Making Lifestyle Changes To Improve Blood Sugar & Cholesterol Levels

[slow&rusty]

Guys - Thought I would share a wellness moment...bottom line "we ain't getting any younger!". I joined Pelican when I was in my early 30s and now I am in my early 50s!

During Covid and working from home for almost 1-year I had no idea that my cholesterol and blood sugar levels reached an all time high, coupled with the fact that I was at my heaviest and had not been to the gym in years.

I had a check-up with my family doctor and it was a wake up call. Coupled by the fact that if you inherit bad genes...that's the card you're dealt.

Since July, I decided to make some small improvements or rather "changes" in what I eat and lifestyle versus being on cholesterol medicine all the time.

Some of the changes:
1) I used to drink 1-2 beers every evening with dinner. On the weekends, I really enjoyed G&Ts. I've decided to completely eliminate these drinks. At first I really missed it, but now, not so much. If I go out for dinner with friends or my wife I will have one drink..that's it.

2) Cut back on red meat. We used to eat beef about 1-2 times per week, now its about 1-2 times per month and typically it will be a small portion.

3) I used to be a huge cheese lover / eater....and now we do not buy any more cheese. Also really, cut back on bread..also tough, as I love bread!

4) I love cereal...but now, its all high fiber stuff with no added sugar and then I add fresh strawberries.

5) I am now making an effort to go to the gym 3 times per week. This was a big struggle for me, as I do not like going to gym (too many egos, people taking selfies and I feel like the old guy there) but I force myself. My wife has been great at encouraging me and will go with me at least once or twice per week. It is one hour, so once I'm there, it goes by relatively quickly.

6) Go for a long bike ride every weekend, a min. of 2-3 hours either on Sat or Sun.


With the above, I have lost almost 11-lbs and brought my cholesterol and blood sugar levels down by quite a bit (I don't have the numbers in front of me) but my doctor and I were pleasantly surprised.

I'm currently 6-ft and 177-lbs, back in Aug I was pushing 190-lbs.

I have always been physically active between working on my cars, cycling, doing all my own yard work and really never sit down to watch TV but currently I feel at my all time best.

Hope this helps encourage some of you and curious what your experiences are.
My best,
Yasin

[kach22i]

I went on a low gluten diet about 10 years ago, and still on it.

What ever works, gotta try to change if it's not working for you.

Any waist size changes?

[masraum]

About 8 years ago, I had high cholesterol, and a Dr tried to put me on statins. I changed my diet. I added a ton more fiber, and I removed most of the extra sugar. I didn't change my meat or cheese intake at all. When I went back, my cholesterol was down to the 160s.

Lots of sugar causes inflammation in the body which is bad. I greatly reduced my sugar intake. I've back-slid some. I'm not eating as much sugar as I did, but I am eating more. I'm not getting as much fiber as I did. My chol is back up some, but not nearly what it was.

my "before" thread
http://forums.pelicanparts.com/off-topic-discussions/780043-cholesterol-reduction-what-you-did.html

my "after" thread.
http://forums.pelicanparts.com/off-topic-discussions/804369-cholesterol.html

[jhynesrockmtn]

Well done, change is hard. The hardest part is making it last long term. Sounds like you've done it the right way.

I've watched my oldest stepson and daughter struggle with their weight. Him especially. He's always going on some extreme diet to try and lose the weight he has gained. It never lasts.

[asphaltgambler]

Good for you! - I'm been going through similar and ultimately went on Trulicity as after a year of all that could not get my A1C below 6.0. High blood sugar will kill you faster than most anything else...….

[fastfredracing]

Just hopped on the same train , great timing for this thread . My wife's scare, has the whole family wanting to eat healthier and take better care of ourselves

[Skytrooper]

I am in a similar situation. After I retired in December, I re-injured my sciatic nerve and was basically bedridden for 3 months. The associated food intake and lack of mobility pushed my blood pressure to stroke level. My A1C also rose enough to put me back in the diabetic range. My Cholesterol is very slightly elevated. Dr put me on 10mg Lisinopril and said I should restart my metformin (temporarily). I had been off all meds since 2016. A few short months of a bad diet could have ended badly for me....and I am only 60.

You are not alone !

[Tim Hancock]

We just had our Cholesterol and glucose checked at work for a wellness check for our health insurance. At 55 I have always eaten what I wanted and only watch what I eat when I start getting a belly. I often have a few drinks in the evenings.

I am wondering if I might have some other problem as my total cholesterol was recorded as "under 100" with HDL at 53. Fasting glucose was 80.

I don't really understand all this, but the person administering the test said that my total cholesterol being under 100 meant that she could not calculate my Total Chol/HDL Ratio.
She recorded it as N/A. When comparing results with other co-workers they all had the ratio recorded. Is too low of a total cholesterol number something to be worried about?

[ckelly78z]

Yeah, at 56yo, I am dealing with this now, and trying to find what works. I do know that when I eat more fruit, and salads, I tend to feel better, and maintain a lower weight From having covid last month, my lungs are still trying to recover, and my legs were swollen , so this paramount in the next few weeks before we head back to Jamaica (Sandal SSC). I don't drink much at all, but the resort will test that with open bars everywhere, and 9 all inclusive restaurants.

I try to make a conscious effort to get up and move away from my desk every hour, and we have taken up disc golf, and like to ride our ebikes.

[asphaltgambler]

Two easy things to do that are helpful in your diet are: 1) Metamucil 2X a day, (no sugar added) 2) Apple Cider Vinegar unpasteurized, unfiltered = 1oz 2X a day

Those 2 are proven to help the digestive system move out and reduce absorption of sugars, fat and carbs in your lower intestines. Just make it part of you morning and evening regimen just before meals

[LeeH]

I'm borderline borderline diabetic. That's not a typo. Borderline diabetic is an A1C of 5.7. Mine is 5.5. My fasting blood glucose is always right around 100. Maybe 108. Maybe 98, but almost always in that range. My doctor brought this up more than 10 years ago, but I didn't worry about it. I'm healthy, athletic, and always active. I could eat whatever I wanted... and did.

Over time, I truly became a sugar addict. I'd load up on "chocolate" covered nuts and sweetened banana chips from the bulk section at Sprouts with the idea that those two bags should last a week or two, then kill them both in 2 days. Breakfast was steel cut oats, but with a very ripe banana added and I did this every morning for years. I could put down a carton of ice cream in 2 days. My girlfriend is a wonderful cook, but typical of Asian food, every meal included rice or rice noodles.

Problem is, I never got any negative feedback... other than needing a nap after lunch. But... despite eating a simple carb, processed food, high sugar diet, I still weighed 168 (6' tall).

A friend of a friend passed away from complications of diabetes recently. Reading what his widow wrote on the Go Fund Me page they put up really got my attention.

"James had a long time battle with Diabetes. During his battle He underwent Quadruple open heart bypass, Pacemaker, Stints throughout his body for heart, kidney, stomach and legs. Suffered a few heart attacks and three strokes one ending with his left eye sight taken along with minimal use of his left side arm and leg. Over this past year he lost both his legs before his battle ended with him passing Tuesday Oct 12, 2021."

That really was hard to read. I knew if I didn't make some changes I'd end up going down the same path. I watched a lot of videos by Dr.s Phung, and Ekberg trying to learn about the science of what's going on. I've cut way back on carbs and sugar, started doing time restricted eating. Been there for a couple of months. I've lost some body fat... down to about 160 and feel great. Unfortunately, my glucose has not responded to this and is the same. From what I've read, it may take years before it comes down, if at all. We'll see.

[asphaltgambler]

^^ yes changing your diet and reducing sugar intake; there is at least a 90-day or more wait because as your red blood cells with sugar molecules attached take that long to die off and be replaced with new. It took 6 months to see a .03 change in my A1C, another 6 months to get down to 6.0

[slow&rusty]

So glad to read all the comments with some similar experiences.

It is very inspiring and really helps with making this a permanent thing.

I'll dig up my new blood level numbers when I get home as a comparison.

[Tobra]

Also vitally important is quality sleep

[911 Rod]

We are all getting to "that age".
I keep telling myself I'll start tomorrow.

[jhynesrockmtn]

I've put this up on a few related threads but I would encourage those with pre-diabetes to check out the books by this guy. He's a life long type 1 but his personal research into what foods do to blood sugar and lifestyle advice are well done and approachable. His writing is focused on helping those with type 2 reverse things. He's a great public speaker as well. Ironically I got diagnosed with late onset type 1 a few years after hearing him speak.

https://rickmystrom.com/

[cabmandone]

Great job!... but yer makin me feel fat at 6'1 193

[Bill Douglas]

Phew. I think you have done everything you could do. I salute you sir!

Me? I gave up eating sweets after dinner. But that's it. I still drink lots of wine, eat steak/bacon/chicken every day. I feel healthy enough for a big ugly old guy.

[HarryD]

For Diabetes:

Check you A1C every 3 months. Less than 5.7 means non-diabetic. Over 6.7 definitely diabetic. Between this, you are on the road but not there yet.

This is what seems to work for me. My A1C goes between 6.2 and 6.7. I am on medication (metformin and synjardy). I watch my carbs. Per my dietician I should have less than 75 grams of carbs in a meal (3x daily) and 30 grams for snacks (2x daily). If you manage your carbs, most of your other nutrients typically seem to fall in line. Interestingly, most published normal servings of food are multiples of around 15 grams. Drink lots of water to help flush glucose out of your body.

Watch your weight as a lower weight will help reduce your blood sugar.

[Evans, Marv]

I was surprised a couple of years ago when they told me my A1c was 6.5, & I was prediabetic. I've always been healthy, 5'10" and 170 to 176 lbs. About five years ago my middle started to get thick. I've always had elevated cholesterol since first tested in my early thirties and take a statin (currently rosuvistatin), but only half a dose since I've had reactions to every different one I've taken. Last time I had a reaction and was off statins, my level went up to 358. So I take half a dose, which keeps it at around 230 total. My wife & I have gone to intermitant fasting - the 6/16 schedule and like it. I've cut way down on sugar, carbs, etc. which has lowered my A1c to 6.1, but i doubt it will go any lower. I've also started faithfully (hope I continue) a three uphill/downhill mile walk exercising with my heavy hands weights three times a week. This is in addition to my work around my place with 2.5 acres. I've noticed a definite improvement in my aerobic capacity, but at 79 years of age, I guess I can only improve to a certain level. I can tell you when you hit a certain age, whatever that age is for you individually, things start to happen that aren't very good. So from my point of view, I'd encourage everybody to get on the train as best you can. If not, you get what you get.