New to forum and I could use some advice in areas

[John Spartan]

Hey my name is John and I'm 28yro and I'm new to the site. Ive been a diagnosed type 2 Diabetic for coming on 3 years now and I've always been on 2x Metformin 500mg Twice a day and 10mg Ramipril, 5mg Amlodipine Once a day to treat my hypertension which was diagnosed at the same time. My last h1bac test was around 5.6 I think. I believe I was undiagnosed for some time because I've also have retinopathy which has been treated with laser eye treatment. Alot of the symptoms I'd put now to my erratic shift patterns as I work in a 24hr store as a sales assistant. The doctors have always been dum fonded that I developed type 2 as its not in the family and I'm 28 which is very unusual they tell me.

I could use a bit of direction and advice if anyone could help me a bit would be appreciated as I'm really starting to worry about my health in the long term especially with my retinapathy. I've never ever really made a huge effort in really good control just try to be a bit sensible most of the time but sometimes I have too big of a meal or I'll have a couple packs of crisps or to much bread and not have alot of fruit and veg. Sometimes I pay alot of visits to the gym at my local leisure and then sometimes wont go for weeks at a time. Does giving yourself a bedtime and time you wake up routine help have better control. Does having meals at the same time help also? I struggle alot to come up with meal ideas and snack ideas, before I was diabetic I always went for what was quick and easy so my know how in the kitchen is lacking. At the moment I have oatmeal every day half water and half milk and throw in a teaspoon of peanut butter or honey. For lunch I have 2 chargrilled chicken with some mixed veg that I get in a pack and put in the microwave for 4 mins and have a spot of tomato sauce, and for dinner at work I'll have like a tuna or cheese sandwich with an apple. for snacks I just have fruit or peanuts. I really lack knowledge and imagination to come up with a range of meal ideas thats good for me. How much exercise should I be doing>? Should I be going to the gym every day? I'd say I feel normal and full of energy 40% of the time and the rest of the time I feel low on energy. I just have lots of querys and questions and any advice would be great thanks guys..

 

[Dougie22]

I'm sure one of the moderators will post the newbie info any time now. Have aread through that and it'll get you started.

You have been a bit unlucky to be hit so early with this but you can help yourself quite a lot by just slowly moving over to a more healthy diet and taking some moderate exercise. My sons are about your age so I appreciate that some things are a bit more difficult at that stage in life.

There's lots of diet information out there. My advice at first would be to ignore any extremes and concentrate on eating what the majority would regard as a healthy diet. Most here would recommend lowering your carbohydrate intake but start this too in moderation. Try to avoid carry outs and junk food (and chips) as often as you can, and wean yourself onto wholemeal bread and smaller portions of potatoes and rice.

By the time most of us get diagnosed (I'm 57 andd most of us are a lot older than you), we know what constitutes a healthy diet. In my case, that's what my wife has always fed me. The problem was the big mac meals, curries, fish suppers, crisps and fizzy drinks I fed myself in addition.

There are lots of pre-prepared meals out there but you will have to read the labels and look for the calories (if you are overweight) and carb content on each one. If you take your time, and pick wisely, there's no reason why you need to turn into a gourmet chef to eat well.

To find out how different foods affect your own body, you should try to get hold of a test meter and strips (your doctor may prescribe these, given your retinopathy, or may not) and test your blood sugar.

If you take a reading before a meal, then two hours after, you'll soon see what's good for your levels and whats not.

Your doctor might refer you to a dietician and you might find this helpful.

Exercise helps, but doesn't need to be excessive. If you could do a bit more walking and maybe visit the gym a bit more regularly, it would improve your general health but I have found that the key to my T2 management lies in the diet.

So my message would be to start to educate yourself about T2 and how to manage it and make small changes to progressively move to a healthier diet over time.

If your HbA1c is 5.6, that's a really good level and would indicate that you are already doing well.

Try not to worrry too much but do take (even small at first) positive steps to protect yourself over time. I hope you don't find this patronising....just trying to give you a quick response to your post.

You'll almost certainly get a lot more advice from members here. It is really a very good resource.

 

[John Spartan]

thanks for the quick response. Ive already switched to whole grain rice and pasta. I have a small portion of chips now and again if theres no other carbs on my plate in my main meal which I take the metformin with. Ive read before that your ment to exercise every day but I think going to the gym every day is a bit excessive. If I could try to find something simple to do at home and visit the gym only 2-3 times a week every other day that would be better, dont know what to do at home tho. I do struggle to come up with meal ideas. Besides chicken, fish, veg, salad, wholegrain rice and pasta, small portion of reduced sugar & salt beans and drain the sauce out a bit. I have no ideas on what to throw together besides those things. Tis a bit boring and very dry. my girlfriend makes me flapjaks now and again made from oats and a little honey with a bit of cinnemon which is a nice treat. My weakness is definitely chips, pastries e.g. corned beef ones and crisps and I do drink a bit too much diet cola. They are just so easy to pick up quick if your hungry. Its tough to replace em. I use to be about 18-19 stone and then I lost about 3-4 from bad control of diabetes before I had been diagnosed. Think im about 13-14 stone right now and my BMI thingy says I should be 12-13 I think

 

[daisy1]

Hi John
I expect you will have read the information for new members which I posted for you on your other thread.

You were asking what sort of exercise you could do at home. A lot of members here do Wii fit, maybe you would find something there that suits you. There are a lot of posts about this - just do a search on Wii fit. Or, depending upon whether you have the space, a treadmill is useful too. I go for the treadmill and do 40 minutes (gentle speed as recommended by my Endo) 4 times a week. She wants me to go up to 45 minutes in due course. You don't need to exercise every day, in fact a rest day is a good thing for the body.

 

[douglas99]

I know what you mean about meals.
Since I was diagnosed I've cut out nearly everything that isn't low GL.
Oats, any rice, any pasta, potatoes, any bread apart from bergen soya and linseed (and a lot less of that). No sugar, no honey, restricted fruits, like no oranges, only plums.
Most food is things like fish, chicken, meat, accompanied by wok vegetables, and then no root veg.
Beans are ok for me, if I remember to soak the night before.
Watch the carbs in the ready chicken, alot have added sugar.
I don't calorie count though, I figure watching the carbs is enough at the moment.

 

[John Spartan]

I do have an xbox kinect with My shape fitness and some others, I did get myself into a routine of using it regularly and visiting the gym 2-3 times a week and I just fell out of it. Should get back to it. My main struggle is food ideas. Meals and snacks and also meals for work or travel. Wow douglas thats quite alot of things I cant comprehend what meals you have minus all that stuff. Is it just a matter of throwing together chicken/fish/turkey/egg veg and fruit and mix and matching em and making em interesting with herbs and spices and such? Besides nuts and fruit I cant think of what else you could use for travel. I've always just had a sandwich in work. Would making a bowl of wholemeal pasta or rice with veg/chicken be a good idea as a change ya think? Suggestions for meals which aren't to tricky to do would be very helpful. Thanks guys. Oh this might sound silly but Besides apples & bananas, peas, carrots, sweetcorn broccoli salad. I'm really nieve so whats out there in the world of fruit and veg and what I could try thats good for me. Thanks again

 

[douglas99]

" Besides nuts and fruit I cant think of what else you could use for travel. I've always just had a sandwich in work. Would making a bowl of wholemeal pasta or rice with veg/chicken be a good idea as a change ya think? Suggestions for meals which aren't to tricky to do would be very helpful. Thanks guys. Oh this might sound silly but Besides apples & bananas, peas, carrots, sweetcorn broccoli salad."

I went for a low GI diet as a good start for me personally. But it is personal, some posters on here can eat pasta, rice, etc. I can't.
A meter is really the only way to be sure, I had to beg and scrouge mine, the doctor wouldn't prescibe one.
I also quit apples, bananas, peas, carrots, and sweetcorn. I still eat Broccoli.
Maybe I went over the top, but it worked for me, and I intend to try a few of the foods I've cut out to see what effect they have on my BG, but at a later date.

I looked at this list

http://www.the-gi-diet.org/lowgifoods

and took the lowest figures, ideally 10's and maybe 20's, then checked they were low GL as well.

There are some good recipes on there as well.

The tesco magazine this month has a few good recipe in it, some of which are low carb, some could be made low carb fairly eaily.

Most of my meals are stir fries, veg, (usually non root veg), maybe beans, I've found oxo are ok, italian and chinese flavour are an easy way out.

Last nights for example was a couple of beef bugers, on green lentils, with stir fried onion, pepper and mushrooms, with a bit of chili, and topped with fresh tomato cooked in passata. Sounds better than saying it was all the leftovers from the bottom of the fridge, and a packet of burgers left from the BBQ at summer, but really that's all it was, just the odds and ends put together.


Bergen soya and linseed bread is ok for me, but two slices rather than 4 for the snack, and a few plums. Peperami is ok as well.
I've used a lot of cauli to replace rice, potatoes, in all shapes and sizes.

Sunday lunch is ok, tends to be a roast, with cauli, broccoli, spinach or cabbage, green beans, and maybe a sweet potato, boiled first, then finished in the oven.
The rest of the family still have the roast spuds and yorkshire puddings, carrots, peas and roast parsnips though.

The only concern I have is meals seen be be higher fat now, and more meat, eggs and cheese, but I seem ok personally with that.

Keeping a stock of fresh veg is hard work, and remembering to soak the beans overnight.
Iceland help for the veg, and tins of beans and chickpeas give me a good backup.

The tomato sauce is a high carb as well, a lot of sugar in it, so I would give that up as well I'm afraid.