How to Naturally Lower A1C

What is 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-related 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 low-glycemic index foods to stabilize blood sugar.
• Regular Exercise:
  • Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., walking, cycling).
  • Include strength training 2-3 times a week to improve insulin sensitivity.
• Weight Management:
  • Lose excess weight through a balanced diet and regular physical activity.
  • Even a small weight loss (5-10% of body weight) can significantly improve A1C levels.
• Stay Hydrated:
  • Drink plenty of water to help regulate blood sugar levels.
  • Avoid sugary drinks like soda and juice.
• Manage Stress:
  • Practice stress-reducing techniques like meditation, yoga, or deep breathing.
  • Chronic stress can raise blood sugar levels.
• Get Enough Sleep:
  • Aim for 7-9 hours of quality sleep each night.
  • Poor sleep can negatively impact blood sugar control.

Foods That Help Lower A1C

• Leafy Greens: Spinach, kale, and other greens are low in calories and carbs.
• Whole Grains: Oats, quinoa, and brown rice provide fiber and slow-release energy.
• Healthy Fats: Avocados, nuts, and olive oil help stabilize blood sugar.
• Lean Proteins: Chicken, fish, tofu, and legumes keep you full and reduce sugar spikes.
• Berries: Blueberries, strawberries, and raspberries are low in sugar and high in antioxidants.

Monitor Your Progress

Regularly check your blood sugar levels and A1C to track your progress. Work with your healthcare provider to adjust your plan as needed.