30 December 2021
In my first post in this series, on 23 November, I set out my initial thoughts on receiving a diagnosis of Type-2 Diabetes and especially what I planned to do about it. My intentions focused on exercise and diet. Both are doing OK.
Exercise:
As of half an hour ago, I have reduced the time it takes me to get from the foot of our hill to our front door by a full minute. It took me 5’25.7″ this evening, and that included some stretches of light jogging. My obvious target now is to get that down to 5′, though any winter weather may delay that. I’ve also been doing high intensity burst sessions on my exercise bike, Admittedly I haven’t done for the past week because the bike is in the garage and the weather hasn’t been enticing, but, even so, my daily average resting heart rate now varies between 51 and 53bpm. My average blood pressure is coming down and is, depending on the scale you use, now within the acceptable range for a man in his mid 50s (I’m 62).
Since 11 October, I have lost 10Kg (22lb) and plan to lose a lot more than that.
Diet:
I have shifted my diet substantially. My only free sugar in a typical day is a teaspoon of homemade jam in my porridge (made with slow-release oatmeal). Lunch is generally either a low carb snack based around mackerel and salad leaves or miso soup – often with a bit of spring onion or mushroom or chopped parsley added. We have almost no dairy in our house because of a dietary intolerance of a family member, but I’ve found that our local Tesco do an excellent sheep’s cheese and our Co-op has an really good goat’s cheese. Occasionally I skip lunch and drink water or have a mug of herbal tea instead. I’ve found this a lot easier in practice than that might read. If I really feel a need for a snack, nuts or toasted pumpkin seeds do the trick. The only bread I now eat is homemade spelt bread, and that sparingly when I make it. Supper also tends to the low-carb but I also generally have a child-sized portion of whatever we have as a family.
I have had almost no beer since 7 November (I think 4 pints, two of which were bottles at home), but have had a glass of red wine 4 nights out of 7 most weeks.
So what now?
As I’ve said before, my next appointment with my doctor is in February and my aim is to have made further substantial changes by by then. To achieve that, I will move with more determination towards a low-calorie, keto diet for January, starting this coming Monday (3rd), using recipes and plans provided in books by Dr Michael Mosley and Dr Claire Bailey, though I may sneak in one or two from Elizabeth David or Linda McCartney as well. Much as I like my glass of red wine, January will be dry.
Longer term I want to get back to running, at least to 5K fitness, and preferably to 10K, but that can start in spring when it’s warmer and I’ve lost more weight.
This isn’t at all where I expected to be a year ago, but I’m quite happy to be here. My earlier grumpiness about allowing things to get this far has dissipated and, famous last words, I’m looking forward to 2022. My only disappointment is that Covid restrictions mean I can’t find a beginner’s Tai-Chi class, but that will come.
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