As we get older, our bodies definitely change and not necessarily menopause. As our bodies hit 40, 50 and above, our bodies change, slowly but surely. We get high blood pressure, diaetes, high cholesterol, etc and all because as our bodies get older we change.
About 2 years ago, I was told I had pre-diabetes and threatened by my doctor to get it under control or she was going to put me on medication.
I told my original story here on how I worked to get my A1C levels down.
Now I’ll tell you the step by step journey to get from a low diabetic state at 6.7 down to a non-pre-diabetic state of 5.8
Well, I got the news on Friday, March 28th, 2015 that my A1C level is now at 5.8.
I was super, super proud of myself! WooHoo!
I wanted to tell you how I did it so you can avoid diabetic medication or insulin injections for yourself. I’m freaky araid of needles so diabetes and I would not make a good match. I don’t know about you but needles and more medication is not the way I want to live my life.
Diabetes Type 1 is a state where a person can’t produce the insulin effectively in their body. The insulin helps the body absorb sugar in our blood. People are usually born with it.
Diabetes, particularly Type 2 usually develops and runs prevalent in people with certain pre-cursors.
You can read about those pre-cursors but in general, most likely to develop pre-diabetes is when someone:
- Is over the age of 50.
- Has a history of diabetes in the family.
- Is African American or other people of color.
- Had gestational diabetes when pregnant.
- Is overweight.
Many people think that once you’re diagnosed you’ll be on medication. I’m saying it does not have to be medication.
It can be diet and exercise…the two things I focused on to get to that pre-diabetic state.
What Can You Do? The Details
1. Eliminated Sugar
I made changes in my diet. I didn’t necessarily lose weight, but definitely the changes made an impact as I cut back on carbs and
Carbs converts to sugar so you’re getting more than you think.
Sugar – I eliminated it completely. I used to mix it up with Splenda and regular sugar.
I think many people think that cutting out the sugar will be dramatic as most of us have a sweet tooth, but any of the other non-sugar substances can be used if you’re addicted to sugar. Many nutritionist have varying opinions on sugar and substitute sugars so you may want to look into the one that will be best for you. I know some sugar substitutes are better than others, but I prefer Splenda. Just my choice.
I ate more vegetables. At lunch and dinner I ate more veggies; at least two types with each meal.
A salad and a regular vegetable was pretty much a part of my every day schedule. I ate all the vegetables I wanted until I was full for each meal.
I ate more protein, not necessarily meat, but even items like cheese and nuts are considered protein. Every meal consisted of some type of protein.
4. Portion Control
I practiced portion control. I did this by using serving size to determine how many carbs I digested per day. This definitely helped me keep control of overeating.
One thing I found out about this is that it was definitely ALOT of food if you watch and count your carbs and eat meat and veggies until you’re full for 6 meals a day.
If you have any questions about this program, let me know. Leave me a comment and I’ll fill you in.
Exercised and Bought A Fitbit
I bought a Fitbit and started tracking my steps and activity everyday.
Many people have them nowadays but don’t use them effectively.
I think it’s just a fad for most people. I’ve met so many people who basically look at the Fitbit as a trendy toy and occasionally check their steps.
But it can be used for so much more (calorie counts, if you do that sort of thing, sleeping patterns, which I track, how much water you drink, etc.)
The app is on the phone so it’s everywhere you go. A very neat little device which being on my arm keeps me thinking about my walking and exercise regularly.
Without effort, on a regular day I walked (just doing life stuff, going to work, cleaning, walking around the house), about 2300 steps a day).
That is little to no effort at all. You burn very little calories.
With the Fitbit, in the beginning I set a 10,000 step a day goal and went about meeting that goal. It’s now pumped up to 15,000 a day.
Did you know that you can get over 5,000 just walking around the house cleaning or gardening? It’s easy if we just move!
Increased steps will not only help you get in shape by losing weight, but I enjoy my time alone with my headphones and my walking music. 🙂
It gives you a few minutes of downtime/de-stress time from our business day. By the way, I can do 2.5 miles in less than 20 minutes now!
My Success Can Be Yours
So now, I’m no longer have pre-diabetes. My last A1C level was 5.8! And I’m super proud of myself.
Last February, my A1C level of 6.1 in February 2015 so see…it doesn’t even take that long if you are dedicated to being healthy.
And the further good news is that my husband who is diabetic and on medication has lowered his A1C levels as well. His A1C level is slowly coming down by following my plan.
Although he exercises regularly, a change in his diet has started him to a healthy A1C level. (I’ll let you know in a couple of months!) 😉
I urge you if you have any of the pre-cursors above, go and see a doctor. You can become non-diabetic without medication or insulin so get yourself checked out.
Do you know if you have pre-diabetes? Do you know of anyone, a loved one, that is pre-diabetic?
If you are over 50 of age, this should be a regular check-up. If you have any indications of above, you should get your A1C level checked.
You can always reach out to me if you have any questions. Get checked to ensure your healthy success. 🙂
Motivation and Inspiration For All