How to Lower Your A1C Numbers

Understanding A1C

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.

Effective Strategies to Lower A1C

• Healthy Eating:
  • Focus on a balanced diet rich in vegetables, whole grains, lean proteins, and healthy fats.
  • Avoid sugary foods and beverages, refined carbs, and processed snacks.
• Regular Exercise:
  • 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.
• Weight Management:
  • Lose weight if you are overweight or obese, as even a small reduction can improve blood sugar control.
• Medication Adherence:
  • Take prescribed medications (e.g., metformin, insulin) as directed by your doctor.
• Monitor Blood Sugar:
  • Check your blood sugar levels regularly to track progress and make adjustments as needed.
• Stress Management:
  • Practice relaxation techniques like meditation, yoga, or deep breathing to reduce stress, which can affect blood sugar levels.
• Sleep Well:
  • Aim for 7-9 hours of quality sleep per night, as poor sleep can negatively impact blood sugar control.

Track Your Progress

Work with your healthcare provider to set realistic A1C goals and monitor your progress over time. Celebrate small victories along the way!