Lower A1C Levels

A1C is a form of glucose in the body that is regularly measured in people who suffer from type 1 and type 2 diabetes. A1C is generally used to determine a diabetic’s average blood sugar levels from previous months, and can aid healthcare providers in prescribing and recommending treatments to those with diabetes. A1C levels can generally be lowered by practicing healthy living, including adhering to proper nutrition, exercising regularly, and managing stress.

Steps

Eating a Healthy Diet

1. Add a higher number of fruits and vegetables to your diet. Fruits and vegetables contain a number of antioxidants that promote better health in general, and are also high in fiber, which studies have shown can contribute to better blood sugar management.
2. Eat more beans and legumes. According to Harvard University Health Services, one-half cup (118 ml) of beans will provide you with one-third of your daily fiber requirement. Beans will also slow down the digestion process, and help stabilize blood sugar levels following meals.
3. Consume more fat-free milk and yogurt. Fat-free milk and yogurt are rich in calcium and vitamin D, which have been shown to contribute to better blood sugar management and weight loss, the latter of which can help improve most cases of type 2 diabetes.
4. Increase your intake of nuts and fish. Most nuts and fatty fish including tuna, mackerel, and salmon contain omega-3 fatty acids that will help lower insulin resistance, regulate blood sugar levels, and contribute to better heart health. Nuts can also benefit type 2 diabetics who are trying to lower their cholesterol levels.
5. Spice your food with cinnamon. Although cinnamon is generally associated with sweets and desserts, research has shown that consuming one-half tsp. (2 ml) cinnamon per day can improve insulin resistance.
   • Add cinnamon to tea, or sprinkle over fruits, vegetables, and lean meats to increase your daily cinnamon intake without eating more desserts and high-fat snacks.
6. Reduce your intake of high-fat, high-cholesterol foods and snacks. Sweets and junk foods such as candy bars, cakes, potato chips, and fried foods will cause your blood sugar levels to spike, which can impact your overall A1C levels.
   • Snack on foods that contain natural sugars such as fruits, berries, and low-fat cheeses to satisfy any sweet-tooth and dessert cravings. These types of foods all contain natural sugars that will enter your bloodstream at a much slower pace than foods that contain processed sugars and ingredients.
7. Stay hydrated with water instead of with sodas and sugary drinks. Studies have shown that those who drink water throughout the day are able to stave off dehydration, which may lead to high blood sugar levels and higher A1C levels. Sodas, energy drinks, fruit drinks, and other types of sugary drinks will result in higher blood sugar levels and weight gain.

Exercising Regularly

1. Perform at least 30 minutes of physical activity per day. Physical activity will naturally lower blood sugar levels, improve heart health and energy levels, and also contribute to weight loss. Diabetics who exercise regularly will often have better control of their blood sugar levels and exhibit healthier A1C levels.
2. Add a mixture of aerobic and anaerobic activity to your workout routine. Anaerobic exercises such as weight training may temporarily increase your blood sugar levels, whereas aerobic exercise such as walking or swimming will help automatically lower your blood sugar levels. Over time, both types of exercise will help contribute to lower A1C levels.
3. Find ways to add more activity to your daily lifestyle. The more active you are, the better your A1C levels will become over time. For example, take stairs instead of the escalator when possible, and walk to the corner store instead of driving.

Managing Stress and Anxiety

1. Perform relaxation techniques at times you experience stress and anxiety. Evidence shows that stress and anxiety can actually have an adverse effect on your heart health, which can also worsen diabetes.
   • Practice activities such as deep breathing, yoga, or meditation to help your body relax and reduce levels of stress and anxiety.
2. Make gradual lifestyle changes to rid your life of the things that cause you stress. Studies have shown that long-term stress can negatively impact your health, and can contribute to a higher risk for obesity, high blood pressure, heart disease, and more. For example, if you are feeling stressed due to being overworked, develop plans to cut back on hours.

Visiting Your Healthcare Provider Regularly

1. Make and keep doctor’s appointments with your healthcare provider as recommended. Your healthcare provider will help track your A1C and blood sugar levels, and will provide you with treatments needed to help manage and improve your diabetes.
2. Take all prescribed medications to manage and control your diabetes. Failure to take your prescribed medications can result in high blood sugar levels and higher A1C levels, and in some cases, may even lead to hospitalization or severe illness.

Tips

• For additional help with nutrition and meal planning, consult and work with a registered dietitian or Certified Diabetes Educator. Both professionals are trained to suggest and recommend foods that will help lower your A1C levels.

Warnings

• Seek professional help immediately if you are suffering from severe depression or anxiety, and you are unable to improve your mood using any of the methods outlined in this article. Depression and anxiety can affect your diabetes treatment, especially if your mood results in your neglecting your diabetes medication and nutrition.

Related Articles

• Control Diabetes
• Lower Blood Sugar
• Manage Type 2 Diabetes

Sources and Citations

See also

• Tell if You Have Diabetes
• Control Diabetes
• Check Feet for Complications of Diabetes
• Prepare for a Glucose Screening Test
• Know if You Have Diabetes
• Use a Glucometer
• Live a Healthy Life As a Diabetic
• Stabilize Blood Sugar
• Avoid Type 2 Diabetes
• Change an Accu Chek Spirit or Combo Insulin Pump Cartridge

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