How Do I Get My A1C Down?

Why Lowering Your A1C is Important

Lowering your A1C can reduce the risk of diabetes-related complications, such as heart disease, kidney damage, and nerve problems. Aim for an A1C level below 7%, or as recommended by your doctor.

Steps to Lower Your A1C

• Adopt a Healthy Diet:
  • Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains.
  • Avoid sugary drinks, refined carbs, and high-fat foods.
  • Consider a low-carb or Mediterranean diet.
• Exercise Regularly:
  • Aim for at least 150 minutes of moderate exercise per week (e.g., walking, swimming, cycling).
  • Incorporate strength training 2-3 times a week.
• Lose Weight:
  • Even a small weight loss (5-10% of your body weight) can improve blood sugar control.
• Take Medications as Prescribed:
  • Follow your doctor’s instructions for medications like metformin or insulin.
• Monitor Blood Sugar:
  • Regularly check your blood sugar levels to track progress and make adjustments.

Additional Tips

• Stay Hydrated: Drink plenty of water to help regulate blood sugar levels.
• Manage Stress: Practice stress-reducing techniques like yoga, meditation, or deep breathing.
• Get Enough Sleep: Aim for 7-9 hours of quality sleep each night.
• Quit Smoking: Smoking can worsen insulin resistance and increase complications.

Track Your Progress

Work with your doctor to regularly check your A1C and adjust your plan as needed. Consistency is key to long-term success.