How to Lower A1C with Diet and Exercise

Understanding A1C and Its Importance

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

Diet Tips to Lower A1C

Your diet plays a crucial role in managing blood sugar levels. Here are some tips:

• Choose Low-Glycemic Foods: Opt for whole grains, legumes, and non-starchy vegetables.
• Limit Sugar and Refined Carbs: Avoid sugary drinks, sweets, and white bread.
• Increase Fiber Intake: Foods like oats, beans, and vegetables help stabilize blood sugar.
• Eat Healthy Fats: Include sources like avocados, nuts, and olive oil.
• Control Portion Sizes: Avoid overeating to prevent blood sugar spikes.

Exercise Tips to Lower A1C

Regular physical activity helps your body use insulin more efficiently. Here’s how to get started:

• Aim for 150 Minutes Weekly: Engage in moderate-intensity exercise like brisk walking or cycling.
• Include Strength Training: Build muscle to improve insulin sensitivity.
• Stay Consistent: Make exercise a regular part of your routine.
• Monitor Blood Sugar: Check levels before and after exercise to understand its impact.
• Stay Hydrated: Drink plenty of water to avoid dehydration during workouts.

Combining Diet and Exercise

For the best results, combine a healthy diet with regular exercise. This approach helps:

• Improve insulin sensitivity.
• Promote weight loss or maintenance.
• Lower blood sugar levels consistently.

Consult Your Doctor

Before making significant changes to your diet or exercise routine, consult your doctor or a dietitian to ensure it’s safe and effective for your specific needs.