

It's been a crazy weekend so far, but I have switched to diet fizzy, and walked from my door yesterday, as fast as I could for 15 mins, then obviously the 15 mins back. I felt like a real twit, so self conscious. I dont even have any proper trainers! And wore jeggings, not ideal but I'm not about to be buying those tight workout clothes, even if they might be more practical! So today I'm going to brush the yard really vigorously instead, it needs it and I can turn it in to my 30 mins of getting breathless. I'll go for my "march" early mornings instead when no one can see me, and get it over with for the day.

It's not really a walk because I'm honestly pushing myself to go fast and get breathless. Which apart from " watch the sugar' was all the dr really said, to get breathless and sweaty enough to need a shower for 30 mins 5 x a week. The appointment was about something else really though, so she didnt have time to say much more about that.

I've tried to watch the food, but my main focus is on quitting the full sugar drinks. Which isnt as easy as I thought it might be. I'm missing it a lot. But that'll pass right?

You sound like you are doing an amazing job!

How has your weekend been so far?

Good morning @Ermintrude

My weekend has been relaxing so far and I've recently got back in from my early morning miss-the-neighbours brisk breathless sweaty walk in jeggings and Wellington boots! I could have walked in my old trainers but I wanted to tackle a muddy hill in my local park so Wellies it was. I prefer to walk real early before most people are awake and now that sunrise is around 6:30am that means if I can get up and out by 6am I'm winning!

Brushing the yard vigorously is a fab idea. So is vacuuming for me and house work generally. We have a big old Henry that I have to lug upstairs and before I've reached the turn in the stairs I'm sweating profusely.

Great job switching from "full fat" fizzy drinks to low fat fizzy drinks. It's a positive first step. Change can be difficult but give your taste buds a chance to catch up and soon your palate and appetite will change and you may find if you go back to sugary fizzy drinks, they will be too sweet for you. The body is a marvelous machine!

Also check out the "Recipes" and "What I ate yesterday" threads for lo-carb meal inspiration. Otherwise eat what you normally do just less of it on a smaller plate.

If you feel hungry drink loads of water as you already do, or eat normally but with fewer potatoes, rice, breads or pastas and more green veg and see how you get on.

Re " I honestly dont know what I'm doing" You're doing a lot better than you may think. Just keep at it!

 

[Ermintrude]

I have always preferred diet Coke never Pepsi yuch, but used to have a small glass of pineapple juice at breakfast but have swapped that for flavoured sparkling water.
I sometimes think knowing what a portion of something is as one person's portion is enough for 3 meals for others, so the advice to reduce portion size is very vague. But I suppose just having less than you were is a big step forward. I think restaurants have a lot to answer for as portions are usually huge unless you pay an arm and a leg and then you need a microscope to see what's on the plate.

I was looking at the cals and carb book on the shop here. I think that will be my next step. Once the full sugar fizzy doesnt feel so bad, I'm getting a lot of cravings. Lol! Like some kind of addict!! I'll try and understand the carb side of things a bit better. X

 

[Ermintrude]

I just wear jeans and trainers for my walking and sometimes my running too. I do have some bright trendy lycra but the bottoms won't stay up and no belt loops on them. Hitching them up every 100yards is very unseemly! Jeggings sound like a great choice if you are comfortable in them. I am not proud (or rich) so I got some second hand Karrimor running shoes off ebay for £15 and I loved them so much I found a second identical pair. I then treated myself to a pair of new ones but I actually prefer the second hand ones where someone else has taken the edge off them. Unless I am in wellies or on horseback or in the house in Crocs, I never have them off my feet.
Sweeping the yard is excellent exercise for reducing BG levels. I used to hypo regularly sweeping my stables in the morning. (I inject insulin, so don't worry this will happen to you)

Anyway, it sounds like you are doing all the right things and I will be very surprised if you don't see a big improvement in your next blood test. And yes, the cravings do ease, so stick at it and be strong for now till you break the habit.

Thankyou. Your horse yard sweeping made me giggle.... I'm sweeping up after the rabbit! Lol! Possibly a slightly smaller challenge! Xx

 

[Ermintrude]

Morning @MAC2020 thankyou. I have a henry too and hes soo heavy! I also have a hepa cordless because of the asthma so between them I hoover every day to keep on top of the dust. So perhaps that'll help too.

So wants roast for lunch today and I was wondering how to deal with that in a lower carb way, so I think I'll be using a small plate instead which is a great idea .

 

[Ermintrude]

Son not so!

 

[everydayupsanddowns]

Thank to everyone who has replied. What a welcome! As you can see from my reply above I've started to make changes

Terrific stuff @Ermintrude

 

[Ermintrude]

Hey everyone.

Got up early this morning for my 'march' left at 6 and it was soo much quieter.
Still no full sugar fizzy, lots of water. Weighed and i think I am down 6 lbs but need to double check that later.

Going to start recording all food today. I dont know much about working out carbs ect, but j thoughtvif I just record it I can have a go at figuring it out later

Hope e eryone has a lovely day x

 

[MAC2020]

Good morning,

Hope you enjoyed your Monday morning march. Yes at 6am it is beautifully quiet, just you and the birds. It's fresh, clean and clear before the build up of cars, people, kids and noise. Gives me time to think, thank, enjoy me-time before planning or focussing on others or the rest of the day. Usually I'm back before the household or the street is stirring, and with such an early start there seems to be so much more time in the day.

It's promising to be another sunny day tomorrow like it was on Saturday so I'm looking forward to walking in that glorious sunshine tomorrow morning.

Wow, if you've lost 6lbs already that's fantastic. Just goes to show what less sugar and a little exercise can do. But even if it's 1 or 2lbs your body is adjusting to this new way of living and will reward you when you keep it up. Small consistent changes make the world of difference.

Have a great day!

 

[Ermintrude]

Well the 6 lbs is really from when I weighed last month I think around 8th feb. So might not all be down to these changes. But going to start weighing weekly now. Still lighter is lighter and I'm happy to have list some! Xx

 

[rebrascora]

Well done! You are doing all the right things and sounds like it is paying off already. I am a night time person so I rather enjoy going out late at night for exercise for the same reason.... I have the world to myself.
In your food diary try to quantify the most carb rich foods, so rather than just say toast and marmalade, specify the number of slices and a teaspoon of marmalade. If it is porridge or cereal, then weigh the dry oats or cereal. If it is potatoes or Yorkshire puddings etc, document how many pieces... Rice... how many serving spoons etc. It is surprising/shocking when you look back once you get into the swing of things how many carbs you are consuming. I seemed to think it was perfectly OK (healthy even) to have 4 slices of wholemeal toast and a whole can of beans for lunch!! And I would be feeling peckish by mid afternoon! It horrifies me now as to how much unnecessary food I was eating back then and amazes me that I wasn't more overweight than a couple of stones. Can't tell you how good it feels to have lost it and be a normal BMI and have a proper waistline and (almost) flat stomach. Sleep better, breathing (asthma) is better, joints are better and mentally feel better. I hope you find similar benefits.