old guy, but new on this forum

hi folks,
This is Murali, am new here just signed up. My hello to all of you. my question is 'is it possible to keep off diab/t2 and never to get it?'. my background:

age: 45
ethnicity: Indian/ born and grew up in India; now living in USA
Current Status: Negative [checked regularly once in a month]
Last readings: fasting BS: 82; HbA1C: 4.7; Blood Pressure: 105/65
Body weight: 140; BMI: 23.5 Body Fat %: 18.2%

Family History: Father and Mother both diabetic, very obese and Hyper-tense. Mom died of diabetic reasons. All of my younger siblings are tested positive for T2 diab two years ago; I am the eldest.

When my siblings tested for T2 positive; I immediately started weight reduction through diet and exercises. Over 2 years I brought my weight from 185 to 140lbs; BP from 145/90 to 105/65; body fat from 26% to 18.2%. Most of my visceral fat is gone. But still exercising regularly and eating healthy. What I noticed is - if I eat bad for 3 or 4 days, my weight simply races up!

Now, as you all know- 'Human genes are programmed' and one of major reasons for T2 diab is 'gene factor' which nobody can do anything. So, I am back to my question -
'is it possible to keep off diab/t2 and never to get it?'. Somehow, I am scared of T2 Diab basically seen my family members badly suffering.

Please help me with your comments and suggestions

Hi NoCrbs4Me,
Thanks for the response. I tried hard to get back and still trying. My life is like this.

1. If I have to eat carbs [rice, potato etc] I must exercise to the point that I sweat. Only after a good exercise I allow myself to eat carbs. Otherwise, low-carb, small portion, divided over the day. But I really love rice, potato etc, it is like my fav foods are carbs; but sacrificed a lot over 2 years.

2. Daily exercise target : 500 calories. But I get into 450 - 550 calories range. 4 days [except Thursday and Sunday] each day about 60 minutes of exercises, will stop once I start sweating. Sometimes go on long distance jogging, but like once in two months or so.

One point is - my resting heart rate is about 80. One of my friends told me that is bit high for my other readings. My BP is almost in athletic range, but not this resting heart rate. I know how to get there, need to do a lot of endurance exercises, but that requires a lot of rest too, which is difficult to get.

Recently one guy told me that whatever I do T2 will greet since it is in the family. He told me obese people, once diagnosed with T2 can reduce body weight and stay normal. But what can be done if I am already having a BMI below 25 and get T2? This question put me in serious stress.

Hi NoCarbs4Me,
Thanks for your response, in fact very soothing.

Yes I fully agree as you sensed my 'inside feelings and stress' about T2 diab. Since the point one of my friends told me 'weight reduction for 45+ guys with tendencies towards T2 below BMI 24 may not be good'; I I completely got mad at myself for a couple of days. In fact he is the guy who told me to get into shape, helped me a lot (seriously!) to get rid of my excessive fat. , but at that time I did not tell him about my family diabetic history. He is very knowledgeable, like a teacher to me. Importantly he is a professionally trained nurse in the area of emergency and trauma care. Now retired and runs a gym; strictly for close friends.

We are close friends, everyday we take coffee by me or by him in the evening. He is a White American and actually helped me a lot in many ways. Last week my sister age: 42, [not obese really] got tested for +ve, then my friend told me to 'prepare mentally' and that my turn is just a matter of time. Now in my family I am the only one not +ve as yet. My friend is aiming at calming me down and gradually prepare me to face the reality. It is in my best interest, but somehow I am very disappointed given the fact that I worked hard on my body for 2 years to get fit! May be I was supposed to get it sometime back, due to my efforts it did not show up as yet.

His points are -
- if my body weight is already low, there is nothing much I could do [if I get it] except following doc's prescription and that I will be depending on Metf'in or pricks on a daily basis.

- 90% of the people start taking measures like weight reduction and diet etc; only after they are tested positive for T2. And this is the most common path followed and observed. And rest 10% do not do anything and reach their natural ends. Well, he sounds logical to me; I did not consult any doctor when I decided to reduce my heavy weight personality. And then no doctor told me to start reducing the weight either; except one doc told me "nothing to worry about Diabetes, since it is there in family, you will definitely get and we will put you on metf'in".

I will take your advise , stay calm, and try to continue what I am doing.

HI Paul:
I think you hit the nail too! Yes, I fully agree, rice is staple food for us - goes from breakfast to dinner. I have to admit that my family members indulged [read -'eat'] more than other average Indian family do, as rightly pointed by you. After coming to US, I added pasta and managed to reach 185lbs. Not just rice, our normal 'Indian' diet will use more cooking oil, besides spices. These days life is mostly spent at desks in air-conditioned office spaces, not much physical activity, at least to me.

Now you all can understand my 'rage', I started searching on the net and found this forum. Some of the threads are very valuable. Reading them is like better than visiting a GP. There is a lot to learn here. After all, I am not alone. Strangely no GP (with all respects) will advise on exercising or diet.

I will be around on this forum and keep you guys posted. I have company at least.

Hi Ruth,
Thanks for your response. I am training myself hard to put on 6-pack. But it is very hard to get build muscle after 35; and that I am now 45. One good thing is - I got rid of most of the visceral fat. At least according to the published info, the visceral fat is one of major contributing factors to T2 Diab. My body fat percentage is now at 18%. Usually for male athletes and 6-pack holders it will be around 12%. So, for me going down to 12% is no easy task and I have to sweat out a lot and eat very clean - on a continuous basis. At the same time, it is essential (normally expected) that the body weight remain constant. That means body fat should be replaced by lean muscle.

Not sure if my strategy works or not; in avoiding T2 Diab - But I am on my way, have 2 years to reach the target 12%. In my opinion, people who are tending towards T2 Diab should do something before. Or at least do whatever that takes, to stay normal without too much medicine or doc's help.

Yes, NoCrbs4me,
it is not required for T2 diab; but as I stated already, following advice of my friend who lives opposite to me. He T2 diab for last 20 years or so, helped many guys around in his gym; just that he never handled Indian origin persons before. He is about 72yrs, never on medication for anything. According to him, having a goal is important.

He first set a weight goal for me, when I got there he set 20% Body Fat as a next goal; got there somehow. Now he put this 6-pack goal as next target. But is extremely difficult, but I am trying. Honestly, I am much better now, after following his advises over the years. Strange thing is - he is 70+ and am 45, his son is 40yrs. This old man is much better in terms of fitness when compared to both of us!

Of course he is retired (no stress) and works in his garden and mostly in standing / moving position all through the day, training his buddies. So IMO that helps him to avoid or keep T2 diab under control

yes, i agree that we should compare, bodies are different. my stress (read 'fear') is about 'gene factor in our family'. i spent last weekend in reading a majority of threads here. now feeling much better. is there any member here who overcome the 'family gene factor'? any experiences in this line? am looking 4 such things, but will hang around to learn from you all.

Brightside said:

Mekula I think u r doing great....u r fit, exercise regularly, watch the carbs....so u r doing all the right things....trick now is to sustain this lifestyle....the rest is now in the hands of the gods....

If 80% of people do as u do then the incidence of type two would diminish substantially....but for some there nothing they or anyone can do....they will simply get sick....f...ed by the finger of fate as they say.

So keep exercising, control the carbs, stay healthy that's all one can do.

As a medical guy told me once when I remarked that he is very fit and walking up table mountain 3 x a week must keep him very healthy, his reply was...." Being healthy is just a slower way to die"

His was a joke and we should strive to be healthy, but we are all facing the same end, so don't stress too much about it

Click to expand...

Excellent, well said.
"trick now is to sustain this lifestyle..." - not just trick; it is very hard, but trying. I sacrificed most of the foods, tv programs [like to down coke and pop-corn while sitting in couch, watching tv] all my family are obese, am the only one to shed pounds and look smaller.

"Being healthy is just a slower way to die" - agreed. My life now is very dull. No spicy foods, have to sweat a lot reach daily target exercise/ calories, etc. then body needs more hours of sleep to recover, thus reducing job productivity.

"the rest is now in the hands of the gods." - one of my friends told me, "one might be very healthy, but who knows what Gods have in store for us? a road accident, sink hole, earth quake?. Yes our lives are very fragile than we can imagine.