Pre-diabetes - how to avoid type 2 diabetes

[LightandAiry]

I've had a HBa1c test (I have them yearly) but this year I've had an increase to 44. It seems to be creeping up. I thought it would decrease as I've lost 1.5 stone. I could still do with losing another 1.5 stone.

Has anybody decreased their HBa1c score, and avoided type 2 diabetes? If so would be great to hear what you did/how you did it.

I am active and do yoga, walking and weights at the gym (although I've not been great lately at keeping this up).

I try my best with diet; have Greek yogurt, berries etc. It would be interesting to have some more recommendations.

Thanks in advance.

Have you had a look on the diabetes U.K. website? They have lots of info to reduce the risk of diabetes. As the HBA1c blood tests looks at blood markers over a 3 month period, it’s all about consistency, so if you’ve had a relaxed summer with birthdays/celebrations etc it can affect your results, is it possible that’s why it’s creeping up?

https://www.diabetes.org.uk/about-diabetes/type-2-diabetes/prevention/healthy-eating-tips-to-lower-type-2-risk

Hi! This was me two years ago, my score was 43. Last year I got it down to 41 and this year 37. Has your GP referred you to a programme to help? I was referred to Second Nature and it was fantastic. It’s an app with recipes, work out videos, daily articles and a community. They send you scales and you track your weight in the app. Ill be honest, I lost 10 pounds in the first year which I have now put back on But i think because I radically overhauled my diet my hb1ac results have improved. A typical day for me would be:
B: full fat greek yogurt, homemade muesli (made from nuts and seeds) and raspberries OR overnight oats
L: falafels avocado and salad OR sandwich on sourdough OR houmous veg and seed crackers
D: just a family meal, i try to make sure no more than 1/4 of the plate is white carbs

Main thing I think helped are-
loads nuts and seeds which make me feel full and are source of protein
trying not to snack between meals if I do i have a nairn biscuit which are 40% less sugar
eatibg full fat versions of things as less processed and keeps me full

Good luck you can do it, it’s cheesy but it felt overwhelming at first but then it really did become “second nature “ hopefully your GP can refer you

@TheOlderIGetTheStayerIHome that's a good point - the heatwave was not easy; I didn't exercise very much, had more ice cream/lollies to keep cool and just before the test we had returned from holiday....some over indulgence. Thanks for the diabetes UK link

@Acunningruse I've been pre diabetic for a long time with a result of 42. Last year it had gone up to 43 now 44. At first I was offered the NHS prevention plan but I thought I could keep things under control myself. It stayed the same for years but now it's going up and I have to take it more seriously.

Thanks for the Second Nature recommendation. Did you make your own falafel or shop bought?

Thanks for replies ☺️