This is the seventh article of my Weight Loss Journey. You can read the previous posts by clicking here.
I am now 79kg, 16kg lighter than I was in April 2024. People ask me about my goal weight and to be honest I haven't set a goal. I don’t like the pressure. I have to remind myself that avoiding full blown diabetes, and becoming stronger and fitter are my primary goals.
In my early twenties and pre-babies, my weight was around 60 kg and I always felt a little plumper than I wanted to be. Though looking at this picture, I was probably average.
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- Written by: Pat Pughe-Parry
This is the 8th article in My Weight loss Journey. You can read the first one here.
My Weight Loss Journey is one of ups and downs literally and figuratively.
I started my diet on 17 April 2024 and it is now the 17th of December 2024. It is the first year that I can remember, where I lost weight instead of gaining weight over the winter months.
It has been a couple of weeks since I last posted about my weight loss journey. My weight has plateaued around 79 kg, 16.5 kg lighter than I was in April.
The odd muffin and a "few" of squares of chocolate has passed my lips which is probably why I haven’t lost more weight. But I have managed to control my previous habit of food bingeing when unhappy.
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- Written by: Pat Pughe-Parry
This is the 9th article in My Weight loss Journey. You can read the first one here.
Monday 30 December 2024.
Yesterday was the first time since 2018, that I have managed to get my swimming costume above my knees.
My favourite exercise is swimming and for the next couple of weeks we are house sitting in Greenside, Johannesburg in a home with a lovely big pool. I am in heaven.
I don’t usually like my photo being taken, and definitely not when I am wearing a swimming costume. But this is a momentous time in my life and I am proud of myself.
I asked Dave to take some pictures of me in my costume. When I saw them I have to admit the ones that showed my very wrinkled legs shocked me.
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- Written by: Pat Pughe-Parry
This is the 10th article in My Weight loss Journey. You can read the first one here.
My weight loss has slowed down considerably, the trend is still downwards with a total loss of 17.5 kg since April 2024. I have a new wardrobe of clothes which fit thanks to Kev and Aleks spoiling me.
In this post, I am focusing on Type 2 Diabetes which is considered to be a lifestyle disease. My prediabetic diagnosis in 2024 at the age of 69, was the trigger for me to take charge of my weight and my health during 2024. Our poor health choices contribute to reduction in insulin production. Insulin is produced by your pancreas and controls your glucose / sugar levels in your blood.
My diagnosis was the kick up the rear end that I needed to change my eating habits. I had ignored the warning signs for a couple of years.
Type 1 Diabetes is due to the pancreas not producing insulin which manages our sugar levels. Type 1 diabetics are usually diagnosed at a young age and need insulin injections throughout their lives.
Disclaimer: I am not a medical professional.
However, being diagnosed as pre-diabetic at almost 70 years old, married to a diabetic man for 18 years and living in a home for Senior Citizens where a number of residents have the disease, I am reasonably competent to talk about my experiences of the condition in the elderly.
Neither Type 1 nor Type 2 diabetes can be cured. However, Type 2 symptoms can be reduced and perhaps go into remission if your diet, exercise and general health are controlled.
Until I met Dave in 2006, I had never thought much about diabetes as I didn’t know very many people who had it. Dave has had diabetes for 30+ years and the disease has progressed over this period. He injects several times daily with insulin and also takes Metformin tablets.
Diabetes is a double whammy disease. It is like Goldilocks and the porridge. Not too low, not too high, it must be just right. The consequences for hypoglycaemia (too low glucose levels) are as dangerous as hyperglycaemia (too high glucose levels).
What is too low, just right, and too high?
Glucose levels are measured using blood tests taken after a fasting period of around 8 hours.
The glucose levels mentioned below are the standard diagnostic ranges. Our “own” normal may differ slightly depending on our age and our health.
Hypoglycaemia: Low blood glucose levels
Below 3.9 mmol/L (Millimoles per liter) is concerning.
When your blood glucose level drops too low, you can go into a coma. Dave has fortunately never been into a coma but he passes out which is very scary. I have also had the odd episode where my glucose levels have been low and although I haven’t passed out, I perspire and become very shaky and disoriented.
Your blood sugar can “go low” if you are not well and your glucose levels become unstable. If you don’t eat regular meals and overdo the exercise, you can also experience low glucose levels.
The temptation is to cram as much sweet food and drink into your body as quickly as possible to raise your glucose level. This is not ideal but it is a survival method and we are usually panicking. A horrible headache often follows a “low” and you need to sleep off the event.
We usually keep a few sweets in the car or in my handbag in case of emergency while we are out.
Normal blood glucose levels
A fasting blood glucose level between 3.9 and 5.5 mmol/L is the accepted normal range.
Two hours after eating, your blood glucose levels should be below 7.8 mmol/L.
Pre-diabetic blood glucose levels
If your fasting blood glucose level exceeds 6.9 mmol/L you are considered as pre-diabetic and should make changes to your diet and exercise regime. You will possibly be prescribed a tablet that treats type 2 diabetes. It regulates your blood sugar and helps your body use insulin effectively. These tablets are known by different names. For example, Glucophage, Metformin and Big Sense are the most common ones.
Hyperglycaemia: High blood glucose levels
A fasting blood glucose level above 10 mmol/L is regarded as being diabetic.
Some of the symptoms of hyperglycaemia include:
- Increased thirst is one of the first signs
- Weight loss yet being constantly hungry
- Constant fatigue
- Increased urination and kidney problems
- Blurred vision
- Tingling and numbness in your hands and feet -
- Dry skin
- Cuts and sores take longer to heal
- Neuropathy or nerve pain in various parts of your body
- Heart problems
- Poor circulation which causes your legs to swell and may result in amputation of your limbs.
Treatment Options
Non-medication recommendations
- Cut out sugar from your diet as much as possible. My grandfather had a sugar cane farm and although we ate a lot of fresh food, the family joke was that we had to support the sugar industry. Sugar in our tea and on our porridge and plenty of home baking. However, we were much more active and our diet was very balanced. This is difficult because so many pre-packaged foods that we eat have added sugar. My personal approach has been to cut out the sweets, cakes, biscuits and chocolates and eat smaller portions of everything else.
- Exercise more. This is easy to say but when you are feeling constantly tired, your body aches all over and you are short of breath, the chair in front of the tv is more appealing. I used to struggle to walk 100 metres to our gate in our complex. However, I have made it a bit of a game. Marching on the spot, lying on the bed doing simple exercises, swimming whenever I can, doing a little bit of gardening, has made an amazing difference.
- Reduce stress. I am by nature a worrier and as if I don't have enough of my own issues, I worry about everyone else. I have worked hard on putting in boundaries and learning to say NO!
Medication Options
- You will probably be prescribed a daily tablet (Glucophage, Meformin etc) to help regulate your blood glucose levels as a first option.
- If the tablets are no longer sufficient to control your blood glucose levels, you will probably be prescribed insulin as an injection with a syringe or a special pen, or a pump or even an inhaler. Each technique has its pros and cons.
Tablets have a long shelf life, whereas liquid insulin must be stored in the fridge and once a vial is opened it needs to be used within a short period.
- Ozempic (Semaglutide) injection pens have been approved to control diabetes. Because Ozempic helps with weight loss it has become popular among those wanting to lose weight, even if they don’t have diabetes. It is very expensive and there is currently a world wide shortage.
Diabetes is a nasty condition and I have chosen to protect myself as much as I can from a painful and miserable death. It is hard to have to say NO to my lifestyle of 70 years and make better choices. I also don't want to be more of a burden to my family than I need to.
If you would like to chat, please send me a message.
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- Written by: Pat Pughe-Parry