What Can I Do to Bring My A1C Down?

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.

Steps to Lower Your A1C

• Adopt a Healthy Diet:
  • Focus on whole, unprocessed foods.
  • Limit sugar and refined carbohydrates.
  • Increase fiber intake (vegetables, fruits, whole grains).
• Exercise Regularly:
  • Aim for at least 150 minutes of moderate exercise per week (e.g., walking, cycling).
  • Include strength training 2-3 times a week.
• Lose Weight if Needed:
  • Even a modest weight loss (5-10% of body weight) can improve blood sugar control.
• Take Medications as Prescribed:
  • Follow your doctor’s instructions for diabetes medications like metformin or insulin.
• Monitor Blood Sugar Regularly:
  • Track your levels to understand how food, exercise, and medications affect you.
• 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.

Set Realistic Goals

Work with your doctor to set achievable A1C targets. Small, consistent changes can lead to significant improvements over time.

Track Your Progress

Regularly check your A1C levels (every 3-6 months) to monitor your progress and adjust your plan as needed.