I was diagnosed as pre-diabetic a few years ago. My sister and my best friend, both of whom had diabetes, did everything they could to serve as cautionary tales. I somehow managed not to take their advice, and today I am diabetic. If fear motivates you, then let it. Diabetes can be a devastating disease.
Fitness Minutes: (2,741)
56 2/24/12 2:49 A
I'm also pre-diabetic and was diagnosed in June '11. Even though the nurse practitioner told me I had to lose at least 15 lbs to get it under control, I was still scared. So, I tried going on a diet to lose the weight.
At first, I lost 10 lbs over the summer. But then I fell off the wagon, and gained the ten pounds back and was even heavier than I was before. Not surprisingly, my labs came back higher than they were before (110 mg/dl). That's when I decided to take my health seriously.
I set small goals for myself at first like cutting out sugars and preparing healthy meals at home. Then I gradually incorporated 10 to 15 minutes of exercise three days a week or went for a 30 minute walk around the block. Start slow, and steadily increase your time as your endurance grows.
If you like the idea of walking, Leslie Sansone's "Walk Away the Pounds" is an excellent DVD to start with. It's a great video because you can do it in the comfort of your own home, which is nice if you dislike the thought of walking in the rain/snow. In my area, it's available at Walmart for only $9.67 which is pretty reasonable.
There is no shame in walking to lose weight. I have read several stories about people who have lost 100+ lbs just with taking 60 minute walks. Check out the success stories and tips for getting started under Spark People's Walking Guide (http://www.sparkpeople.com/resource/spark walking.asp).
Hope this helps and congratulations on taking steps to make positive changes!
My husband was diagnosed with diabetes a few years ago. Not pre-diabetes, but full diabetes. He's managed to turn his numbers around and is now in the normal range on everything, and his doctor has him off his meds. Pre-diabetes is a serious diagnosis and it's entirely appropriate for you to be scared, but if people can overcome diabetes then you can overcome pre-diabetes.
Use your fear constructively; educate yourself and take responsibility for changing your fate rather than letting it overcome you.
Your story reminds me a lot of my mom's, except she was diagnosed as being diabetic, not pre. She's your age, a smoker, and was around 30 lbs. overweight when she was diagnosed. She started watching her carb intake and just eating better overall, and started walking. The pounds came off, and her blood sugar has been out of the diabetic range for quite a while now. She still has to check it once a day, but soon she may be able to not check it at all. Take small steps and you would be surprised how everything will come together.
I think "pre-diabetes" is bunk. Some people are in early stages of diabetes, and they are not so far out of range that a doctor wants to tell them they ARE diabetic. My brother was told he was pre-diabetic, then when he showed the same result 3 months later , he was diabetic.
If you have a 135 blood sugar, a doctor will be hesitant to diagnose diabetes. Pre- diabetes is a doctor's way of saying maybe. I would go with the idea that you are diabetic, and change your diet. Especially if you are on meds. Amazing that a doctor would put you on meds for a disease, and then tell you that you don't really have it yet. My diagnosis was easy.. my blood sugar was 526
Part of the reason for them not wanting to pop diabetes on you until absolutely sure, is people are devastated to hear they have it.. but it is not permanent. If people get educated, and change their diet, they can get off the meds. First, lose weight. Most of the people are Type II caused by being obese. While there is damage being done, the damage can be halted by reversing the method we got diabetes, meaning lose weight. Secondly, address carbs. A decrease is usually a good idea, but more importantly, switching to healthier carbs like vegetables, and limiting high glycemic foods can really help a lot, both with weight loss, and balanced blood sugars.
I have been off meds for 2 years now, and my blood sugars are normal.. don't think it is something that you have to manage. It is something to be rid of. Science can give you a pill to keep your blood sugars stable, but they also know how to control diabetes with diet.
Funny how they are so quick to put you on a pill, when a few sessions with a dietitian would be cheaper, and more effective.
I hope you get control of this early, and lose weight, eat healthy, and move on to better health.
Fitness Minutes: (3,789)
47 2/23/12 6:32 A
Hi. I just found out my fasting sugar is 105...apparently pre diabetic. I'm not that surprised given that I just turned 50 and both my parents have type 2 diabetes. I am also about 30 pounds overweight. I see this as a warning that I really need to lose the weight for my health, not just to look good in my clothes. I am thankful that I found out now, rather than when it can't be changed except by medication.
Thank good ness for hight cholesterol or I would have never found out...I have to be checked every 6 months while I am on Lipitior!!
Fitness Minutes: (30,864)
2,259 3/26/11 3:17 P
All the previous advice is what I would say too. I'm also pre-diabetic, which is entirely UNFAIR as I'm no longer overweight, I walk about 9000 steps a day (I don't drive) and I do gym twice a week and a two hour ballet class on Mondays. But I'm almost 67 now, and as you get older...
Will probably have to go on medication eventually, but with weight loss and exercise I'm keeping it at bay.
I stopped smoking 30 years ago. Best thing I ever did - it raised my self esteem more than anything I've ever done. The thing about stopping smoking, it's hard - but not for long. Staying off junk and processed foods can be a life long battle, but nicotine just disappears in the distance, the further you are away from it. The longer between now and your last ciggie, the nearer you are to freedom. Have just one more and you waken the nasty little demon all over again, so do anything rather than succumb. But if you find you've gone and lit up, take 2 drags and stub it out. Don't say "Oh well I'm back on the weed" just tell yourself That Did Not Happen.
Cravings come over you, but they don't last long. Distract yourself, as if you were a toddler wanting the dangerous toy. Toothpicks after meals are great, something to do with your hands. Talking on the phone? Doodle. Keep a pen and paper nearby all the time and doodle, or makes notes of the conversation. Do things where you never smoked - I took lots of baths, because I never smoked in the bath.
And once your lungs are fit, you'll be able to take more exercise, your weight will come down - it's a virtuous circle - honestly. Good Luck xx
Great information! I'm in the same boat and going through many life altering changes. First and foremost, an unplanned divorce...enough said. Secondly, at 5'2", almost 200 pounds, with a 40 something inch waist and insulin resistant-prediabetic...I've got alot on my plate. Starting to use this site in hopes of information and support...and start taking charge of my health. It's "my turn" now!
I, like many here, LOVE to walk...and used the Leslie Sansone series. I also had success using the South Beach diet before due to the lower good carbs, but found I didn't maintain it. Back on came the weight...and then some.
I'm here looking for support and guidance in hopes to prevent diabetes...and get rid of this midsection...that doesn't fit with the rest of my body!
Any encouragement or advice will be greatly appreciated!
I was sacred to death when I was told the same thing. Bad thing was, I was not overweight, guess I was just blessed enough to have a wake up call.
BRUCERICK said what I would tell you.
Take it slow! Take your time! Take each day and make the best of it!!
BTW: I got off the medication on 12/02/2010. It is possible!! Good luck!
Fitness Minutes: (68,382)
8,491 12/30/10 9:52 A
I once read that 97% of amputations in people with diabetes were on people who smoked. That motivated me to quit smoking. I decided I didn't want to die a little piece at a time.
Fitness Minutes: (6,132)
152 12/30/10 9:28 A
I haven't read the other responses, but I'm in a very similar situation. I'm 27, and have been 70-100 lbs overweight since I had two kids in two years six years ago. I have known for about four years that I have Polycystic Ovarian Syndrome, which involves metabolic and reproductive hormones. In August I was told that I have Type II diabetes.
Two months later, my bloodwork was majorly improved, to where I'm not officially prediabetic even.
What has worked for me: Eating fewer processed foods, less sodium, and incorporating more fruits and vegetables. I have forced myself to actually cook dinner instead of sitting down with a box of carbs (crackers, cereal, etc) and drinking a lot of water. I have also started running- exercise really helps balance the body's insulin system.
My best advice is to take things slowly. You mention sweets, so you might actually be addicted to sugary foods. Back off on the sweet foods slowly, because if you go cold turkey, the cravings can be really difficult to deal with, especially since they are biological and not just "I want..." (which people only understand if they've experienced those almost primal cravings).
I'm assuming you would like to stop smoking, but as I'm not a smoker, I can't help you much there. I have seen people recommend changing diet slowly, and once you feel like you are comfortable with some established dietary changes, THEN tackle the smoking.
I hope this helps! Feel free to send me sparkmail if you have any other questions.
It was amazing to hear during past WW meetings how people who had been diabetic, with changes to their diet & exercise plans, are now medication-free. Good luck. With the right guidance, you will be fine, I'm sure.
I was surprised to find that the more I was active the better my blood glucose levels were.
Diabetes education is extremely important, ask your doctor for a referral, contact your insurance company, and some county healthy agencies are offering training. Read as much as you can about insulin resistance. You might want to read Dr. Neal Barnard's books. He is a little extreme, he wants you to eat a very low fat, low glycemic index, vegan diet. I can't go vegan but I've found low fat, low glycemic, mostly vegetarian works very well.
Unfortunately type 2 diabetes usually get worse as you get older, so get it under control now. Make sure you get regular A1C blood tests and learn how to test your blood sugar at home.
Fitness Minutes: (68,382)
8,491 12/29/10 9:26 P
Ask your physician for a referral for a series of lessons with a diabetes nurse and a nutritionist. They can help more than anyone else. If your insurance company will cover it, get a referral to an exercise physiologist. I have been diagnosed with Type II Diabetes for about 15 years and probably had it all my adult life. My blood sugar is under excellent control and I have no complications. Exercise and tracking what I eat along with medication do it for me. So get out and start walking. Incorporate exercise in all parts of your life. Walk or bike to work/shop/school. If you take the bus, walk to the next stop rather than the one closest to you. Park your car at the edge of the parking lot. Take the stairs down at first and work up to taking them up by walking up one flight then taking the elevator. Put your most used pans and dishes in the part of your cabinet where you have to stretch to get them. Throw away your mop and wash your floors on your hands and knees. Don't worry about weight loss, it will happen if you eat healthy and exercise.
Walk! A former co-worker was able to take the pill rather than insulin because she walked every day. If she didn't walk it really affected her blood sugar levels.
Fitness Minutes: (115)
1 12/29/10 4:33 P
It would probably be a good idea to have a one on one consultation with a dietitian. Speaking as a dietitian, a RD can explain to you the importance of following a diet with pre-diabetes, and also create an individualized meal plan for you to help control your blood sugar. Usually, if you let your doctor know that you would like to see a dietitian for counseling, he/she will make a referral.
Rena if I could achieve half the body you have now, I'd proboally drop dead from the shock, you go girl!! Thank you so much for the links and I will visit them all. I'm really gonna do this....I just want to live again and be happy about me. Again thanks for the help and Have a wonderful Happy New Years.
Thanks Bruce for the information. I'm so ready for change at this point and am willing to try everything to get my life back on track. I want so bad to get healthy again. Thank you so much and Happy New Years!!
First, start tracking your food. This will give you an idea of what you are eating every day and how much you should be eating. Set realistic goals. When I first wanted to lose weight, I knew I wanted to drop 30-40 pounds but I set 5 pound goals.
You should also start some sort of exercise. I started very slow, just walking around the block, which is about .3 miles. After a few days I started walking both of the dogs around the same block, which made it to .6 miles. Slowly increasing that I now do 5-7 miles a day and I've lost almost 40 pounds in 4 months. I didn't add any other exercise but walking into it for at least a month.
My best suggest is to take it slow and just be determined. As your diet changes and your exercise level moves up, you will feel better and will want to do more.
Try not to panic, that is heaps of info there that can help you get a handle on your new situation..
If you feel totally overwhelmed ask your doctor to help contact a diabetes tutour so you can get stuff into a size you don't feel overwhelmed..
This link has tools you can add to the nutrition planner and help keep you on track.. If you can get a handle on your eating and reduce your weight a little this can improve your chances being called diabetic..
Welcome to sparks and perhaps join a few teams for pre and diabetics.. They can give you many tips to avoid panic.. xx Rena
I'm grossly overweight, 250 pounds at 5'7". I should weigh around 150-67 pounds. I'm 52, over worked, over stressed and the only comfort at this point has been sugary foods. I'm a smoker and have little energy for anything these days, let alone excercizing. But yesterday I got the wake up call of my life....pre diabetic. I was put on medicine and now I'm ready to change. Please if anyone has anything that works, please let me know. I'm desperate at this point to really get moving into a better stage of living...thanks in advance!!
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