How to Reduce Your A1C Naturally

What is A1C?

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

Natural Ways to Lower Your A1C

• Healthy Diet:
  • Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains.
  • Avoid sugary drinks and limit refined carbohydrates.
  • Incorporate foods rich in fiber, such as beans, lentils, and oats.
• Regular Exercise:
  • Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., walking, cycling, or swimming).
  • Include strength training exercises 2-3 times a week to improve insulin sensitivity.
• Weight Management:
  • Losing even a small amount of weight can help lower blood sugar levels.
  • Focus on sustainable, long-term changes rather than quick fixes.
• Stress Management:
  • Practice relaxation techniques like deep breathing, meditation, or yoga.
  • Get adequate sleep (7-9 hours per night) to help regulate blood sugar.
• Stay Hydrated:
  • Drink plenty of water throughout the day to help flush out excess sugar.
  • Avoid sugary beverages like soda and fruit juices.

Foods That Help Lower A1C

• Leafy Greens: Spinach, kale, and other greens are low in calories and carbohydrates.
• Nuts and Seeds: Almonds, walnuts, and chia seeds are rich in healthy fats and fiber.
• Whole Grains: Quinoa, brown rice, and oats help stabilize blood sugar levels.
• Berries: Blueberries, strawberries, and raspberries are low in sugar and high in antioxidants.
• Legumes: Beans, lentils, and chickpeas are excellent sources of protein and fiber.

Monitor Your Progress

Regularly check your blood sugar levels and track your A1C to see how your lifestyle changes are working. Work closely with your healthcare provider to adjust your plan as needed.