New to this, Type 2 Diabetes reversal.

[ATBplumb]

Hi, I’m new here. I have also just been told I am now on the pre-diabetes register at my surgery with a score of 46. I have been reading about type Pre Diabetes reversal and lifestyle change, I’m confident i can make this journey but this needs to start now, any advice would be very greatly appreciated. I would be very interested in hearing from anyone who has experienced this approach.

 

[Felinia]

Hello and welcome. Such a positive post. The most common approach by Type 2 pre diabetics is to adopt a lower carb eating pattern (not NO carbs), lose weight if necessary and introduce some or more exercise into their lifestyle. First thing I did when diagnosed was to get an app which monitors carbs and calories and this helps me. It educated me on carb values and portion control. You may only need a few tweaks to reduce your HbA1c below 42. Best wishes.

 

[harbottle]

Well I wasn't 'prediabetic' on diagnosis, but had a score of 83 so I was well into the danger zone.

I cut 'bulk' carbs (<50g of carbs a day from fruit and veg), calories, lost 3 stone in 3 months and it dropped to 36 and has been in the 30s since. I've just stopped medication so it'll be interesting to see what happens at the next blood test.

So with a score of 46 you maybe won't have to go extreme low carb levels that I did.

 

[everydayupsanddowns]

Welcome to the forum @ATBplumb

Good to hear you are looking to reduce your risk of developing T2D.

As an interesting niche diabetes point, despite its widespread use, the term ‘prediabetes’ isn’t actually an official diagnosis, or a recognised condition in the UK. It’s just a form of shorthand we have adopted (largely from the US) to identify people who are at risk of developing diabetes.

So while taking preventative action is a really important and prudent thing to do, you haven’t actually been diagnosed with anything yet!

Those at risk of developing T2 are generally people with an HbA1c between 42 and 47, with a result or two at or above 48mmol/mol usually being enough to secure a diagnosis with diabetes, so you are at the upper end of the ‘at risk’ zone. This suggests that your body is having a hard time metabolising carbohydrates, and that it might really help to reduce total carbohydrate intake, alongside attempting to lose any extra weight you may be carrying (especially around the abdomen)

Good luck, and let us know how you get on 🙂

 

[Leadinglights]

Welcome, you are at the upper end of prediabetes so do need to take it seriously as you obviously are by coming here.
Dietary changes are going to be the most important and increasing your exercise if you can, it doesn't have to be going to the gym as walking, gardening are all good.
I found following the principals in this link successful in reducing my HbA1C and is a way I found enjoyable and sustainable. It is suggested that a good starting point is to reduce carbs (not just sugar) to no more than 130g per day.
There are some meal plans and recipes to suit various tastes as well as some do's and don'ts. https://lowcarbfreshwell.com/

 

[trophywench]

Er, I seriously wonder whether @ATBplumb is or was, an All Terrain Biker? - since ATB is the shorthand for that pursuit - in which case maybe he's already getting plenty of exercise? Please tell us more! It might be enough at the moment to just cut down on some of the obvious higher carbohydrate things you eat so if you usually have 4 spuds with your dinner, cut that down to 3; if you always have thick sliced bread change to thin and/or a smaller sized loaf. If you always eat shedloads of root veg - eat more green leafy veg instead; if you eat more tropical fruit than eg berries eat more berries and less of the exotic ones. Less meat pies, have more just meat. Knock most cake on the head.

 

[Leadinglights]

Er, I seriously wonder whether @ATBplumb is or was, an All Terrain Biker? - since ATB is the shorthand for that pursuit - in which case maybe he's already getting plenty of exercise? Please tell us more! It might be enough at the moment to just cut down on some of the obvious things you eat

I'm no good at interpreting cryptic codes in names hence NO good at cryptic crosswords.

 

[JITR]

Welcome to the forum @ATBplumb

As an interesting niche diabetes point, despite its widespread use, the term ‘prediabetes’ isn’t actually an official diagnosis, or a recognised condition in the UK. It’s just a form of shorthand we have adopted (largely from the US) to identify people who are at risk of developing diabetes. So while taking preventative action is a really important and prudent thing to do, you haven’t actually been diagnosed with anything yet!

Those at risk of developing T2 are generally people with an HbA1c between 42 and 47, with a result or two at or above 48mmol/mol usually being enough to secure a diagnosis with diabetes, so you are at the upper end of the ‘at risk’ zone. This suggests that your body is having a hard time metabolising carbohydrates, and that it might really help to reduce total carbohydrate intake, alongside attempting to lose any extra weight you may be carrying (especially around the abdomen)

Hi,

A key point in the above is lose any extra weight you may be carrying (especially around the abdomen). I'll say why later.

Meanwhile following on from Freshwell, you may find the bit about weight loss in this article isinteresting: What should we eat? https://www.zoeharcombe.com/2021/08/what-should-we-eat/

 

[Burylancs]

Welcome to the forum @ATBplumb

Good to hear you are looking to reduce your risk of developing T2D.

As an interesting niche diabetes point, despite its widespread use, the term ‘prediabetes’ isn’t actually an official diagnosis, or a recognised condition in the UK. It’s just a form of shorthand we have adopted (largely from the US) to identify people who are at risk of developing diabetes.

So while taking preventative action is a really important and prudent thing to do, you haven’t actually been diagnosed with anything yet!

Those at risk of developing T2 are generally people with an HbA1c between 42 and 47, with a result or two at or above 48mmol/mol usually being enough to secure a diagnosis with diabetes, so you are at the upper end of the ‘at risk’ zone. This suggests that your body is having a hard time metabolising carbohydrates, and that it might really help to reduce total carbohydrate intake, alongside attempting to lose any extra weight you may be carrying (especially around the abdomen)

Good luck, and let us know how you get on 🙂

Yeah, typical of the NHS it's created a Waiting List ! And of course the NHS can't afford to treat all the people who should be dxed with Type 2, so tries to put off the evil hour for as long as possible with euphemisms. Such as 'pre-diabetes' and 'in the diabetic range' (HbA1cs of 45-48). The only reason 48 ( the old 6.5%) was chosen as the diagnostic point seems to be that heart/ cardiovascular complications are more likely then. Other complications can begin at 42.

 

[harbottle]

There is some observational evidence that in the pre-diabetes range there is a higher risk of kidney damage, nerve damage, blood vessel damage, and retinopathy.

There's also evidence that during the 'pre-diabetic' range beta cells may have already started to stop working.

 

[Drummer]

Hi, I’m new here. I have also just been told I am now on the pre-diabetes register at my surgery with a score of 46. I have been reading about type Pre Diabetes reversal and lifestyle change, I’m confident i can make this journey but this needs to start now, any advice would be very greatly appreciated. I would be very interested in hearing from anyone who has experienced this approach.

I suspect that all you need to do is be aware of is the amount of carbohydrate you are eating - starches are generally labelled and considered to be both good for us and a healthy option but if you can't deal with them they really are bad news.
At diagnosis I was way into diabetes territory but cut back on the carbohydrate I was eating and everything just sorted itself out.
It might be just too simple to be credible, fewer grams of carb translated into lower blood glucose and a metabolism reset to factory standards. It does work best for a plain ordinary uncomplicated type 2 but so many seem to be in that category.

 

[EMcKT]

My level has dropped from 94 to 52, but was put on Metformin. Nurse was actually not worried about the 52 today, I do want to drop it and kick the tablets but as the other have said, tweaks here and there could be enough to lower .

 

[JITR]

@ATBplumb

A key point in the above is lose any extra weight you may be carrying (especially around the abdomen). I'll say why later.

There's also evidence that during the 'pre-diabetic' range beta cells may have already started to stop working.

It might be just too simple to be credible, fewer grams of carb translated into lower blood glucose and a metabolism reset to factory standards. It does work best for a plain ordinary uncomplicated type 2 but so many seem to be in that category.

Roughly 98% of newly diagnosed prediabetics and T2Ds have 'plain uncomplicated type 2. Over 150,000 people per annum fall into this single category. Over 3,000 more with pancreatic problems and other issues do not.

In 2008 Professor Roy Taylor and his team at Newcastle University proved this majority have too much fat in their liver and pancreas. It accumulates over the years. One of their findings was that beta cell function could be down by as much as 50% before the onset of type 2. The result is shown by this diagram (posted here on Instagram by Dr Nichola Guess, the programme manager of the NewDawn project, part funded by Diabetes UK, to devise new diets for remission):


So to fully reverse prediabetes you need bring your orange line down to the green line by getting rid of the excess fat in your liver and pancreas. This usually means losing 10-15kg. Ideally get HbA1c down in to the 30s.

Currently the medical world is debating the between relationship fatty liver and diabetes. For us ordinary mortals it's quite simple. Fatty liver comes first. Fat gums up the works in susceptible individuals and, once it reaches a certain point, T2D breaks out.

 

[ATBplumb]

I thank you all for your kind input and interesting links. ATB are my initials, the plumb bit was my profession, just started retirement, however I do ride an EBike occasionally and walk a great deal with my good buddy Chester, my dog. I have decided to start my intense weight reduction programme on Monday for 8 weeks. My current 17.5 stones really needs to be reduced with a lifestyle change to follow. I will keep you posted on my progress. Thanks again for your interest. ATB.