Diabetic, Overweight & Mentally Unwell

quarterhorseygirl · May 2019

My reasons for coming back to MFP again (and actually using it and sticking to it) are not simply just for weight loss (although it is a driving factor because I would feel better physically as well as mentally), but also to get my diabetes under control (and avoid insulin) and to help my mental health improve (my anxiety and depression have never been worse, and the worse my health is, the worse they seem to get and vice versa).

I'm not entirely sure which category this will fit best in, so I'm going to choose the original category of General Health, Fitness & Diet. I've been diabetic for a few years now and feel like I've failed at it completely. It startled me, I got the basic gist of what I needed to do, have taken any meds as prescribed, etc. but for some reason, until recently I never really looked more into it or took it seriously enough to also modify my diet and exercise choices. Hearing your doctor say 'I think you need to go on insulin' when you're supposed to have been losing weight and eating better to reduce your numbers is a little terrifying, disappointing, frustrating and a plethora of other things.

To boot, I am suffering from some pretty severe anxiety and depression. It's severe enough that I am currently not working and feel unable to work as a result of it. That is frustrating by itself and makes it hard not to be really self-abusive. Then throw on top of it that I'm failing at being diabetic and leading myself down a path I am terrified of (insulin, inability to afford insulin, amputations, damaged eyesight, death, etc.) I feel like a total failure. To deal with my emotions, I eat and I play on the computer (games, YouTube, Netflix, basically any escape from reality) and live a generally sedentary life as a result.

There is SO much more to the story and it feels like all aspects are so intricately intertwined that if even one falters, all will go tumbling down. It feels like there is so much to lose if I fail at it this time, including my health mentally and physically, relationships, reputation, even the very land I live on. With that in mind, I'm going to give this another go and use this thread as a progress checker as well (because it's cathartic to type these beyond just looking at charts), but I welcome anyone else's thoughts, experiences, ideas, etc.

Anybody else's plate so overfull they're not sure where to begin?

For Progress Tracking's Sake

SW-303
CW-303
GW-151

SA1C-10.7
CA1C-10.7
GA1C-6

Exercise - 30 Mins Brisk Walking (daily)

Diet - MFP guidelines PLUS Diabetic guidelines, still working out the kinks

Phirrgus · May 2019

I'll start with posting this link. It's really an excellent guide for anyone wanting to lose weight.
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

You certainly do have a lot on your plate, but fear can make things look much grimmer than they actually are. Take things one day, or moment at a time, ask all the questions you need to here. There's some fantastic support on these boards.

Be patient, and be kind to yourself. You will get there if you put in the little bit of work it takes.

puffbrat · May 2019

Hi and welcome back! You sound like you are struggling more than I have experience with, but I do know what it feels like to be overwhelmed and deal with depression and anxiety along with major medical issues. For me, I just have to pick one thing to seriously focus on at a time. If I jump right in and try to fix everything all at once, I very quickly burn out and fail. What has worked for me before on this site is to take a set amount of time, usually a month, and just focus on logging. I don't set a goal of staying within a calorie deficit or eating healthier or increasing exercise noticeably. My goal will be to just get in the habit of logging everything every day. From there it becomes easier for me to start working on staying within my calorie goal, and after that I focus on my macros. I don't have diabetes, so I'm not trying to tell you what to prioritize. That is just what has worked for me.

Riley9460 · May 2019

Good for you for taking concrete steps. Small steps, small goals over time make a big difference. Look to MFP for support... it's been so helpful to me this time (we won't talk about the previous times:) Also consider talking to a therapist (ideally one who specializes in weight issues) ... I originally went once a month and now maybe 3 or 4 times a year just to "check-in". The cost of therapy is way less than the cost of the consequences of diabetes ... think of it as a medical expense if that helps.

rheddmobile · May 2019

Hi, I’m also diabetic. Your story sounds a lot like where I was when I was diagnosed - overweight, unfit, not in a good mental place and using computers and food as an escape. My a1c at that time was 11. It took me a year, but I turned it around using exercise and diet and hopefully you can too. My latest a1c was 4.9!

First, ask your doctor if you can have three months (long enough for a new a1c) to try to turn it around before going on insulin, because insulin increases appetite and makes weight loss harder. Second, log everything, all food, all drink, and all exercise and activity, every day.

You haven’t mentioned whether you use a glucose meter, but if not, get one. I recommend one with inexpensive strips paid for with your own money, rather than the limited number of expensive strips paid for by insurance. That way you will not hesitate to test often. At first, test in the morning fasting, after every meal, and after exercise. Use a tracking app to record your results. That way you will learn how much of various carbs you can tolerate without spiking your glucose.

You are going to have to limit carbs. I found it most useful to completely cut out refined sugars and grains when I was starting out. Some diabetics do much better on keto, but I didn’t find it necessary to go keto, just restrict my carbs to about 45g per meal, with added exercise timed to lower my blood sugar. If you are on any insulin lowering drugs such as a sulfanylurea (glimeperide or glyburide) you may need to eat enough carbs to keep your blood sugar from dropping too low. I had been eating a whole lotta carbs before I was diagnosed, vast amounts of Coke, candy, etc. and all that had to go. Later when I had lost weight and my insulin resistance was better I was able to add some foods back in, but when I started I even had to limit high sugar fruits - half a banana, half a large orange. Some people aren’t able to tolerate even that much. Use your meter and learn your own tolerances since every diabetic is at a different place in their disease.

The most important thing you can do is to get plenty of exercise. I understand that exercise is hard when you’re unfit and even harder when you’re depressed, but the good news is it gets easier the more of it you do, and it’s a natural treatment for depression which some studies have found is comparable to or better than prescription meds, for some people.

It’s great that you’re walking more! Studies have found that three 10 minute walks, timed after meals, are better for glucose control than one longer 30 minute walk. So one easy way to add more exercise into your life is to do it in very short bursts! Find a YouTube video you like that is five minutes long and get sweaty. Strength training is also very helpful to improve insulin resistance. When starting out, you don’t need special equipment, bodyweight squats and pushups (from your knees or on a counter or even against the wall if you aren’t ready for toe pushups) can work wonders.

As far as mental health, I realized that I wasn’t going to succeed in cutting back on pleasure from food unless I provided myself other sources of pleasure. So I made an effort to seek out things I enjoyed which were healthy, like learning new dance moves, walking and eventually running in beautiful places, listening to music I love, and so on. I found healthier for me versions of foods I enjoyed so I could get some satisfaction when needed - herbal teas instead of Coke, Greek yogurt with berries and dark chocolate, salted radish slices instead of chips. And I made a list of long term stresses in my life which I needed to take action to resolve, and set about solving them, one at a time. I’m still not done with that list, but I have moved several major things off it and my life now is so much better.

I hope this isn’t too much input! Please feel free to reach out if you need anything. Wishing you the best.

AlabasterVerve · May 2019

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texasredreb · May 2019

You've come to the right place! Keep your expectations realistic and your eye on the prize! If you slip up, <mentally> dust yourself off; log it accurately and move on. Be kind to yourself always.

cheryldumais · May 2019

Congratulations on starting with what is going to help you the most. I was what my doctor called prediabetic. According to the hospital when I went I was Diabetic. Type 2 of course and I was carrying around 100 lbs too much. I slowly lost the weight by counting calories and started walking 6 days a week. As a result I am off the meds and my sugars are normal. I just want to say it will make a difference but you need to be patient as your body heals.

As for the depression, I find my daily walk often helps with that. It's not a cure all but I'm feeling better than I was 3.5 years ago when I started. Take your time and don't try to walk 10,000 steps the first day. My goal is still only 8,000/day and when I started it was like 2,000. If you don't like to walk try swimming or something else that you enjoy. This needs to be a lifestyle change that's permanent. I still log everything I eat and I've been in maintenance for almost a year and a half. I will never stop because it keeps me honest. Good luck.

quarterhorseygirl · May 2019

rheddmobile wrote: »

Hi, I’m also diabetic. Your story sounds a lot like where I was when I was diagnosed - overweight, unfit, not in a good mental place and using computers and food as an escape. My a1c at that time was 11. It took me a year, but I turned it around using exercise and diet and hopefully you can too. My latest a1c was 4.9!

First, ask your doctor if you can have three months (long enough for a new a1c) to try to turn it around before going on insulin, because insulin increases appetite and makes weight loss harder. Second, log everything, all food, all drink, and all exercise and activity, every day.

You haven’t mentioned whether you use a glucose meter, but if not, get one. I recommend one with inexpensive strips paid for with your own money, rather than the limited number of expensive strips paid for by insurance. That way you will not hesitate to test often. At first, test in the morning fasting, after every meal, and after exercise. Use a tracking app to record your results. That way you will learn how much of various carbs you can tolerate without spiking your glucose.

You are going to have to limit carbs. I found it most useful to completely cut out refined sugars and grains when I was starting out. Some diabetics do much better on keto, but I didn’t find it necessary to go keto, just restrict my carbs to about 45g per meal, with added exercise timed to lower my blood sugar. If you are on any insulin lowering drugs such as a sulfanylurea (glimeperide or glyburide) you may need to eat enough carbs to keep your blood sugar from dropping too low. I had been eating a whole lotta carbs before I was diagnosed, vast amounts of Coke, candy, etc. and all that had to go. Later when I had lost weight and my insulin resistance was better I was able to add some foods back in, but when I started I even had to limit high sugar fruits - half a banana, half a large orange. Some people aren’t able to tolerate even that much. Use your meter and learn your own tolerances since every diabetic is at a different place in their disease.

The most important thing you can do is to get plenty of exercise. I understand that exercise is hard when you’re unfit and even harder when you’re depressed, but the good news is it gets easier the more of it you do, and it’s a natural treatment for depression which some studies have found is comparable to or better than prescription meds, for some people.

It’s great that you’re walking more! Studies have found that three 10 minute walks, timed after meals, are better for glucose control than one longer 30 minute walk. So one easy way to add more exercise into your life is to do it in very short bursts! Find a YouTube video you like that is five minutes long and get sweaty. Strength training is also very helpful to improve insulin resistance. When starting out, you don’t need special equipment, bodyweight squats and pushups (from your knees or on a counter or even against the wall if you aren’t ready for toe pushups) can work wonders.

As far as mental health, I realized that I wasn’t going to succeed in cutting back on pleasure from food unless I provided myself other sources of pleasure. So I made an effort to seek out things I enjoyed which were healthy, like learning new dance moves, walking and eventually running in beautiful places, listening to music I love, and so on. I found healthier for me versions of foods I enjoyed so I could get some satisfaction when needed - herbal teas instead of Coke, Greek yogurt with berries and dark chocolate, salted radish slices instead of chips. And I made a list of long term stresses in my life which I needed to take action to resolve, and set about solving them, one at a time. I’m still not done with that list, but I have moved several major things off it and my life now is so much better.

I hope this isn’t too much input! Please feel free to reach out if you need anything. Wishing you the best.

Not too much at all, thank you for all the info! Thankfully my doc is understanding and knows I want to avoid the insulin (in a meaningful way, not just a 'boo hoo I don't wanna' way) and we're re-visiting in 3 months. Part of the reason I'm here at MFP this time is definitely so I can get back to tracking everything, because it makes me more aware of everything (my activity, food, drinks, etc.) and it motivates me to be more mindful so I'm giving a good report (which in turn means I'm meeting my nutritional goals, getting the exercise, etc.). Working on getting a new glucose meter, although my insurance is craptastic so still waiting to see what I can get/afford to get.

I'm finding that there are a LOT of processed foods in my diet that needs to just go also. Of course, there's the poor junk food habits and other things, but it's astounding how actually horrible the processed foods are even if they are convenient. I had to have a good talk with the hubby about making some changes in his diet too, i.e. he's going to have to broaden his horizons and stop being so picky (I joke with him that he eats like a 9-year-old WANTS to eat) because I can't keep eating the way we do just to please him and it's not going to be feasible to be shopping for two different diets/cooking two different meals/etc. That's been a major roadblock in the past that I can't allow to happen anymore.

I like the idea of the 10 minute walks after meals instead of one bulk walk at some point. I found yesterday after testing my 30-minute walk idea that it might not be so feasible, not because I physically can't but for safety. I live on a farm and just walk our grounds and I got a lot farther in the 15 minutes I set a timer for (idea was to walk for fifteen solid minutes and then turn around and walk back to total the thirty minutes) and it was farther out in the wild critter territory than I wanted to be with just me and my dog. The 10-minute walks would solve that so I think I'll do that instead. It was nice going for that walk, giving the dog more exercise, enjoying the wildlife and also listening to some music along the way.

I also like the idea of swapping out those food rewards so there's still SOMETHING to look forward to, just not the harmful things I'm used to. I'm also getting back in touch with my mental health providers to offer me some support for the other things I'm dealing with in life (that unfortunately, I can't just cleanly eliminate) that leave me wanting to use that emotional comfort food crutch. I'm mostly just trying to focus on one day at a time, one thing at a time, so as not to get overwhelmed.

It'll be a process but this is something I need to work on now and I'm glad to have a supportive place to come to, thank you again.

Diabetic, Overweight & Mentally Unwell

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