How I keep type 2 diabetes at bay
Meg, diagnosed pre-diabetic at age 50
“I was tired, overweight (by my standards) and ready for the Christmas break when the doctor recommended a blood test at a routine visit. A phone call soon after led to the 3-hour glucose test for diabetes. I was stunned when this was returned as positive for pre-diabetes!!
At 50, I considered myself fit, I’ve never smoked and had never even considered that I was a candidate for type 2 diabetes. However, remembering that my father had suffered from the disease in later life, I followed Dr Phyl’s advice and began a weight-loss and exercise programme.
Rather than use any medication, I joined Weight Watchers and decided to treat it as an opportunity to look good in my summer clothes by February when I was scheduled for my next blood test.
Losing about 8 kilos made a huge difference to my pre-diabetes... in fact, I have not had an abnormal test in the five years since this diagnosis. Dr Phyl has a great computer programme that plots weight, blood pressure, lipids and blood sugar levels. Each visit we put in the new data and look at the results. She tells me that I have a very obvious ‘tipping point’ at about 60 kilos. Above this weight my symptoms return.
My aim in life, therefore, is to stay below 60 kilos by eating well, getting enough exercise and avoiding too much alcohol and stress. So far, it seems to be working.”
Meg’s diet tips
- I eat mainly fresh food: veges, fruit, cereals, lean meats (I never eat chicken skin), fish, basmati rice (low GI) low fat snacks (like Sakata crackers and humus), olive and canola oils and low fat dairy products and puddings.
- I try to avoid: pre-packaged and deep fried food, most takeaways, cream, butter, sweets and sugary drinks.
- I limit my intake of potatoes, jasmine rice, white bread, alcohol (try to have no more than four glasses of wine a week )
- I drink mainly trim flat whites, black tea, soda water, water and low sodium vegetable juice.
- Sometimes I treat myself to chocolate or Champagne!
Meg's exercise regimen
- I walk 10,000 steps most days - rain, hail or snow!
- I walk the dog for 40 minutes about every third day.
- In the weekend, I try to find time to go mountain biking.
- I kayak and swim in the ocean in the summertime.
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