A1c, also known as HbA1c or glycated hemoglobin, is a marker in your blood that tells you how well your blood sugar has been managed over the past two to three months. For people with diabetes or prediabetes, especially, keeping this level low is crucial to prevent complications. Now, if you’re looking to lower your A1c, it involves a mix of lifestyle changes and, in some cases, medication. So, how can you do this? Let’s explore.

Diet Adjustments

Choose Whole Foods Over Processed Ones

When you opt for whole foods, you’re picking items that are less likely to spike your blood sugar. These include fruits, vegetables, lean proteins, and whole grains. In contrast, processed foods often contain refined sugars and carbs that can send your blood sugar levels soaring.

Incorporate Fiber-Rich Foods

Fiber is your friend because it slows down the absorption of sugar into your bloodstream. Foods like beans, oats, and leafy greens are excellent choices.

Balance Your Carbs

You don’t have to cut out carbs entirely, but you do need to be smart about them. Complex carbohydrates, like those in sweet potatoes and quinoa, are absorbed more slowly and can help maintain stable blood sugar levels.

Choose Low Glycemic Index Foods

Foods with a low glycemic index (GI) have a smaller impact on blood sugar. Beans, non-starchy vegetables, and some fruits fall into this category, for example.

Control Portion Sizes

Eating too much at once can cause your blood sugar to rise more than you’d like. Controlling portion sizes can help keep your blood sugar more stable throughout the day.

Regular Exercise

Regular physical activity can help lower your A1c because when you exercise, your body uses glucose for energy, which reduces blood sugar levels. Aim for at least 150 minutes of moderate aerobic activity per week, as experts suggest.

Include both aerobic exercises, like walking or swimming, and resistance training, like weights or yoga. This combination is typically more effective than either type alone.

Monitor Your Blood Sugar

Test Your Blood Sugar Regularly

Testing your blood sugar levels regularly can help you comprehend how various foods and activities influence your glucose levels. This information allows you to make real-time adjustments to your lifestyle.

Use a Continuous Glucose Monitor (CGM)

For some people, using a CGM can provide a more detailed picture of their blood sugar patterns, helping them manage their levels more effectively.

Medication

Sometimes, lifestyle changes alone aren’t enough. In such cases, medication may be necessary. Medications like metformin can improve your body’s response to insulin or help it produce less glucose.

Lifestyle Adjustments

Get Enough Sleep

Sleep has a more significant effect on blood sugar levels than you might think. Aim for 7-9 hours per night to help control your A1C.

Manage Stress

Stress can raise your blood sugar. Techniques like deep breathing, yoga, or meditation can help keep stress at bay.

Avoid Smoking and Limit Alcohol

Smoking can increase blood sugar levels, and excessive alcohol can interfere with your efforts to lower A1C. Cutting back or quitting can have a significant positive impact.

See a Doctor Regularly

Regular appointments with your healthcare provider are key. They can track your A1c levels and make necessary adjustments to your treatment plan.

Work With a Diabetes Educator

A diabetes educator can provide you with additional strategies and insights to manage your A1c levels effectively.

In fact, lowering your A1C is a long-term commitment and involves a combination of diet, exercise, medication adherence, and lifestyle changes. If you’re looking to lower your A1C, start by discussing with your doctor the best plan for your specific health needs.