5 minute read
Published 29 February 2024
“I was about 9 years old when my dad was diagnosed with type 2 diabetes and became insulin dependent. He was a truck driver who ate chocolate bars for breakfast. At the kitchen table he’d check his sugars each morning. During my HSC he suffered a brain tumour. After I finished school, I helped look after him, pulling up his shirt so he could put the insulin injection into his stomach.
I was 25 years old when my GP diagnosed me with pre-diabetes. I’d been having stomach problems and thought I might have IBS so when the blood tests came back with a pre-diabetes diagnosis I was in shock. It was a real ‘what now?’ moment.
Thinking back now the diagnosis shouldn't have been a surprise. Although I’d been forced to do sports at school, after I started working as a paralegal, I stopped doing any exercise. I had a cooked breakfast every day and a serious sugar addiction. Diabetes was in my family. As well as my dad, my grandmother also had type 2.
Making moves to better health
When I was diagnosed, rather than feeling scared or angry, I just felt determined. I knew I had to make some changes and start being healthier.
My mum had been badgering me for months to join her yoga class, so I started taking a class once a week. I also started walking home from work. It was only a 20-minute walk but something I had never done before.
As well as being more active I had to change my eating habits. While I didn't eat terrible foods, I always cleared my plate and never thought about portion size. I downloaded a food tracking app and was genuinely shocked when at the end of the day I’d see how many calories I was eating. I’m a real numbers person so I quite liked trying to match my goal to what I was eating. Just from those small changes I lost 8kg in six months.
When a friend at work asked if I’d like to go to a gym class, I decided to give it a try. Again, I was genuinely surprised at how much I enjoyed it. More weight started to come off, but the best thing was how my body started to look and change. I’d never had much muscle tone or fitness before, and the changes made me like my body more than I ever had.
One day I was leaving the supermarket and there was a table outside advertising a karate club near my home. I’ve always been interested in martial arts but never would have tried anything like that before I started exercising. I wouldn’t have had the confidence. With the gym classes making me feel so much stronger I decided to go along and check it out. That was in 2017. Today I’m a black belt instructor.
Reducing your risk for type 2 diabetes
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Reversing pre-diabetes
2 years after my pre-diabetes diagnosis my GP did some more blood tests and told me I no longer have pre-diabetes which means I have really lowered my risk of being diagnosed with type 2 diabetes. I didn’t even know this was possible. All my hard work had paid off and I felt like a completely different person.
There have obviously been ups and downs. During COVID lockdowns I was drinking more than usual, and my weight started to creep up. That’s when I started seeing a trainer and having online sessions, which I still do.
Personally, I chose Vision PT in Wynyard Sydney, and after going to the gym for a while, I felt confident in doing the sessions online which was great during lockdowns. The virtual PT created a program for me and taught me to work with the equipment I had at home. When we meet in person every 9 weeks, I got a Bioscan where they can see how much muscle mass I have and how I’m tracking. It’s so helpful and great motivation when I can see what’s working.
I’ve lost 18kg now and can honestly say I’m fitter and stronger than ever. But it’s not always easy to stay motivated and routine is the key for me. With the virtual PT service, I know what training I’m doing on set days, and I meal prep so I don’t have to think about what I’m going to eat.
Staying healthy
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Enjoying life with small adjustments
I also don’t believe in giving everything up. Small changes are lasting. I still love sweet things but these days I’ll split a dessert with my partner, have low sugar ice cream or no dessert at all. I’ve swapped sugar in tea for sweetener, and I have cut back on alcohol, sometimes I can go months without alcohol.
My partner and I love to cook and eat out and that’s been challenging when eating more healthily, but little adjustments mean I can still enjoy a nice meal – I’ll just have 2 courses rather than 3 these days.
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We just got back from a few weeks in Japan. I did some karate training, and we hiked some mountains in hot weather. I felt great and would love to do more travel in the future.
Looking back, I know if I hadn’t made those changes in 2014, all of things that I love now – karate, exercise, good food, and my whole life really – would all be so much harder. If I hadn’t changed my lifestyle, I truly believe I would’ve wound up living with type 2 diabetes and possibly injecting insulin . Eating healthy and exercise are my lifestyle now, they’re not a phase, and I never want to go back.
Natalie’s top tips
- Find something you enjoy. I used to hate all sports and there’s no point doing an exercise you don’t like. Find something that is fun and makes you feel good.
- Don’t look for quick wins. Doing a drastic diet and then going back to old habits won’t lead to lasting results. You have to change your mindset and your lifestyle if you want long-term change.
- Negotiate with yourself. When we go for a burger now, I won’t have the chips. I don’t eat the breadbasket in a restaurant, but I’ll have the meal I want. Small adjustments can change your life.
- Get some help. Using free online apps to track your eating and exercise or enlisting a personal training service (even if online) can help keep you motivated.
This personal story is not intended to represent that the individual has used or endorses any specific health practitioner or program. Everyone’s health journey is individual and health outcomes can vary from person to person.
This article is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have any concerns about your health, see your doctor or other health professional.