Empowering New Zealanders to take control

Pre-diabetes is a rising problem in New Zealand with almost 20% of New Zealand Adults being affected. The rising rates of pre-diabetes are strongly influenced by our environment, which encourages the consumption of processed foods and the harmful effects of a sedentary lifestyle.

How do you know where you sit when it comes to pre-diabetes?

An HbA1c test is the primary test used to diagnose prediabetes as it effectively measures average blood glucose levels over a 3-month period.

HbA1c is what is known as glycated Haemoglobin. When blood sugar levels are high, more glucose attaches to Haemoglobin which is a protein that travels around in your body carrying oxygen.

in New Zealand, an HbA1c level of 40 mmol/mol or lower is indicative of a normal level. A higher level, of between 41 and 49 mmol/mol suggests that an individual has prediabetes, and if dietary and lifestyle changes are not made, the individual will often end up developing type 2 diabetes. 

The good thing about finding out you are pre-diabetic is that it is completely reversible with the right advice. 

Hayden Christie joined the Feel Fresh Nutrition team this year and has a particular interest in working with clients who may have just found out they have prediabetes. When working with a client with prediabetes, Hayden focuses on the individual to create a plan that modifies their diet and other lifestyle factors to hopefully reverse the condition and enjoys spending time with clients to find new and exciting recipes.

With nutritional changes, there are a few aspects that Hayden concentrates on. Initially, the focus is on removing added sugar in the diet which is often hidden in commonly consumed foods. Consistently high sugar intake can cause repeated spikes in blood sugar levels straining the body’s ability to regulate glucose effectively. 

Consuming excessive amounts of added sugar can cause chronic inflammation in the body. When sugar levels in the blood are high, it prompts the release of substances that promote inflammation, hindering the proper functioning of insulin and increasing the risk of insulin resistance. Aiming to replace foods high in added sugar with foods like vegetables and wholegrain foods is a focus of dietary modifications. 

There are so many ways to change a person’s diet, no matter what their starting point is.

Hayden can help you figure out what you love and can’t live without, and what you are happy with adjusting. With clients who love eating a more plant-based diet, Hayden founds that lentils are a particularly useful addition to meals. Lentils are a great source of complex carbohydrates, which are digested more slowly compared to simple carbohydrates. This slow digestion leads to a gradual release of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. The high fiber content in lentils also helps regulate blood sugar by slowing down the absorption of glucose and promoting better glycaemic control. Whether you eat plant-based, are a meat eater, or a bit of both, Hayden can find easy solutions for you and your household. 

As always, exercise is the perfect partner for nutritional changes.

Increasing exercise is a massive factor in those who may be on the path to type 2 diabetes for many reasons. Firstly, physical activity helps improve insulin sensitivity, allowing the body to use insulin more effectively and regulate blood sugar levels. Hayden also puts considerable focus on helping a client reduce body weight as being overweight or obese is a significant risk factor for pre-diabetes. Excess body weight, particularly visceral fat (fat around the abdomen), is associated with insulin resistance and an increased likelihood of developing Type 2 diabetes. Luckily, losing 5-10% of your body weight can up to halve your chance of developing type-2 diabetes. 

Working primarily with professional athletes, Hayden is skilled at providing individuals with the necessary guidance around appropriate types of exercise to give someone the best chance of reversing pre-diabetes. 

Overall, Hayden can provide you with a full roadmap to help you reverse pre-diabetes. Whether it is general advice, recipe ideas, or an exercise plan you need, Hayden is your guy. He is available at the following times for online consultations. 

Available online:

• Tuesday 4:00 pm - 7:30 pm

• Thursday 1:00 pm - 4:00 pm

• Friday 9:00 am - 12:00 pm

• Saturday 9:00 am - 12:00 pm