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 making sustainable lifestyle changes to improve your overall health.

Effective Ways to Lower A1C Naturally

• Adopt a Healthy Diet:
  • Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains.
  • Limit refined carbs, sugary foods, and beverages.
  • Include foods high in fiber, such as beans, lentils, and oats.
• Exercise Regularly:
  • Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling).
  • Incorporate strength training 2-3 times a week to improve insulin sensitivity.
• Lose Weight:
  • If overweight, losing even 5-10% of your body weight can significantly lower A1C levels.
• Stay Hydrated:
  • Drink plenty of water to help regulate blood sugar levels.
• Manage Stress:
  • Practice stress-reducing techniques like meditation, yoga, or deep breathing.
• 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)
• Nuts and seeds (e.g., almonds, chia seeds)
• Fatty fish (e.g., salmon, mackerel)
• Whole grains (e.g., quinoa, brown rice)
• Berries (e.g., blueberries, strawberries)

Monitor Your Progress

Regularly check your blood sugar levels and track your A1C to ensure your efforts are effective. Work with your healthcare provider to adjust your plan as needed.