How to Lower A1C Naturally

What is A1C?

The A1C test measures your average blood sugar levels over the past 2-3 months. Lowering your A1C naturally involves lifestyle changes that improve blood sugar control.

Steps to Lower A1C Naturally

• Adopt a Healthy Diet:
  • Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains.
  • Avoid sugary drinks, refined carbs, and processed foods.
  • Incorporate foods with a low glycemic index (e.g., beans, lentils, and non-starchy vegetables).
• Exercise Regularly:
  • Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling).
  • Include strength training exercises 2-3 times a week to improve insulin sensitivity.
• Lose Weight:
  • If overweight, losing 5-10% of your body weight can significantly improve blood sugar levels.
• Stay Hydrated:
  • Drink plenty of water to help your kidneys flush out excess sugar.
• Manage Stress:
  • Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises.
• Get Enough Sleep:
  • Aim for 7-9 hours of quality sleep per night, as poor sleep can affect blood sugar control.

Foods That Help Lower A1C

• Leafy greens (e.g., spinach, kale)
• Whole grains (e.g., oats, quinoa)
• Nuts and seeds (e.g., almonds, chia seeds)
• Legumes (e.g., lentils, chickpeas)
• Fatty fish (e.g., salmon, mackerel)

Monitor Your Progress

Regularly check your blood sugar levels and track your A1C to ensure your efforts are working. Consult your doctor for personalized advice and adjustments to your plan.