Managing blood sugar levels is top priority for people living with diabetes and one important indicator of long-term glucose control is the A1c (glycated hemoglobin) test. By trying to lower your A1c, people diagnosed with diabetes can reduce the risk of diabetes-related complications and improve their overall health.
The A1c test measures the percentage of a protein called hemoglobin, found in red blood cells, that has glucose molecules attached to it. When blood sugar levels are elevated, more glucose attaches to hemoglobin, resulting in a higher A1c percentage. This test provides valuable information about an individual’s long-term blood sugar control and helps healthcare professionals diagnose and monitor diabetes.
The A1c test is commonly used in the diagnosis and management of diabetes because it reflects an average blood sugar level over time, unlike other blood glucose tests that provide a snapshot of current levels. It offers a more comprehensive picture of an individual’s blood sugar control, taking into account fluctuations throughout the day. A1c results are reported as a percentage, with a higher percentage indicating less blood sugar control. This test is essential for individuals with diabetes to monitor their condition, make an informed treatment plan, and reduce the risk of developing diabetes-related complications.
Here’s how you can lower your A1c:
1. Consistent Blood Sugar Monitoring
By checking your blood sugar regularly, you will be able to lower your A1C, in addition, to having more information about how your body reacts to different things like food, exercise, stress, and medication.
This information helps you make smarter decisions about what to eat, how much you move, and how you take your medications. Monitoring your blood sugar also helps you catch any potential issues early on, so this way you can take action to prevent complications.
It allows you to work closely with your healthcare team to manage your diabetes effectively and live a healthier life. By maintaining blood sugar within the target range, you can work towards achieving a lower A1c over time.
2. Balanced Nutrition
Eating a balanced diet plays an incredibly important role in managing diabetes and lowering your A1c. Eat nutrient-dense foods, and include whole grains, proteins, fruits, vegetables, and unsaturated fats. Sugary snacks and refined carbohydrates can cause spikes in blood sugar but that doesn’t mean you can never eat these foods.
It just means that eating them as a part of a balanced meal and less often will be best for managing blood sugar. It’s best to work with a registered dietitian who can work with you to find a way to balance your blood sugar with meals and snacks that you enjoy.
3. Regular Physical Activity
Regular exercise can help lower your A1c level, which will lead to improved overall blood sugar management. To maximize the benefits, it’s recommended to engage in a combination of aerobic exercises and strength training. Aerobic exercises, such as walking, cycling, or swimming, help increase your heart rate and improve your overall heart health.
In addition to aerobic exercises, incorporating strength training into your routine is beneficial. Strength training exercises, such as lifting weights or using resistance bands, help build muscle mass and increase your metabolism. This can improve your body’s ability to manage blood sugar levels effectively.
When starting an exercise program, it’s important to begin slowly and gradually increase the intensity and duration of your workouts. This approach allows your body to adapt and reduces the risk of injury.
It’s always recommended to consult with your healthcare provider before starting any new exercise regimen, especially if you have any underlying health conditions. They can provide personalized guidance based on your individual health situation and help ensure that exercise is safe and suitable for you.
4. Medication Adherence
For people with diabetes, taking medications as directed by their healthcare providers cannot be overstated. These medications, which may include insulin and/or oral medications, play a crucial role. Not only in regulating your blood sugar levels but also maintaining overall health and to lower your A1c. Taking the prescribed dosage during the indicated times is key since this has a direct impact on glucose control.
By working closely with your healthcare team, you will gain a better understanding of your medication regimen. They will provide valuable insights into the purpose of each medication, its recommended dosage, and the specific schedule you should follow. Additionally, they will discuss any potential side effects that you should be aware of and address any concerns you may have. It’s important to communicate openly with your healthcare provider to ensure that you have a clear understanding of your medications and their effects on your body.
By taking your medications as prescribed, you can significantly reduce your A1c levels and maintaining a lower A1c level is associated with better long-term health outcomes and a reduced risk of diabetes-related complications.
5. Stress Management & Sleep
When we experience chronic stress, our bodies react in various ways. One of these reactions is the release of stress hormones like cortisol and adrenaline, which can mess with how our bodies handle glucose (sugar). This can lead to higher levels of sugar in our blood, making it harder for our bodies to use insulin properly. Over time, this can increase the chances of developing type 2 diabetes. Stress can also affect our eating habits, leading us to possibly eat past comfortable fullness, which can further increase the risk of diabetes.
Getting good quality sleep is also really important for managing diabetes. Not getting enough sleep affects how your body handles sugar and insulin, which can lead to problems with controlling your blood sugar levels and difficulties to lower your A1c. It can also impact the hormones that control your appetite, making you feel hungrier and crave foods that are higher in carbohydrates and refined sugar. This may lead to snacking more often or eating meals that aren’t well balanced with protein, carbs and fat.
Lowering your A1c requires a proactive approach to diabetes. By consistently monitoring your blood sugar levels, eating balanced meals, engaging in regular physical activity, taking your medications as prescribed, and managing stress and sleep, you can make significant strides in achieving better glucose control.
Remember we’re here to support you along the way! Book a session with one of our registered dietitians to create a personalized plan that suits your specific needs. Staying on top of your diabetes will not only lower your A1c but will also improve your overall health and reduce the risk of complications in the long run!
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