Anonymous
Post 04/17/2024 14:13     Subject: Just learned I’m diabetic - what next?
You don't need to be sedentary. Go to a gym and do a hand bike. Lift weights anything. You need to learn about carbs and how they affect your body. Cut the OJ and watch your carbs. Focus on protein. All carbs turn to sugar. Would you consider going on munjaro or the like?
Anonymous
Post 04/17/2024 14:13     Subject: Just learned I’m diabetic - what next?
Anonymous wrote:Also, keep up with your dental care.

And eye health. And the condition of your feet. High bs affects everything.
Anonymous
Post 04/17/2024 14:12     Subject: Just learned I’m diabetic - what next?
Find a nutritionist who specializes in diabetes and have a few sessions. Can even be online! My brother was diagnoaed a few years ago and was definitely overwhelmed by what he should and should not eat. Foods he thought were healthy were no longer healthy for him.

There are also a TON of communities online that share tips, recipes, etc
Anonymous
Post 04/17/2024 14:11     Subject: Just learned I’m diabetic - what next?
OP, this may be a good source of support re: others making similar changes to benefit both metabolic and mental health

https://www.reddit.com/r/NutritionalPsychiatry/
Anonymous
Post 04/17/2024 14:08     Subject: Just learned I’m diabetic - what next?
Also, keep up with your dental care.
Anonymous
Post 04/17/2024 14:07     Subject: Just learned I’m diabetic - what next?
Anonymous wrote:Thank you all for your help!

Here’s my plan for now:

20 minute walk in the morning. Maybe a 20 minute walk at night. My sidewalks are so uneven, I worry about this.

I can’t cut out the bread in the morning, but I’ll cut out the bananas and the Nutella. I can cut out the rice at dinner. Maybe I can serve lentils instead of rice.

Would baby carrots and peanut butter be a good replacement for my banana and Nutella snack?

I like frozen berries and yogurt, so that could be a snack.

I see my psychiatrist tomorrow, so I’ll mention all this to her and I’ll look into seeing an endocrinologist. The lab work I had done was at a CVS minute clinic - I went in for a flu test and the nurse practitioner suggested bloodwork. She was so kind and caring, I’ll never forget my appointment with her.

Thank you all for your advice.


OP, metabolic and mental health are now understood to be linked.

https://www.metabolicmind.org/

https://www.amazon.com/Change-Your-Diet-Mind-Powerful/dp/1538739070/

https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/1637741588/

Work with a group like https://www.virtahealth.com/ or https://mylevel2.com/ that have proven track records reversing diabetes. You are likely to see great benefit in your mental health too. Don't guess, you deserve professional guidance and with your diagnosis should have insurance coverage.

This is a great wake up call to make changes and benefit your physical and mental health, you can do it!
Anonymous
Post 04/17/2024 14:01     Subject: Re:Just learned I’m diabetic - what next?
OP, second the recs for working with Virta or Level 2, talk to your doctor to get it covered. That is the surest way to reverse your diagnosis based on your CGM data and targeted coaching. As you lower insulin resistance, mood and other conditions will also improve.

More motivation here



Diagnosis of T2 before 60 is also linked to a higher Alzheimer's risk.
Anonymous
Post 04/17/2024 09:26     Subject: Re:Just learned I’m diabetic - what next?
This is unfortunately probably caused at least in part by the ability and the latuda, which I know you need and am not suggesting you discontinue, but this is a documented side effect. Your proposed changes sound good, but also ask about medicines like metformin to help. Good luck!
Anonymous
Post 04/17/2024 09:24     Subject: Just learned I’m diabetic - what next?
NP. OP, you should see a GP and if possible a diabetes educator or dietician but don't worry about trying to see an endo. There are a dearth of endocrinologists in this area and it's difficult to get an appointment and many are mediocre. There are a lot of good GPs who have a lot of experience with diabetes and will be available for appointments.

There's also a lot of self-management in diabetes unlike others diseases. It's up to you how you are going to manage your diabetes and yourself. You can change this.
Anonymous
Post 04/17/2024 09:20     Subject: Just learned I’m diabetic - what next?
Anonymous wrote:Yes carbs raise blood sugar, but you still need some carbs.

The best way to stabilize your blood glucose is a meal with one third each protein, fat, carbs. This stops your blood sugar from spiking with each meal. It is also slightly better if you eat your fruit at the end of a meal. If you go no carbs, it often omits any grains or legumes. You can get pretty constipated!

Quick takes
Bananas are a very high carb fruit without a lot of fiber.
Drop the OJ, juice is sugar water
Add more protein everywhere!
Stay hydrated. Water, seltzer.
No artificial sweeteners. Artificial sweeteners are okay as a “sometimes” thing, but not to be guzzling all day.

See an endocrinologist. Your GP will probably not cut it. It will take awhile to get an appointment.

My child has had Type 1 for 11 years. I have learned a lot over this time. Read and learn, but remember every single person’s body is different. Some things might not work for you, and that’s okay. Move on and try something else.

You just need a few changes. You are doing really well and not consuming a lot of processed crap! This is better than most people!

You can do it! Good luck!


While someone's experience with Type 1 is informative, do understand that it's a VERY different disease. Type 1 is concerned about sugar getting too low, primarily. Type 2 is about preventing it from being too high, primarily. Both want to avoid spikes. And both involve counting carbs and monitoring glucose.
Anonymous
Post 04/17/2024 09:18     Subject: Just learned I’m diabetic - what next?
Anonymous wrote:Thank you all for your help!

Here’s my plan for now:

20 minute walk in the morning. Maybe a 20 minute walk at night. My sidewalks are so uneven, I worry about this.

I can’t cut out the bread in the morning, but I’ll cut out the bananas and the Nutella. I can cut out the rice at dinner. Maybe I can serve lentils instead of rice.

Would baby carrots and peanut butter be a good replacement for my banana and Nutella snack?

I like frozen berries and yogurt, so that could be a snack.

I see my psychiatrist tomorrow, so I’ll mention all this to her and I’ll look into seeing an endocrinologist. The lab work I had done was at a CVS minute clinic - I went in for a flu test and the nurse practitioner suggested bloodwork. She was so kind and caring, I’ll never forget my appointment with her.

Thank you all for your advice.


If you can't cut the bread, go for high-fiber bread. Read the labels. But you really need to cut the bread. One slice of white or wheat bread is 13 or 14 grams of carbohydrates.

Probably not on the carrots -- they're pretty high on the glycemic index at 16 grams for a 1/2 cup (a medium banana, for comparison is 24 gm). You could get away with carrots and PB so long as the PB is natural and not like Jif or something.

Never with the Nutella. You might as well eating a spoonful of sugar. And yogurt can be filled with sugar.

If all you have is bloodwork, you absolutely need to consult a doctor -- preferably an endocrinologist -- and listen and take their guidance.

Understand, the focus on carbs here is about your GLUCOSE, not some fad weight loss preoccupation. Read labels. Write down what you eat. Count your carbs. Pay attention to portion size. No more than about 30-45 carbs a meal. Preferably less.




Anonymous
Post 04/17/2024 09:13     Subject: Just learned I’m diabetic - what next?
This is designed for children but it has really helpful guidance about low glycemic index foods, which is what you want:
https://www.childrenshospital.org/programs/new-balance-foundation-obesity-prevention-center/boston-childrens-fit-kit/nutrition

Also, can you join a Y? Swimming would help and be easy on your ankles and maybe also a rowing machine? Walking is also great though —buying orthopedic shoes (helps absorb impact) and ankle supports/wraps may help you be able to walk more as well. My husband had ankle injuries and the supports they sell just at a good drug store really helped him with exercise.
Anonymous
Post 04/17/2024 09:07     Subject: Just learned I’m diabetic - what next?
Talk to your Dr? How would we know?
Anonymous
Post 04/17/2024 09:03     Subject: Re:Just learned I’m diabetic - what next?
If you can time your walk to be after eating, it can make a big difference. You’ll see this in the continuous glucose monitor if you get your hands on it.

I find the advice of glucose goddess to be helpful.

Good luck!
Anonymous
Post 04/17/2024 09:00     Subject: Just learned I’m diabetic - what next?
Yes carbs raise blood sugar, but you still need some carbs.

The best way to stabilize your blood glucose is a meal with one third each protein, fat, carbs. This stops your blood sugar from spiking with each meal. It is also slightly better if you eat your fruit at the end of a meal. If you go no carbs, it often omits any grains or legumes. You can get pretty constipated!

Quick takes
Bananas are a very high carb fruit without a lot of fiber.
Drop the OJ, juice is sugar water
Add more protein everywhere!
Stay hydrated. Water, seltzer.
No artificial sweeteners. Artificial sweeteners are okay as a “sometimes” thing, but not to be guzzling all day.

See an endocrinologist. Your GP will probably not cut it. It will take awhile to get an appointment.

My child has had Type 1 for 11 years. I have learned a lot over this time. Read and learn, but remember every single person’s body is different. Some things might not work for you, and that’s okay. Move on and try something else.

You just need a few changes. You are doing really well and not consuming a lot of processed crap! This is better than most people!

You can do it! Good luck!