How Do I Lower My A1C Without Medication?

Understanding A1C

Your A1C level reflects your average blood sugar over the past 2-3 months. Lowering it can reduce the risk of diabetes complications.

Lifestyle Changes to Lower A1C

Here are effective ways to lower your A1C without medication:

• Healthy Eating:
  • Focus on a diet rich in whole foods, such as vegetables, fruits, lean proteins, and whole grains.
  • Avoid sugary drinks and processed foods high in refined carbs.
  • Consider a low-carb or Mediterranean diet.
• Regular Exercise:
  • Aim for at least 150 minutes of moderate aerobic activity (like walking) per week.
  • Incorporate strength training exercises 2-3 times a week.
• Weight Management:
  • Lose weight if you're overweight or obese, as even a small reduction can improve blood sugar levels.
• Stress Management:
  • Practice relaxation techniques like yoga, meditation, or deep breathing.
• Sleep Well:
  • Aim for 7-9 hours of quality sleep per night, as poor sleep can affect blood sugar control.

Monitoring Your Progress

Track your blood sugar levels regularly to see how your lifestyle changes are impacting your A1C. Use a glucometer or continuous glucose monitor (CGM) if recommended by your doctor.

When to See a Doctor

If your A1C remains high despite lifestyle changes, consult your doctor. They may recommend additional strategies or reassess your treatment plan.