I am in the Prediabetes Range - No Excuses

 

                                 

I had my annual blood test in early September with an extra test for my heart. Everything seems normal, but one change has made me concerned. My glucose fasting level, has been climbing over the years, especially the HbA1c is in the prediabetes range.

I am not one to muck around with my health, so I have taken many steps to arrest the rise in the HbA1c as the onset of diabetes is a sign that the metabolic syndrome is at my doorstep and many health issues will develop if I do not do anything drastic to arrest this.

Weight Loss Regimen (Eat Wisely).

I have concienctiously made extra efforts to lose weight. Since the middle of this year, I have lost some 4 kg, from a high of 79 kg, I now weigh 75 kg. 

My target or ideal weight would be in the 72 to 75 kg range. I hit 73. 5 kg this morning after I went on a long and hard run at the East Coast Park. But I put it back after a rather hefty lunch.

From today till end of the year, I plan to eat even more healthily. This means, I have cut out totally or minimize as much as possible : 

   DIetary Restriction

a) chocolates (cut out to 0)

b) ice cream  (cut out to 1 x per two weeks_

c) sugar (check and ask for everything less sugar. No more three in one anything). 

d) carbohydrates such as rice and noodles (I must and I will).

e) alcohol (cut to 1 x per month)

f) cheese and most dairy products (cut to 0). 

Sequence of Eating

a) Vegetables first

b) Protein next (30 g per meal)

c) Carbohydrates last 

d) 0 alcohol consumption (I am battling with this, now its at most 1 glass per week).  

Health Supplement (Probiotics)

I'm taking Proviva probiotics with bittergourd (1 month already). 2 tablets daily. 

Exercise Regimen (Current)

I plan also to continue my post meal regimen of walking (perhaps even slow running) after every dinner. 

Time duration : 20 minutes to 70 minutes post dinner

New Regimen (Post Lunch)

I plan to invest in a walking treadmill and place it in my office for use after lunch (20 minutes to 30 minutes).  Current : 0. Plan is to buy a treadmill and use it everyday I am in the office. 

New Regimen (Running)

I plan to run up to 3 x weekly (Sat, Sunday and one weekday) for up to 6 km at 7 min / km pace. Currently 1 x weekly. Plan to increase to 3 x weekly. 

New Regimen (Morning 15 minutes) - Welcome the Sun

I have and will continue to welcome the sun every day for 15 to 18 minutes of walking interspersed with some basic stretching and some weight training. 

The plan is to get some sunlight into my eyes for cortisol to be generated.

Next Blood Test - Between late December to early January 2027 latest. 

I am ready for the Battle of the Bulge. It will be my mindset and I need to always practice these habits going forward. 

I plan to win this so as to give me another good 10 to possibly 20 odd years of excellent health span.