To lower A1C levels, it is important to focus on a balanced diet, regular exercise, weight management, and proper medication adherence.
Dietary Changes
- Use the Plate Method: Fill half the plate with vegetables, one quarter with protein, and one quarter with carbohydrates to balance meals and avoid blood sugar spikes.
- Increase fiber intake to 25-30 grams daily by eating fruits, vegetables, whole grains, and legumes.
- Reduce intake of added sugars, sweets, and sugary drinks.
- Choose nutrient-dense foods such as lean proteins, healthy fats, whole grains, and plenty of non-starchy vegetables.
Physical Activity
- Aim for at least 150 minutes of moderate exercise per week, including aerobic activities (walking, swimming), resistance training (weights), and flexibility exercises (yoga).
- Even a 30-minute walk five times a week can improve insulin sensitivity and lower blood sugar.
Weight Management
- Losing 5-10% of body weight if overweight can significantly improve insulin efficiency and lower A1C.
Medication and Monitoring
- Take prescribed diabetes medications exactly as directed by a healthcare provider.
- Use medications not only to lower fasting blood sugar but also to reduce post-meal blood sugar spikes.
Lifestyle Adjustments
- Manage stress through mindfulness, hobbies, or relaxation techniques, as stress can affect blood sugar levels.
- Stick to a regular meal and exercise schedule for consistency in blood sugar control.
These measures together can help effectively lower A1C levels over time, reflecting improved average blood sugar control over the past 2-3 months.
If further details or personalized strategies are needed, consulting a healthcare professional is recommended.
