I feel for you--I was diagnosed in mid-May with Type 2, and it terrified me. 3 family members have it, plus I know 1 Type 1 and 1 Type 2 , both on insulin, with eye problems. I'm 57, hate exercise, love chips, spaghetti and pasta. I've lost over 20 lbs since then, at a reasonable weekly rate, and my sugar levels are dropping. The diabetic nurse has continued to recommend no medication. This is what I did, and believe me, it's painless.
1. Track food. Use the Spark People diabetic version of the tracker to make sure your nutrition distribution through the day and per meal are optimum. I wasn't eating near enough protein, and way too many carbs. 2. Deprive yourself of nothing, except soda (no cal or not) and sweet drinks (eat fruit, don't drink it). Learn to love iced tea with flash frozen berries thrown inside. Switch chips to baked or limit to one oz--alternate bites with a crunchy vegetable to fool yourself. Measure pasta. One to 1.5 cups maximum. 2 small pieces of pizza or make your own, really thin. Get riesen or some other small candy; freeze it--longer to eat--have one or two a day as tracking permits, always with protein 3. Walk and dance. Get a pedometer to wear around your neck, and compete with yourself for daily step increases.
It'll be fine. It really is a blessing in disguise
when i was diagnosed, my doc told me to eat more fruit/veggies, which that was not a problem for me as I already ate lots of that anyway. also to cut down on starches, and when I did to eat brown rice, wheat bread, cut down on sugar, no sodas and more exercise. After 6 months, I was out of the danger zone, but I still need to continue so I don't go down that path again. Good luck
I understand the rollercoaster of emotions, but you are not alone. I was diagnosed with T2 diabetes at the age of 36 (I am now 40). It came as a surprise b/c even though i was overweight, I didn't have any immediate family members with diabetes. Nonetheless, it has been a slow journey to accept the diagnosis and deal with it. My A1C is in the 5's now controlled by diet / exercise. I agree with the poster who said many family doctors are not well-equipped to give advice on nutrition for diabetics. I also agree with the previous posters that finding a registered dietician (preferably a certified diabetes educator) would be most helpful. I did that last year and managed to lose 35 pounds. I have fallen off the wagon somewhat the past several months. Being aware of carbohydrate intake is very important as well as regular exericise. Do not look at this as the end, but as the beginning of a new awareness of the importance of a healthy lifestyle. Best wishes to you and God bless.
Fitness Minutes: (6,598)
281 7/18/13 2:32 A
While it wasn't me personally, this happened with my sister and it was one of those life changing events. We immediately went to a nutritionist and she stuck to the numbers as shown by SP and walked the pounds off one at a time. Here we are 60 pounds latter and she is not only physically better she is a much happier person. For her, it was hard to make herself a priority and took care of everyone else first. The blood sugar numbers told her in black and white that she had to get control of her weight to be there for her family and gave her the permission she felt she needed to take the time to take care of herself. Stick in there and I'm sure you'll be sharing your fabulous success story in 6 months!
Fitness Minutes: (2,155)
1,236 7/17/13 10:58 A
Hiya! I haven't been diagnosed, but probably only because I didn't have any official blood work done at my worst. (Three months after changing lifestyle, A1C was still 5.7.) Unofficial fasting blood glucose last December was as high as 108.
I'll tell you what I did, though of course you're going to want to listen to your doctor and so on as well. I cut back on calories, and reduced junk food (the obvious stuff only -- chips, ice cream, cookies, and so on) vastly, eating maybe 5 or 10% of what I had before. I lost a signficant amount of weight. And I got a lot of exercise, up to 90 minutes a day, though none of it was particularly intense. (Mostly just normal walking.) I didn't try to modify my carb intake in any other way (beyond that a disproportionate amount of the calories I cut out were dense carbohydrates, preferring to keep in more of things like vegetables, beans, yogurt and less of things like rice).
By February/March, when I did get my blood tested (and was down about 20 pounds and very close to the line of normal BMI), fasting blood glucose was down to 84.
I don't know if those things will work the exact same way for you, but maybe it'll give some idea of what you might expect.
In some ways any of us could have that title, pre-diabetic. I would not look at it as predictive but a heads up to change directions. You do not have to become a type 2 diabetic. You have the power to change your blood levels by what you think, and do.
Fitness Minutes: (73,508)
3,205 7/16/13 7:42 P
I was diagnosed as "pre-diabetic" when I was 18, so about 20 years ago. For the last 5 years I have been taking injections for another health problem which often kick people into diabetes. However, my fasting blood sugar these days is about 80. In other words, I am still nowhere near being diabetic.
This certainly is not a death sentence, and even developing full-blown diabetes is not inevitable. Don't panic. Start moving more (it's great that you are doing something, but it likely isn't enough and you may need to add intensity/variety) start reading up on the subject and start consulting with professionals.
My experience is that family doctors, GPs, etc. are not equipped to deal with metabolic problems well. If you are able to do so, see an endocrinologist who is an expert in these issues. There are several good drugs which might be helpful for you. Many of these have been around for a long time.
A visit to a dietician is also a great idea, since Jenny Craig cannot really be a long-term life plan. In terms of diet, you are likely going to need to increase fiber, increase protein, reduce refined sugar and starches and reduce processed foods.
Edited by: AZULVIOLETA6 at: 7/16/2013 (19:48)
Fitness Minutes: (33,254)
21,853 7/14/13 6:01 A
I was about your age when I was told I was borderline pre-diabetic. I always ate a really healthy diet, and normally in a very healthy calorie range. I also had quite high lipids (but v.low HDL). There was/is a strong family history of diabetes/cholesterol and BP issues. Fortunately I never had the BP problem, too. Anyway, I was fortunate in that I didn't have to change WHAT I ate, but instead just a little less. When I had lost a significant amount of weight, my bloods all came back perfectly normal. All it took was weight reduction.
I would be inclined to ask your Dr for an appointment with a Registered Dietitian to help you. Take some printouts from your Nutrition Tracker, because from personal experience, I can tell you that THAT will help enormously to get you on the road to a healthier new you!
Good luck, Kris
Fitness Minutes: (24,343)
1,519 7/13/13 5:26 P
Hi There..... I was a bit older than you when I got my Pre-Diabetes diagnosis...seven years ago!! Totally out-of-the-blue as far as family history!! But I was definitely overweight....
First off...relax...consider it a blessing in disguise!! So-very-many people dont' get diagnosed until they are out of control diabetics!! You aren't there yet, and you CAN reverse this, and get it in control. Even if worst case, you eventually develop diabetes, it will be later, and less severe.
Second....good for you for already doing a Diabetic Class. But I really second the recommendation you work with a Dietician if at all possible. Especially if you like the feedback from the JC counselor--you will LOVE the Dieticians!! Mine was an angel in disguise---and helped me go from 175lbs to 145 lbs...AND taught me how to keep it down there. The highest I've ever been again was 150...currently 143. (I'm at Spark now, because it is time to become more mindful, and drop that last 10lbs...! We can ALWAYS learn more!!) But really--the Dieticians are great. If you don't have access to one, another idea is to Sign Up for Spark Coach. After the free trial time, its like $9.00/month (?)---and you have email access to the experts!!!
Third....I would honestly suggest you get away from Jenny Craig, and learn to eat real foods in moderation so you have a healthy diet for the rest of your life. Unless of course...you see yourself buying their food forever...!! Their food is good I hear---but after how many years???
The single greatest thing you can do is learn to eat only a moderate amount of healthy carbs at a time---it really is the key to helping your body become less insulin resistant, moderate your blood sugars to an even rythym and prevent full blown diabetes. You CAN Do This!! ((For me, moderate carbs means about 45 carb at a meal...and 15 for snacks...My dietician also wanted me to be sure to eat a little something every 2-3 hours.)) Start tracking yours to see where you are at.....
Join the Spark groups--and check under Lifestyle section for some great articles in the Diabetes section. All the Best to You! patti
Edited by: LADYSTARWIND at: 7/13/2013 (17:36)
Fitness Minutes: (15,846)
1,618 7/13/13 3:00 P
Adding to the great advice below, I would say that if you can arrange a consultation with a registered dietitician through your insurance (or maybe work/school?), do so. A registered dietiician can give you great information and guidance as to how to manage your pre-diabetes and prevent it from progressing. Further, many insurance plans and workplaces offer classes for folks who are newly diagnosed. It's worth the effort to get into one of those, too.
Fitness Minutes: (214,065)
20,982 7/13/13 2:26 P
I am not diabetic, but have several family members who are. What to do ? Don't panic ! I know things seem overwhelming, but a healthy diet can change things for the better. There are lots of members who will tell you how changing their diet helped control their blood sugar. Your doctor probably gave you some guidelines. You start with those guidelines. If you need inspiration, I highly recommend joining one of the several Spark Teams for diabetic members. They can give you pointers. There is also a great Spark Diabetes resource center that you may find helpful too.
People know a lot about diabetes now than they did several years ago. Times change and so can you. You may find these links helpful.
Also, go to your local library and do some research. Pick out a couple of books and start reading. Once you've finished those, pick out a couple more. Educate yourself about having diabetes. The more you understand, the better you'll be able to cope.
I was just diagnosed with Pre-Diabetes this past week... I'm 41 and struggled with weight my entire life. I have been off/on Jenny Craig, WW and Nutrisystem. I'm currently back on with JC because I really like the food and like checking in with my counselor. I also go to Jazzercise 3-5 times a week. So, I'm at a complete loss at this point.
BUT I'm wondering if you remember the first time you heard the news.. what did you do? What did you change? I'm just looking for some inspiration and direction so I don't sit and cry all day... (which is what I did for 2 hours yesterday during a Diabetes Class). Also note, my mother was diagnosed with Type 2 about 15 years ago and my entire family is on blood pressure medication.
My doctor says my BP is fine and my heart is strong... (at least that's good huh?)
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