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One of the best ways to improve your A1C is to make changes to your lifestyle. This will help you control your blood sugar, which in turn will normalize your A1C level.
Exercising on a regular basis helps your body use glucose more efficiently. It also helps you lose weight and reduces your risk of heart disease.
Load up on fruits, vegetables, and whole grains. Eating a high-fiber diet can help you maintain a healthy weight and lower your A1C level.
Research shows that chronic stress can lead to high levels of cortisol, a hormone associated with diabetes. Learning how to manage stress in a way that works for you can lower your A1C and prevent complications of diabetes.
To learn more about the best tips, tricks, and strategies to lower your A1C, continue reading.
Can You Lower Your A1C Levels?
Whether you recently tested your A1C levels or are preparing for your next test, you may be wondering if there is any way to lower them. The good news is that it is possible to lower your A1C, but it takes a combination of healthy lifestyle changes and a commitment to making them permanent.
First, you should know what A1C is and why it matters to your health. It’s a blood test that measures your average blood sugar levels over a period of months, which is helpful for identifying and managing prediabetes and diabetes.
The results of your A1C are very important because they can help you avoid serious diabetes complications or get a better diagnosis if you already have type 2 diabetes. If you would like to learn more about A1C chart levels, this article by Health Reporter explains it in more depth.
One of the best ways to reduce your A1C is through exercise. Aerobic activities such as running, swimming, and biking have been shown to decrease A1C levels.
Aside from exercise, a balanced eating plan can help to lower your A1C naturally as well. Eating a healthy diet that includes protein, carbohydrates, healthy fats, and fiber can help to control blood sugar levels and prevent them from rising too high.
Tips, Tricks, and Strategies to Lower Your A1C Level
Whether you have diabetes or prediabetes, your doctor may want to monitor your hemoglobin A1C levels. Also known as glycated hemoglobin, this test measures the amount of sugar attached to hemoglobin. If you have an elevated A1C level, you can lower it by making changes to your diet and exercise routine. It will take time, but you can see results in a few months. Here are some tips and tricks to help you lower your A1C.
Make A Food Plan
A healthy diet and exercise are essential to lowering your A1C level. You can lower your A1C level by making a plan for meals and snacks, then sticking to it. Meal planning is an effective way to avoid calorie-dense, high-carbohydrate foods that can raise your blood sugar and A1C level. Start by preparing a basic meal plan for each week. List the meals you want to eat and prepare them in advance.
Choose a variety of foods from the five food groups, i.e., fruits, vegetables, protein foods, whole grains, and dairy or fortified soy products. Be sure to limit your consumption of added sugars, saturated fat, and sodium.
Measure Portion Sizes
Having a measuring device in hand is essential to making the optimum food choices and eating habits, especially for those with diabetes. A kitchen scale can help you keep track of the servings you consume and will make sure you don’t overindulge in the wrong type of foods and drinks. For those with a penchant for carbs treats, a good rule of thumb is to stick to one serving size per meal and snack.
Track Carbs
Carbohydrates are one of the key factors in controlling your A1C level. They are made up of sugar molecules and come in many different forms. To track your carb intake, start a food journal and make notes of every meal you eat. You can write in a notebook or use an app. Aim to eat about 45 to 60 grams of carbs per meal, depending on your needs and lifestyle. Doing this will help keep your blood glucose levels steady, even when you take diabetes medicine.
Plate Method
The plate method helps to ensure you eat the right portions of protein, carbs, and fat at each meal. It also helps you avoid overeating in between meals. The plate method is based on a variety of national food guidelines that have been studied and reviewed by experts. The aim is to eat half of your plate with non-starchy vegetables, one-quarter of your plate with lean protein, and the remaining quarter with starchy carbohydrates. Eating this way can help you to lower your A1C level by reducing your risk of developing diabetes and other health conditions.
Have A Realistic Weight Loss Goal
Lowering your A1C level can be a key factor in improving your overall health, especially if you have diabetes or prediabetes. The best way to lower your A1C levels is by losing a few pounds of weight. You should discuss your weight loss goals with your doctor. They will help you determine the right amount of weight loss for your body type. Make sure you make a realistic weight loss goal that is achievable.
Exercise Plan
In addition to healthy eating and medication, a regular exercise plan is a key component of lowering your A1C level. A well-rounded exercise routine includes both aerobic and resistance exercises that can reduce your blood sugar and improve your overall health. Aerobic exercises increase your heartbeat and breathing capacity and strengthen your muscles. The best way to stick with an exercise program is to set small, realistic goals and then work toward them gradually.
Take Medications
Medications are a big part of diabetes care, and doctors can prescribe many different types. Choosing the right medicine depends on your specific needs and goals. Usually, they take a few weeks to work, and you may need to try several before you find one that works best for you. Make sure you take the right dosage of medication on time to lower your A1C level.
Supplements And Vitamins
Dietary supplements can help lower your A1C level, but they’re not a substitute for a healthy diet. Instead, they’re meant to augment or meet nutrient gaps. Berberine is one supplement that can reduce your blood sugar levels. Magnesium can also help to lower your A1C level. However, make sure you consult a doctor before taking any supplements.
Foods That Can Lower Your A1C
Eating healthy foods is key to lowering your A1C. Here are some of the best foods you can eat to lower your A1C.
- Beans And Legumes
- Fruits And Vegetables
- Whole Grains
- Flax Seeds
- Nuts
Conclusion
A1C, also called HbA1c, glycated hemoglobin test is a blood test that shows your average blood glucose level over the past 2 to 3 months. It gives you a complete picture of how well your diabetes treatment plan is working. If you want to control your diabetes, you need to lower your A1C level. You can do so by following the tips and tricks given in this article. The best approach to lower A1C is by making diet and lifestyle changes. Moreover, eat healthy whole foods and avoid processed foods. Apart from eating right, you also need to follow an exercise plan.
