Prediabetic - Suggestions?
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Anonymous
Give up everything with added sugar, cut down meal portion size, add more vegetables and fish. Sleep well and exercise regularly. Everyone who is aging and not mindful of life choices is pre diabetic. Berberine can help. https://www.amazon.com/Himalaya-HIMALAYA-Berberine-60-CT/dp/B08VZH6237/ref=asc_df_B08VZH6237/?tag=hyprod-20&linkCode=df0&hvadid=663297373160&hvpos=&hvnetw=g&hvrand=14544973024592349484&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9026793&hvtargid=pla-2190660844758&psc=1&mcid=2617b0a3485b36ee994484ad77f5c10b |
Anonymous
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Intermittent fasting is gives insulin time to fall and stay low, helps the body re-sensitize, much like dry January. It also helps regulate hunger and satiety hormones, making diet changes easier. I have PCOS and was just under prediabetes and was able to improve my health significantly with IF.
A CGM is a great way to get data on how different foods, exercise, sleep impact your blood glucose in your particular body. I paid for one for 2 weeks, with pre-diabetes your insurance will likely cover. Dr. Jason Fung has some good videos and his team does The Fasting Method Podcast, I learned a lot and found it a good support to stay the course. I used to be a grazer or would sip flavored milky coffee all day. Now I keep everything flavored to spaced mealtimes. Good luck, OP. The connection between diabetes before 60 and risk of Alzheimer's was very motivating to me to change my relationship with food, I was using sugar as a pick me up, treat/reward, etc. I was not overweight so the numbers ticking up were a needed wake up moment. |
Anonymous
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Are you on a statin, OP? They can raise your risk of diabetes, changes can help offset the risk.
Avoiding sugar and starch at your first meal can really help with cravings for the rest of the day. I'd get fasting insulin checked. Ideally to avoid symptoms it should be under 5. Work on lowering that with food changes and lifestyle choices. |
Anonymous
Don't panic. Change your diet less carbs and more fruits and vegetables. Portion control. Eliminate white bread, rice, starchy vegetables like potatoes, chips, fries. Pick lower GI fruits to eat. Walk or exercise at least 45 min to a hour a day. Make sure you are getting enough sleep. Drink lots of water everyday until your urine looks pretty clear not yellow. Make sure you aren't on any medication that raises your blood sugar like some beta blockers, some thyroid meds and cholesterol meds. |
Anonymous
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Hmm, I am on cholesterol meds (runs in my family), I will raise that as one of my questions. I am under 60 and my mother has likely Alzheimer’s (not early onset, she is in her 70s) so now that worries me for sure. I definitely do not get enough sleep, my job is pretty demanding and I have to be up very early each day.
I’m making a list of all the recommendations here and can start some today, and this is giving me a lot of great questions to ask when I finally talk to the doctor. I would have no problem internment fasting if that ends of being best, a lot of times I actually have to remind myself to eat. I just don’t have a huge appetite generally. My meal times are not very consistent and sometimes I even skip and just have a handful of nuts or some fruit. DH thinks my odd eating patterns is contributing (but he is not a medical doctor, it just bugs him how I eat) |
Anonymous
Same with me. UGH |
Anonymous
| Continuous glucose monitor. Eye opening. |
Anonymous
OP, also look up the symptoms of apnea, if untreated it can really impact metabolic health. High cortisol from stress or lack of sleep has the same impact. Prioritize sleep. Have high protein foods prepped that do not raise insulin - hardboiled eggs, salad with chicken or salmon, unsweetened Greek yogurt, etc. Avoid tropical fruits and go for lower glycemic index fruits like berries or an apple. I found that moving from plant based to an omni diet was very helpful, plant based had too much starch for me as I got older, even with running and other exercise. Perimenopause and menopause also impact metabolic health as estrogen drops, many find adjustments of what to eat and how often are needed then. I found these charts helpful https://phcuk.org/sugar/ |
Anonymous
| Stop eating candy and donuts and sugary drinks and excess condiments asap. Cut carbs a little bit. Increase vegetables |
Anonymous
Op said she (?) has a relatively healthy diet and is not overweight. Sleep, stress reduction in this case may be more important than died |
Anonymous
Can you get that if you are diabetic. |
Anonymous
What exactly are these results? |
Anonymous
I'd recommend joining some of the Type I groups on Facebook. Type Is do need to manage their disease tightly, but diet isn't the cause or cure for Type I so you learn to manage the highs and lows. With the incredible pump and cgm technology that helps a lot too. |
Anonymous
Can people with diabetes get those though? |
Anonymous
Fruit will spike your glucose. Your bloodwork was fasting, yes? When I told my endocrinologist, proudly, that I had had a banana for breakfast, she looked at me disapprovingly and told me how many carbohydrates were in it. So basically you need to try to limit carb intake to under about 150 mg a day. Increase fiber. Drink more water in general. Get your 10,000 steps at least 5 days a week. Write down everything you eat helps. |