Pre diabetic trying to make changes, advice needed please...

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wild-one

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At risk of diabetes
Hi all, I've been diagnosed as pre-diabetic - embarrassed to say for 18 months and have completely stuck my head in the sand since. Currently my HbA1c is 47 so I definitely need to take action at this point. I have had high blood pressure (well managed on medication) since 2013. I'm very overweight with most of that round my middle... oh and perimenopausal if that's at all relevant. Basically a bit of a mess!

I've been given a spare test kit by a T1 friend so have been trying to see where I'm at with different carbs, but am a bit confused. For example yesterday I was 6.1 first thing, had a croissant and two hours later was 7.8 then before lunch was 5.9 then 2 hours after white bread sandwich was 6.5. In the evening I was 6.6 then 2 hours after a jacket potato was 7.2. (note I normally wouldn't eat those kinds of meals in one day, was just testing carbs!).

If I'm correct I'm hoping for no more than 2 points higher after two hours, meaning my pancreas is coping ok? Therefore it looks currently like I don't have an issue with those foods? Or is my starting figure quite high for pre diabetic? Or should I just get on with cutting more carbs and exercise more?

Thanks in advance and sorry for the lengthy post and questions.
 
Hi @wild-one and welcome to the forum.
If the test strips you are using are correct for that BG meter you have been given, and if they are within use by date and f those readings are representative (sometimes we get an odd rogue reading. Then it seems like your pancreas is in a decent state and also your insulin resistance is good. Though of course the numbers would be higher if you had more of each of those foods rather than the amount you ate.
But if that was the case, then I'm surprised that your HbA1C is as high as 47 !
 
ianf0ster said:
Hi @wild-one and welcome to the forum.
If the test strips you are using are correct for that BG meter you have been given, and if they are within use by date and f those readings are representative (sometimes we get an odd rogue reading. Then it seems like your pancreas is in a decent state and also your insulin resistance is good. Though of course the numbers would be higher if you had more of each of those foods rather than the amount you ate.
But if that was the case, then I'm surprised that your HbA1C is as high as 47 !
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I found exercise and lower calories, (simply eating less, I didn't fuss over carbs if my meter said I was ok with them, the same as yours does).
In the end it was losing the weight, and the exercise, that got everything back on track for me
 
ianf0ster said:
Hi @wild-one and welcome to the forum.
If the test strips you are using are correct for that BG meter you have been given, and if they are within use by date and f those readings are representative (sometimes we get an odd rogue reading. Then it seems like your pancreas is in a decent state and also your insulin resistance is good. Though of course the numbers would be higher if you had more of each of those foods rather than the amount you ate.
But if that was the case, then I'm surprised that your HbA1C is as high as 47 !
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Thank you for your reply, I've just checked and you're right, the test strips are out of date! I didn't even think about that. I've just ordered some new ones and will start to test again and see what happens. I'm learning fast!
 
travellor said:
I found exercise and lower calories, (simply eating less, I didn't fuss over carbs if my meter said I was ok with them, the same as yours does).
In the end it was losing the weight, and the exercise, that got everything back on track for me
Click to expand...
Thank you, that's great to hear, hopefully I can motivate myself to do the same! Aqua aerobics booked for tonight with a friend, it's a start... 🙂
 
Hey @wild-one and welcome to the forum 🙂

hey - you're not a mess, you're trying to make changes so you sound like a pro-active person to me!
If you're looking to try and lower your levels through diet and exercise there's some really great threads about food in the Food/carb queries + recipes forum

Hope your aqua aerobics goes well, sounds like a great start!
 
wild-one said:
Thank you, that's great to hear, hopefully I can motivate myself to do the same! Aqua aerobics booked for tonight with a friend, it's a start... 🙂
Click to expand...

As you mention being overweight will tell you what my wife did when told she was prediabetic.

At time she was overweight, told her about Newcastle Diet where losing weight, particularly losing visceral fat around organs can reverse diabetes, so she joined a local slimming group & went on to lose 5 stone, some time after that she had a health check & her Hba1c was back in normal range.

Just 3 weeks ago she had another health check, important things like weight cholesterol bp & Hba1c, all came back normal & her Hba1c was 34, so still in normal range 5 years after weight loss.
 
Maria DUK said:
Hey @wild-one and welcome to the forum 🙂

hey - you're not a mess, you're trying to make changes so you sound like a pro-active person to me!
If you're looking to try and lower your levels through diet and exercise there's some really great threads about food in the Food/carb queries + recipes forum

Hope your aqua aerobics goes well, sounds like a great start!
Click to expand...
Thank you Maria, I'll take a good look at the other threads too, that's really helpful.
 
nonethewiser said:
As you mention being overweight will tell you what my wife did when told she was prediabetic.

At time she was overweight, told her about Newcastle Diet where losing weight, particularly losing visceral fat around organs can reverse diabetes, so she joined a local slimming group & went on to lose 5 stone, some time after that she had a health check & her Hba1c was back in normal range.

Just 3 weeks ago she had another health check, important things like weight cholesterol bp & Hba1c, all came back normal & her Hba1c was 34, so still in normal range 5 years after weight loss.
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Thank you for your reply. You and your wife must be delighted, I'm sure it's taken a lot of commitment, so well done to her! Great to hear of success stories too. 5 stone would make a big difference to me too I'm sure.
 
I have done aquarobics in the past. I enjoyed it, but the exercise I personally really rate is walking. All I need is a comfortable pair of shoes. I don't have to drive somewhere to do it (though I often do), I can simply walk out of my front door. If you give walking a go you might find a cheap tracker, or tracker app for your phone, useful.
 
CatsFive said:
I have done aquarobics in the past. I enjoyed it, but the exercise I personally really rate is walking. All I need is a comfortable pair of shoes. I don't have to drive somewhere to do it (though I often do), I can simply walk out of my front door. If you give walking a go you might find a cheap tracker, or tracker app for your phone, useful.
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Thank you, that's a great idea. I am literally surrounded by beautiful countryside and cider orchards a few minutes away, so that would be easy! Just need to get into a new routine. I think a cheap tracker would motivate me!
 
wild-one said:
Thank you, that's a great idea. I am literally surrounded by beautiful countryside and cider orchards a few minutes away, so that would be easy! Just need to get into a new routine. I think a cheap tracker would motivate me!
Click to expand...

A cheap tracker did me - I have a Mi Band. I got a 3rd party replacement for the band though as I found it tended to undo itself. Also some phones have software built in that can track. Don't get hung up on 10,000 steps per day either - research suggests 7,000 is the sweet spot. Rather than walking further I walk faster, and up hills, if I want more exercise. However I found that walking faster meant I took fewer steps for the same distance - my stride lengthened!
 
CatsFive said:
A cheap tracker did me - I have a Mi Band. I got a 3rd party replacement for the band though as I found it tended to undo itself. Also some phones have software built in that can track. Don't get hung up on 10,000 steps per day either - research suggests 7,000 is the sweet spot. Rather than walking further I walk faster, and up hills, if I want more exercise. However I found that walking faster meant I took fewer steps for the same distance - my stride lengthened!
Click to expand...
Thanks, I've just taken a quick look at those - I think seeing how many steps I (don't!) do will motivate me!
 
wild-one said:
Thanks, I've just taken a quick look at those - I think seeing how many steps I (don't!) do will motivate me!
Click to expand...

PS walk on roads & pavements as little as possible. The unevenness of footpaths is good for you. 🙂
 
Sounds like you live in a beautiful spot @wild-one

Hope you are motivated to get out and about now the weather is brightening and find it helps both your mood and your BG levels.

Hope the replacement strips for your Bg meter arrive soon, and help you fine-tune your meals too 🙂
 
You sound very similar to me, I have 5st to loose at least. On the day I got my letter I bought a mini trampoline, its amazing how good the reports are on the benefits, compared to other forms of exercise. I am doing 130 carbs a day and lost just under 2st since the end of January. I am near to retirement and need to take care of my joints so running and walking are going to be just too much with my weight and lack of previous exercise.
 
Aquarobics is great exercise if you have poor joints or are very overweight - it is very low impact. So also are Pilates, Yoga, swimming, cycling, rowing, and some gym machines.

Walking is pretty low if you have a good pair of shoes and avoid constant repetition on hard surfaces - pavements and roads. Walking on uneven surfaces spreads the load. Walking up is good, walking down is hard on the knees.
 
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