Introduction
A1c is the abbreviation for glycated hemoglobin, or the average level of blood sugar over the past two to three months. This measurement is important because it provides a snapshot of how well your blood sugar has been controlled. The American Diabetes Association recommends that people with diabetes aim for an A1c level of less than 7%, but your doctor may provide individualized recommendations.
In this article, we will cover several lifestyle changes that can help lower A1c levels naturally. While medication is often necessary for managing diabetes, it is important to make lifestyle changes to support your overall health and well-being.
Eat a Healthy Diet
A well-balanced diet is crucial for maintaining healthy blood sugar levels. Eating a healthy diet doesn’t mean that you have to give up all of your favorite foods. Instead, focus on incorporating more healthy foods into your diet while limiting or avoiding unhealthy ones.
Foods that should be included in a diabetes-friendly diet include those that are high in fiber, such as whole grains, legumes, fruits, and vegetables. These foods can help slow the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels.
Lean proteins, such as poultry, fish, and tofu, can also help regulate blood sugar levels. Healthy fats, such as those found in nuts, seeds, and avocados, can help improve insulin sensitivity.
Foods that should be avoided or limited include those that are high in carbohydrates, such as white bread, pasta, and sugary drinks. Processed foods should also be limited as they often contain high levels of salt and unhealthy fats.
Regular Exercise
Physical activity is essential for maintaining healthy blood sugar levels. It helps the body use insulin more efficiently, which can lower blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Activities such as walking, biking, swimming, or dancing are great options for most people. Start slowly and gradually increase the intensity and duration of the activity over time. Consult your doctor before beginning any new exercise program.
Reduce Stress Levels
Stress can have a significant impact on blood sugar levels. When you’re stressed, your body releases hormones that cause your blood sugar levels to rise. Finding ways to manage stress is crucial for maintaining healthy A1c levels.
Deep breathing, meditation, and yoga are great stress-relieving activities that can help lower blood sugar levels. Take time each day to engage in a stress-relieving activity that you enjoy. Other tips for managing stress include getting enough sleep, laughing, and spending time with loved ones.
Stay Hydrated
Drinking enough water is important for flushing out excess sugar from the body. It is recommended that people with diabetes aim to drink at least eight 8-ounce glasses of water each day. Other beverages that can help manage blood sugar levels include herbal tea, unsweetened coffee, and sugar-free drinks.
Sleep Well
Lack of sleep can have a negative impact on blood sugar levels. When you don’t get enough sleep, your body becomes less sensitive to insulin, which can cause blood sugar levels to rise. Aim for at least seven hours of sleep each night and establish a consistent sleep schedule.
Avoiding caffeine and electronic devices before bed and creating a calming sleep environment can also help promote restful sleep.
Conclusion
Making lifestyle changes can be challenging, but doing so can help lower A1c levels naturally. Incorporating healthy eating habits, regular exercise, stress management techniques, hydration, and sleep can all contribute to maintaining healthy blood sugar levels.
Remember to consult with a healthcare provider before making any major changes to your diet or physical activity level. They can provide personalized recommendations to help you manage your diabetes.
By incorporating these tips into your daily routine, you may be able to improve your A1c levels and prevent long-term complications associated with diabetes. Remember to take things one day at a time and celebrate small victories along the way.
