How to Decrease A1C Naturally

What is A1C?

The A1C test measures your average blood sugar levels over the past 2-3 months. Lowering your A1C can help reduce the risk of diabetes complications.

Natural Ways to Lower A1C

• Healthy Diet:
  • Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains.
  • Limit sugar, refined carbs, and processed foods.
  • Choose foods with a low glycemic index (GI).
• Regular Exercise:
  • Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., walking, cycling).
  • Include strength training 2-3 times per week.
• Weight Management:
  • Lose weight if you’re overweight or obese, as even a small reduction can improve blood sugar levels.
• 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 per night, as poor sleep can affect blood sugar control.
• Monitor Blood Sugar:
  • Regularly check your blood sugar levels to track progress and make adjustments.

Foods That Help Lower A1C

• Leafy greens (e.g., spinach, kale)
• Whole grains (e.g., oats, quinoa)
• Legumes (e.g., beans, lentils)
• Nuts and seeds
• Berries (e.g., blueberries, strawberries)
• Fatty fish (e.g., salmon, mackerel)

How Long Does It Take to Lower A1C?

With consistent lifestyle changes, you may see improvements in your A1C levels within 2-3 months. However, the exact timeline depends on your starting level and adherence to healthy habits.