Taking back control

The chef has always considered himself pretty healthy. He was never overweight, he’s naturally very strong, and he has an active job. I have never seen him eat a ready meal in the time I have known him, and he rarely resorts to takeaway food. It therefore came as quite a blow to him when, back in January, he was diagnosed with type 2 diabetes.

In truth, I was not so surprised. For a long time I had observed his penchant for couscous, pasta, and baguettes, all in enormous quantities. In true Meditarranean style, his breakfast of choice was an espresso and a croissant, preferably an almond one. Knowing that there was a history of type 2 diabetes in his family, I regularly pointed out that it might be a good idea to make some changes. What I was unaware of at that stage however, was what was also occurring outside of the flat. All manner of sweet treats were being enjoyed, of course with no trace of them when he got home!!

Given his dislike of all things medical, I am not quite sure what prompted him to go for a blood test…possibly because he couldn’t bear to listen to me any longer. The diagnosis was very clear (I didn’t say I told you so!!).

The diabetes test

I always think the point at which one receives challenging news of whatever sort, is a pivotal one. Despite how it might feel, there are always choices. What I admire about the chef is that he is very capable of making the more challenging ones, and his discipline and determination are exceptional. Once he puts his mind to something, there’s no stopping him. And so ensued the most serious health drive I have ever witnessed! My usual recommendation is to take one thing, work on it and establish the habit, before moving on to the next. That way, change is more likely to stick. That wasn’t what happened here.

Here, in essence are the changes I advised him to make. He made them all, pretty much overnight:

• Eliminate all ‘quick release’ carbohydrates such as those listed above, in order to control the highs and lows of blood sugar.
• Plan regular meals to avoid getting over hungry.
• Increase protein intake to stay fuller for longer, and to maintain muscle mass.
• Eat as many vegetables as possible.
• Control fruit intake and always eat it with the skin on. Stop drinking fruit juice.
• Carbohydrates are still an important part of the diet. Make them ‘slow release’ such as brown rice, quinoa, chickpeas or lentils, and limit portion size
• Replace your beloved baguettes with rye bread.
• Change from fruit yoghurt to natural greek yoghurt eaten with fresh fruit as above, or even better berries.
• Plan in snacks if needed, but make them healthier, not sugar based eg nuts and seeds, or home made humous with vegetable sticks. (It is not unusual for me to come home these days to find him munching on a celery stick!!)
• Increase exercise levels which, among many other things, lowers blood sugar levels as the glucose is used for fuel, but also helps the cells to absorb it out of the blood stream more efficiently.

The NHS response

The first call came from a doctor who gave him the news and proceeded to suggest medication. As I was listening in, I pointed out that, as he likely knew, there is much evidence that type 2 diabetes can be managed by diet and lifestyle, and perhaps that might be the best initial approach. He reluctantly agreed and advised a blood test in 3 months.

Not long after, Mercy, the diabetes nurse came on the scene! The chef was called in for an appointment during which he was weighed, measured and inspected from top to toe – literally. Luckily he got on with her very well which is always helpful. She dispatched him for an diabetic eye test which was all clear, and she has monitored him closely ever since.

Given the stories that the media regularly focuses on in regard to the NHS, it has been encouraging to see that the system is working extremely well in many areas. I just wish they would stop resorting to medication/intervention so quickly.

The outcome

And so 3 months passed and Mercy was after him for a repeat blood test. We all held our breath waiting for the results and they were exceptional. His reading has come down 7 points in such a short time frame and he now sits firmly in the middle of the pre-diabetic range! He is rightly exceptionally proud and has vowed to continue his mission until he is back to ‘normal’.

Aside from the test results, he looks completely different. He is slimmer, looks younger, has more energy and most importantly of all, he’s way less grumpy. There is no question that sugar seriously affected his mood to the extent that I could guess as soon as he came home whether he had eaten something sweet.

I share the story because I think it is has been a fascinating experiment. It is yet another brilliant example that we each have the power to positively influence our own health outcomes if we are willing to do the work. Medication of course, is sometimes essential but not always. The alternative may require a whole lot more effort but the choice is always there, and the results are most definitely worth it. How empowering is that?