PreDiabetic and fading away

[SlimLizzy]

Always been slim, borderline underweight. Although over the decades accumulated a few pounds. However, I don't need to lose weight and this seems to be the primary advice for anyone diagnosed as prediabetic.

5ft 6in tall, 62 years female, moderately active.
Weight at diagnosis was 9st 4lb, this was in early July.
Now 8st 3lb, most of that being lost in august.
Other health issues: IBS under control with live yoghurt and a low fat diet; slightly raised cholesterol levels.

Seems the advice for Prediabetics is full fat, lot of protein, cut the carbs right down.
but for raised cholesterol levels its opposite: low fat, cut down/out red meat and salt, lot of carbs.
Finding a balance for these opposites is tricky...

Both agree more veg (do usually get my 5 a day) less alcohol and more exercise.
So the early morning exercises have become more regular, was doing 4/5 sessions a week, now increased to 6/7 and joined a walking group on Mondays. Planning house move soon, so increased activity at home. Walking into town, instead of using the car. Looking into buying a bike.
Alcohol is down from five nights a week to three, reduction in quantity as well as frequency.

But still, thought my diet was ok. Had looked at it and made changes a few years ago when my mother was diagnosed type 2.
So most of the doctors recommendations are already in place. Low fat, cut down on red meat, wholemeal, not white bread, get your 5 a day... Cutting carbs and increasing exercise resulted in fast weight loss - it seems to have stabilised, or at least slowed, but really don't need to lose any more and can't add lot of high fat foods because of other conditions.

Am finding some improvements, the rushing to the toilet that was becoming embarrassing as well as far too frequent (about every two hours, day and night) not stopped, but less often and not so urgent. Some nights now only getting up once, feeling the benefits of more sleep too.

Has anyone comments, or suggestions?​

 

[JoKalsbeek]

Up the fat. Really. High cholesterol isn't as dangerous as it was presumed to be. (Even then, the most important bit are the ratio's, so you can be high and still good, as long as it's all balanced). As multiple bits of research have shown lately it's not all bad, especially for women past a certain age it might even be benificial for heart-health... And most of your cholesterol is made in your liver: it doesn't all come from what you eat, maybe 20% or less? The remaining 80% is all coming from your liver, and you can't do much about that, as it has nothing to do with your intake. So if you up the proteine and fats, you should be able to maintain or gain weight, from what I understand. (I'm still desperately trying to lose a few more pounds myself).

Hope that helps!

 

[Resurgam]

Oh yes - I had that advice for lowering cholesterol, stuck to it for almost 2 years, became huge around the middle and weighed 264lb, could not get things off the floor or lower shelves without going dizzy.
Oddly enough the low carb diet has reduced my cholesterol - I do not add much extra fat - I use olive oil for my scrambled eggs or omelettes, but go through a bottle very slowly, otherwise all the fats and oils are what come with the meat or fish. My doctor is really peeved.
I suspect that being very large or rather thin both indicate something off balance. I suspect that you are not eating enough fats - they are an essential part of the diet, and now that there is some proper research, and evidence that low carb and keeping cholesterol down is not proving beneficial and that is beginning to show in the life expectancy figures.

 

[Deleted Account]

I have type 1 so things are different for me in that regard.
However, I too have to watch my weight to ensure I do not lose it.
I have found resistive exercise helps this as it build more muscle.
Whilst walking and cycling are brilliant for keeping you active, you may want to consider adding something involving weights. I am not suggesting you need to get into body building and join a gym or buy yourself a set of dumbells. Just to consider how much you lift and carry. For example, carry your shopping on your walks from the shops, do more lifting during your house move preparation or go swimming (the water provides more resistance than air).

My main resistive exercise is climbing which I love for the physical and mental exercise as well as the social aspect. But I understand this is not for everyone.

 

[Smallbrit]

I'm not actually sure how the cholesterol things work, so I will defer to anyone (and that generally is most people!) more experienced than me.

But as a fellow 'don't need/want to lose weight' person (5ft, 7st 10 lbs now) who inadvertently lost weight while trying to lower glucose levels through diet, I would say that I did have to up the fat levels or the amount of food that I liked (they turned out to be the same thing...!) in order to stop continuing to lose weight. And it was surprising, because it seemed wrong to do that, but it worked.

 

[JoKalsbeek]

Always been slim, borderline underweight. Although over the decades accumulated a few pounds. However, I don't need to lose weight and this seems to be the primary advice for anyone diagnosed as prediabetic.

5ft 6in tall, 62 years female, moderately active.
Weight at diagnosis was 9st 4lb, this was in early July.
Now 8st 3lb, most of that being lost in august.
Other health issues: IBS under control with live yoghurt and a low fat diet; slightly raised cholesterol levels.

Seems the advice for Prediabetics is full fat, lot of protein, cut the carbs right down.
but for raised cholesterol levels its opposite: low fat, cut down/out red meat and salt, lot of carbs.
Finding a balance for these opposites is tricky...

Both agree more veg (do usually get my 5 a day) less alcohol and more exercise.
So the early morning exercises have become more regular, was doing 4/5 sessions a week, now increased to 6/7 and joined a walking group on Mondays. Planning house move soon, so increased activity at home. Walking into town, instead of using the car. Looking into buying a bike.
Alcohol is down from five nights a week to three, reduction in quantity as well as frequency.

But still, thought my diet was ok. Had looked at it and made changes a few years ago when my mother was diagnosed type 2.
So most of the doctors recommendations are already in place. Low fat, cut down on red meat, wholemeal, not white bread, get your 5 a day... Cutting carbs and increasing exercise resulted in fast weight loss - it seems to have stabilised, or at least slowed, but really don't need to lose any more and can't add lot of high fat foods because of other conditions.

Am finding some improvements, the rushing to the toilet that was becoming embarrassing as well as far too frequent (about every two hours, day and night) not stopped, but less often and not so urgent. Some nights now only getting up once, feeling the benefits of more sleep too.

Has anyone comments, or suggestions?​

Completely forgot to mention, when I went LCHF, my cholesterol went down and I could drop the statins. So upping the fats didn't impact my cholesterol negatively. Duh, should've led with that.

 

[bulkbiker]

raised cholesterol levels its opposite: low fat, cut down/out red meat and salt, lot of carbs.

Do you have any numbers for your cholesterol ?
Ratios are far more important than the absolute total value it seems these days (although most doctors don't seem to realise that) and high levels are quite beneficial in older people anyway (certainly when looking at all cause mortality).

 

[messy]

Cholesterol isn't the issue, it's the IBS, I have type 1.5, so started on metformin and carb counting diet when diagnosed 4 years ago at 44, 5"10 and 11 stone. I have Crohns disease and can't have a high fat diet, unless I wish to live in the bathroom. Whilst IBS isn't quite the same I do understand. one condition is effected by the other and a lot more difficult to manage than just prediabetes on it's own.

What is your last blood results like?

 

[messy]

Cholesterol isn't the issue, it's the IBS, I have type 1.5, so started on metformin and carb counting diet when diagnosed 4 years ago at 44, 5"10 and 11 stone. I have Crohns disease and can't have a high fat diet, unless I wish to live in the bathroom. Whilst IBS isn't quite the same I do understand. one condition is effected by the other and a lot more difficult to manage than just prediabetes on it's own.

What is your last blood results like?

 

[bulkbiker]

Cholesterol isn't the issue, it's the IBS, I have type 1.5, so started on metformin and carb counting diet when diagnosed 4 years ago at 44, 5"10 and 11 stone. I have Crohns disease and can't have a high fat diet, unless I wish to live in the bathroom. Whilst IBS isn't quite the same I do understand. one condition is effected by the other and a lot more difficult to manage than just prediabetes on it's own.

What is your last blood results like?

Hi you might find this interesting
https://www.sciencedaily.com/releases/2017/06/170622121911.htm
ok its a mouse study so has little real value but I have heard quite a few anecdotal reports of Crohns being helped significantly by a ketogenic diet (and we all know it benefits a load of Type 2's as well). As its a non inflammatory way of eating I can't see why you would be told to avoid higher fat foods (unless combined with high carb of course).

 

[SlimLizzy]

I have type 1 so things are different for me in that regard.
However, I too have to watch my weight to ensure I do not lose it.
I have found resistive exercise helps this as it build more muscle.
Whilst walking and cycling are brilliant for keeping you active, you may want to consider adding something involving weights. I am not suggesting you need to get into body building and join a gym or buy yourself a set of dumbells. Just to consider how much you lift and carry. For example, carry your shopping on your walks from the shops, do more lifting during your house move preparation or go swimming (the water provides more resistance than air).

My main resistive exercise is climbing which I love for the physical and mental exercise as well as the social aspect. But I understand this is not for everyone.

Used to climb, years ago, and loved it. Do carry shopping, so long as its not too heavy, lots of lifting going on atm, boxes of books springs to mind here. Currently following the XBX programme in the morning, now up to level 8, for my age 11 is considered the target. Swimming as resistive excercise, could work. Thanks for the idea.

 

[SlimLizzy]

Cholesterol isn't the issue, it's the IBS, I have type 1.5, so started on metformin and carb counting diet when diagnosed 4 years ago at 44, 5"10 and 11 stone. I have Crohns disease and can't have a high fat diet, unless I wish to live in the bathroom. Whilst IBS isn't quite the same I do understand. one condition is effected by the other and a lot more difficult to manage than just prediabetes on it's own.

What is your last blood results like?

Cholesterol level is 5.3 but which type that refers to is not mentioned

 

[SlimLizzy]

Oh yes - I had that advice for lowering cholesterol, stuck to it for almost 2 years, became huge around the middle and weighed 264lb, could not get things off the floor or lower shelves without going dizzy.
Oddly enough the low carb diet has reduced my cholesterol - I do not add much extra fat - I use olive oil for my scrambled eggs or omelettes, but go through a bottle very slowly, otherwise all the fats and oils are what come with the meat or fish. My doctor is really peeved.
I suspect that being very large or rather thin both indicate something off balance. I suspect that you are not eating enough fats - they are an essential part of the diet, and now that there is some proper research, and evidence that low carb and keeping cholesterol down is not proving beneficial and that is beginning to show in the life expectancy figures.

You could be right about something being off balance, but I tend to think it is to do with average figures. By definition, some people will be on the edge, or outside, the norm, or average. Since I have a good appetite, and eat well, its just "normal for me" and we are all individuals. Sticking to a low(ish) fat diet has been very beneficial in controlling IBS. Recently tried adding small amounts of high fat foods, but am getting uncomfortable again, so that is definitely not the way to go.

 

[Raygower]

Always been slim, borderline underweight. Although over the decades accumulated a few pounds. However, I don't need to lose weight and this seems to be the primary advice for anyone diagnosed as prediabetic.

5ft 6in tall, 62 years female, moderately active.
Weight at diagnosis was 9st 4lb, this was in early July.
Now 8st 3lb, most of that being lost in august.
Other health issues: IBS under control with live yoghurt and a low fat diet; slightly raised cholesterol levels.

Seems the advice for Prediabetics is full fat, lot of protein, cut the carbs right down.
but for raised cholesterol levels its opposite: low fat, cut down/out red meat and salt, lot of carbs.
Finding a balance for these opposites is tricky...

Both agree more veg (do usually get my 5 a day) less alcohol and more exercise.
So the early morning exercises have become more regular, was doing 4/5 sessions a week, now increased to 6/7 and joined a walking group on Mondays. Planning house move soon, so increased activity at home. Walking into town, instead of using the car. Looking into buying a bike.
Alcohol is down from five nights a week to three, reduction in quantity as well as frequency.

But still, thought my diet was ok. Had looked at it and made changes a few years ago when my mother was diagnosed type 2.
So most of the doctors recommendations are already in place. Low fat, cut down on red meat, wholemeal, not white bread, get your 5 a day... Cutting carbs and increasing exercise resulted in fast weight loss - it seems to have stabilised, or at least slowed, but really don't need to lose any more and can't add lot of high fat foods because of other conditions.

Am finding some improvements, the rushing to the toilet that was becoming embarrassing as well as far too frequent (about every two hours, day and night) not stopped, but less often and not so urgent. Some nights now only getting up once, feeling the benefits of more sleep too.

Has anyone comments, or suggestions?​

Welcome to the club @SlimLizzy !
I have the similar problems, though slightly different cause (colitis).

For what it is worth, my suggestions are:-

Try not to worry. It is prediabetes. It means you have some of the indicators and symptoms that may, or may not, develop in to diabetes. You can forestall them and you have time in which to do it, so changes do not have to be drastic and immediate. Getting stressed only exacerbates the IBS/colitis and makes diabetes more likely, a point the medical profession significantly fail to recognise while regaling you with tales of doom.

Treat your IBS first. I found, with Colitis, life tended to be a lot more comfortable provided I was within a specific weight range, for me, at the time, it was between 12 & 1/2 and 13 & 1/2 stone. Either side and it would flare badly. If IBS is the same, get yourself to the comfort zone and stay there.

Then look at your diet. Like me, you probably need to keep your innards unstressed, so fibre in your diet is essential. For me, my comfort fibre foods are porridge and Oxo. Porridge, because it is gently settles the stomach, smooth on the way out and I can eat it even when I can't face anything else. Oxo, because it provides all the proteins missing from the porridge.

You may also find small meals, often, irritate your stomach less. It does mean your blood sugar is higher than regularly called normal, but 6's on a meter is better alround than 5's interspersed with 8's and 10's.

When you are on top of the IBS, you can look at all the fun with controlling diabetes.
Low carb high fat diets do work, as do fasting and probably ketone diets, but they are not options open to us in all their glory. We can borrow elements and include them while munching our soothing comfort foods.
A glucose meter may be of benefit, but don't be lulled by its instant figures. Watch the averages.

Most important of all- DO NOT BECOME DESPONDENT!

 

[JAT1]

Always been slim, borderline underweight. Although over the decades accumulated a few pounds. However, I don't need to lose weight and this seems to be the primary advice for anyone diagnosed as prediabetic.

5ft 6in tall, 62 years female, moderately active.
Weight at diagnosis was 9st 4lb, this was in early July.
Now 8st 3lb, most of that being lost in august.
Other health issues: IBS under control with live yoghurt and a low fat diet; slightly raised cholesterol levels.

Seems the advice for Prediabetics is full fat, lot of protein, cut the carbs right down.
but for raised cholesterol levels its opposite: low fat, cut down/out red meat and salt, lot of carbs.
Finding a balance for these opposites is tricky...

Both agree more veg (do usually get my 5 a day) less alcohol and more exercise.
So the early morning exercises have become more regular, was doing 4/5 sessions a week, now increased to 6/7 and joined a walking group on Mondays. Planning house move soon, so increased activity at home. Walking into town, instead of using the car. Looking into buying a bike.
Alcohol is down from five nights a week to three, reduction in quantity as well as frequency.

But still, thought my diet was ok. Had looked at it and made changes a few years ago when my mother was diagnosed type 2.
So most of the doctors recommendations are already in place. Low fat, cut down on red meat, wholemeal, not white bread, get your 5 a day... Cutting carbs and increasing exercise resulted in fast weight loss - it seems to have stabilised, or at least slowed, but really don't need to lose any more and can't add lot of high fat foods because of other conditions.

Am finding some improvements, the rushing to the toilet that was becoming embarrassing as well as far too frequent (about every two hours, day and night) not stopped, but less often and not so urgent. Some nights now only getting up once, feeling the benefits of more sleep too.

Has anyone comments, or suggestions?​

I wish you the best of luck in finding the diet solution that works for you. I am also having difficulty keeping the weight on being a near skeleton as it is (5'4", 101 lbs) but I only have type 1 diabetes to contend with.

 

[SlimLizzy]

Welcome to the club @SlimLizzy !
I have the similar problems, though slightly different cause (colitis).

For what it is worth, my suggestions are:-

Try not to worry. It is prediabetes. It means you have some of the indicators and symptoms that may, or may not, develop in to diabetes. You can forestall them and you have time in which to do it, so changes do not have to be drastic and immediate. Getting stressed only exacerbates the IBS/colitis and makes diabetes more likely, a point the medical profession significantly fail to recognise while regaling you with tales of doom.

Treat your IBS first. I found, with Colitis, life tended to be a lot more comfortable provided I was within a specific weight range, for me, at the time, it was between 12 & 1/2 and 13 & 1/2 stone. Either side and it would flare badly. If IBS is the same, get yourself to the comfort zone and stay there.

Then look at your diet. Like me, you probably need to keep your innards unstressed, so fibre in your diet is essential. For me, my comfort fibre foods are porridge and Oxo. Porridge, because it is gently settles the stomach, smooth on the way out and I can eat it even when I can't face anything else. Oxo, because it provides all the proteins missing from the porridge.

You may also find small meals, often, irritate your stomach less. It does mean your blood sugar is higher than regularly called normal, but 6's on a meter is better alround than 5's interspersed with 8's and 10's.

When you are on top of the IBS, you can look at all the fun with controlling diabetes.
Low carb high fat diets do work, as do fasting and probably ketone diets, but they are not options open to us in all their glory. We can borrow elements and include them while munching our soothing comfort foods.
A glucose meter may be of benefit, but don't be lulled by its instant figures. Watch the averages.

Most important of all- DO NOT BECOME DESPONDENT!

hello Ray and thank you for your reply.
IBS has not been a big issue for so long it had been forgotten! Started about 30 years ago, and after a lot of trial and error, over time found that eating live yoghurt to aid digestion helped a lot. Cutting out red meat, and other high fat foods kept it under control. Also, as you said, the little and often approach. Been mostly settled for over twenty years.
So adding in more high fat foods: peanut butter, extra cheese, (can now manage small portions) and nuts as snacks brought unexpected unpleasant reminders .
Also agree stress makes it all worse
Yoghurt with fruit (both unsweetened) has been my staple breakfast for years. To add protein and fat am now having about a dozen almonds with it. But NOT cashews.
Begining to find my way, mostly due to help and encouragement from this forum, The diabetic nurse was worse than useless - but that is another subject.

 

[kitedoc]

Hi @SlimLizzy, I am a type 1 diabetic who enjoys meaningful exercise such as walking to the shops and carrying the items home in a backpack. I use 1/2 kg weights (soft, wrap-around ones) on ankles and wrists which provide some resistive exercise as I walk (either that or I am training for a space expedition to Saturn or Jupiter)!!
Relatives of mine have bowel troubles and they swear by low sugar chocolate, the higher the coca content the better. I am of course not sure if that will work but who knows?
Best Wishes.

 

[kitedoc]

Hi @SlimLizzy, I am a type 1 diabetic who enjoys meaningful exercise such as walking to the shops and carrying the items home in a backpack. I use 1/2 kg weights (soft, wrap-around ones) on ankles and wrists which provide some resistive exercise as I walk (either that or I am training for a space expedition to Saturn or Jupiter)!!
Relatives of mine have bowel troubles and they swear by low sugar chocolate, the higher the coca content the better. I am of course not sure if that will work but who knows?
Best Wishes.

 

[SlimLizzy]

Hi @SlimLizzy, I am a type 1 diabetic who enjoys meaningful exercise such as walking to the shops and carrying the items home in a backpack. I use 1/2 kg weights (soft, wrap-around ones) on ankles and wrists which provide some resistive exercise as I walk (either that or I am training for a space expedition to Saturn or Jupiter)!!
Relatives of mine have bowel troubles and they swear by low sugar chocolate, the higher the coca content the better. I am of course not sure if that will work but who knows?
Best Wishes.

hello Kitedoc, thanks for replying
Do like an occasional piece of dark chocolate, but it is not good for me eat a lot of it. Few squares is a special treat.
Find it difficult to "go for a walk" just for the sake of it. There is always something else to do. Have been known to "forget" to buy milk, so walk to the shop becomes a neccessity.

 

[Alexandra100]

Find it difficult to "go for a walk" just for the sake of it. There is always something else to do. Have been known to "forget" to buy milk, so walk to the shop becomes a neccessity.

Me too! I have sometimes walked 2 miles round trip to the supermarket late at night just to get in my missing Fitbit steps. (As I have no car, all my shopping has to be carried home on my back - an excellent arrangement). I find it really difficult to walk on Sunday evenings after the shops are closed! I do recommend a Fitbit for motivation. If you scroll down to the Fitness Exercise and sport section: https://www.diabetes.co.uk/forum/category/fitness-exercise-and-sport.33/
you may meet other Fitbit users.

I am proportionately skinnier than you (5'9" under 8 stone) but I've come quite to like being thin. I can only eat so much fat without feeling sick, but I have doubled my intake of protein and seem to be maintaining my weight. Protein raises bg about half as much as carbs. It is possible that many older people don't get enough, so I feel good about eating plenty to support my muscles (what there is of them).