Looking for permanent lifestyle changes

[SallyM]

I was diagnosed 6 months ago with Type 2, but am only just into the diabetes zone. I am female, 5’4” and aged 71. I have dieted and exercised my way back into the pre-diabetes zone, according to my 3-monthly blood test results. I need advice on how to progress from here. I am exercising by walking for about 2 hours a day and eating about 60gms carbohydrate, and about 1400 cals a day.

Also does the 3-monthly blood test I get use the same scale for blood sugar levels as the blood sugar testing device I have? I am told that the latter requires me to try and keep the level between 5 and 7. While the 3-monthly test says that at 6.5, I am just into the diabetes range and that to get back into the normal range, I need to score 5 or below. So I’m a bit puzzled.

 

[helli]

Welcome to the forum @SallyM
Are you looking to reduce your 3-monthly blood test results further?
If so, many people on the forum with type 2, find reducing their carb intake greatly helps. This is not just sugar but also things like potatoes and bread and pasta and rice and ... Some find they can reduce portion sizes of these things and others find they can make substitutes such as cauliflower "rice" and swede "chips".

As for the 3-month blood test, this is measuring something different to the finger pricks and is in different units. The 3-month test is called a HBA1c and measures the amount of glucose "stuck" to your haemoglobin. Our body tends to replace haemoglobin every 3 months so this gives you a good idea of how well your body has been coping with glucose in that time.
The finger prick gives you a result of how much glucose is in your blood now. This measures your "blood glucose".

Most surgeries have changed the units they use for the 3-monthly HbA1c tests as the units you are using gives numbers that are close to the finger prick numbers. Reading around the forum, you may see numbers like 42 to 47 for pre-diabetic and over 48 for diabetic. In "new units, 48 is equivalent to the 6.5 you have been given in "old units".
There is an associated "average" blood glucose reading but as your blood glucose is constantly changing, it is hard to work out your average. Even Continuous Glucose Meters (like Libre) can only provide an estimated HBA1c.

 

[SallyM]

Thank you for this - very illuminating! A lot has become clearer to me this morning, concerning testing. must go for my walk now!

 

[Docb]

Hi @SallyM and welcome to the forum.

As @helli says, translating your meter readings to an HbA1c is a very dodgy process. They are measuring different things and although each says something about your blood glucose control, you cannot convert one to the other.

My own suggestion is that if you can keep your meter readings in single figures with a waking reading of 5 or 6 and an overall of average around 8, then you are likely to have an HbA1c below the diagnosis limit.

Another thought I would offer is that once you get into more mature years you might just take things as they are and be comfortable with a Hba1c around the diagnosis limit.

I am 78, not overweight and reasonably active. I do not have the short term problems associated with high blood glucose levels and do not see any need to worry much about the potential for long term complications. Trying to get my Hba1c down would need a lot of work, a lot of changes and I just do not need the faff of it. My aim is to keep doing what I am doing to make sure it does not go up rather than worrying about getting it down.

 

[Ieva DUK]

Hi @SallyM, welcome to the forum!

It sounds like you’ve already made fantastic progress with your diet and exercise - getting back into the pre-diabetes range is a huge achievement! Two hours of walking a day and keeping to around 60g of carbs is no small effort, and it’s great that you’re seeing positive results from it.

If your goal is to lower your HbA1c further, you might find it helpful to experiment a little with your carb intake - some people find that reducing it even slightly more can make a big difference, while others focus on the timing of their meals or incorporating resistance training alongside walking. It’s all about finding what works for you and what’s sustainable in the long run.

One thing to keep in mind is that your health and well-being are about more than just numbers. As @Docb wisely pointed out, sometimes it’s about maintaining stability rather than pushing for perfection - especially if tighter control starts to feel like more stress than it’s worth. You’re already doing so much for your health, and it’s completely valid to find a balance that works for you.

Wishing you all the best on your journey - please keep us updated!

 

[HayleyR]

Hi @SallyM and a very warm welcome from me too 🙂. You are doing so well with your diet and exercise and I would agree with others that it's all about finding what is sustainable for you.

 

[everydayupsanddowns]

Welcome to the forum @SallyM

Sounds like you are off to a flying start with your diabetes management. Well done!

 

[JITR]

I was diagnosed 6 months ago with Type 2, but am only just into the diabetes zone. I am female, 5’4” and aged 71. I have dieted and exercised my way back into the pre-diabetes zone, according to my 3-monthly blood test results. I need advice on how to progress from here.

@SallyM


Image from Nicola Guess 'What is prediabetes?'

Well, as DocB suggests, you are approaching your mature years so could settle for a lower/mid point in the prediabetes zone of the chart. On the other hand you might decide to carry on with your diet and exercise programme to see if you can get back into the normal zone; HbA1c less than 39.

Me? I followed Professor Roy Taylor's advice on achieving T2D remission and shed 15kg on a real food version of the Newcastle Diet ; HbA1c: 39. I also accepted his challenge, 'no physiological reason not to get back into the jeans I once wore' and lost another 7kg to do so; HbA1c: 32.

It was one of my best ever decisions. A no brainer as my diagnosis, 'Start taking Metformin, you will have to put up with diabetes for the rest of your life!', came 6 weeks after my 80th birthday.

Good luck whatever you do.