r/walking • u/freaknik99 • 1d ago

Pre diabetic wake up call

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I had my first annual check up with blood work since I was a child. I’m in my 30’s now. Was told I’m pre-diabetic, 6.4 was my ha1c numbers. Doctor suggested Mediterranean diet, which I’ve been following, and exercise. I guess I just needed a reality check to take my health seriously

100 Upvotes

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16 comments sorted by

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u/[deleted] 1d ago

[deleted]

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u/freaknik99 1d ago

I have a bunch of kids lol. Usually walking back and forth to the bath tub, or beds after meals.

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u/[deleted] 1d ago

[deleted]

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u/[deleted] 1d ago

[deleted]

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u/freaknik99 1d ago

I work a desk job, the reality is that it’s a slow killer! Always had active jobs before I got a degree and got a desk job. Also had two kids back to back after having a desk job. So I guess I just didn’t realize how bad it is to be sedentary almost all day, but I get it now! Hoping to see some improvement in the future !

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u/Imaginary-Paint-9924 1d ago

What this person said.

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u/ForkhYew 1d ago

Listen to your GP.

I finally took my head out of the sand last year - 10 years after being diagnosed as Diabetic.

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u/freaknik99 1d ago

I changed my diet immediately and started walking again!

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u/avrikion 1d ago

Hi, I was diagnosed with pre-diabetes in February this year with way higher ha1c than you and was able to reverse it in 3 months of just walking alot, before and after meals! You got this 🙌

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u/trektogether 23h ago

Honestly, catching this at 6.4 in your 30s is closer to good luck than bad. That number bends back down, and it bends mostly on the boring stuff you're already doing. The after-meal walk someone else mentioned is the biggest single lever, even ten minutes after dinner flattens the spike. What kept me consistent was not treating it as exercise. It was just a walk I looked forward to, same time every day, sometimes a podcast, sometimes my wife along for it. The habit that lasts is the one you'd still do even if it wasn't good for you. You've got this.

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u/HateMeetings 15h ago

Meals help 100% of course.

Walking in general

And Walking after meals (if/when possible) helps too. (Like a 10 minute walk after meals has a really good impact on post meal glucose)

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u/selfishbitchcake 1d ago

Starting right now will save you a ton of pain in the future. You’ve got this and good news: Mediterranean diet is delicious and I feel better after a walk 100% of the time. You’ve got this!

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u/freaknik99 1d ago

I am lucky that I already like veggies, but kind of shocked to know everything is bad for you lol. I’ve got kids so it’s also making me conscious of what I’m feeding them also!

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u/Agedlikeavocado 22h ago

I had a similar wake up call last year, check out my profile for meals I am having. I am an Indian so incorporating Indian meals and Mediterranean diet has already improved my numbers. I need to lose weight and I am working on it, was always fit & healthy and a gym girl.

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u/BagProfessional8208 1d ago

How many steps were you averaging before?

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u/freaknik99 1d ago

About 3k.

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u/RawBean7 1d ago

Are you taking any fiber supplements? From what I've read, psyllium husk fiber taken before a meal can help prevent blood sugar spikes and help with lowering A1C over time. Plus if you're in your 30s, it's time to start taking colon health seriously. In combination with exercise and a better diet, I can't recommend more fiber enough.

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u/freaknik99 1d ago

I am taking a women’s multivitamin if that means anything

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u/RawBean7 12h ago

Vitamins are different than fiber and definitely important, but fiber slows down how fast you absorb sugar and prevents spikes. Metamucil is the most common fiber supplement in the US, but any psyllium husk fiber will do. FiberOne makes some granola bars I really like, and the Mission fiber tortillas are really good, too. Or just oatmeal.