Managing A1C levels is an important step to maintain healthy blood sugar levels and reducing the risk of diabetes complications.
In this guide, we will explore effective strategies that will help you lower your A1C naturally and improve your overall health.
What is A1c?
A1C is a blood test that measures the average blood glucose level over the past 2-3 months.
For most people with diabetes, the American Diabetes Association (ADA) recommends A1c below 7.0%. However, A1C goals may differ for some people, such as seniors, and should be personalized. Find out what your A1C goal is!
What does your A1C result mean?
A1C tests are reported as percentages. The higher the percentage, the higher the blood sugar level over the past few months.
For the purposes of diagnosing diabetes or prediabetes, the meaning of the results are as follows:
- No diabetes: A1c is less than 5.7%
- Prediabetes: A1c is 5.7-6.4%
- Type 1 or Type 2 Diabetes: A1c over 6.5%
If you have diabetes, aim to check A1C at least twice a year, or frequently if your diabetes treatment plan changes, or if your blood sugar levels are running beyond the target range.
How to lower A1C naturally
You may wonder how you can lower A1c without medication. Many people with type 2 diabetes prefer to fill their blood sugar levels, and A1C targets them “naturally” (i.e., lifestyle changes) rather than taking medication.
Many type 1 diabetes prefer to use natural approaches as a complement to insulin therapy.
Lifestyle measurements are extremely effective at lowering A1C with or without drugs. Let’s take a look at some useful strategies.
Make a meal plan
Sticking to a nutritious diet plan plays an important role in managing blood sugar levels and improving A1C. A structured and consistent approach to diet can make a big difference in meeting diabetes targets.
- A meal plan that encourages meals three times a day, and perhaps some snacks, may help you move on your path to lowering your A1C. Additionally, it is easier to even out your blood sugar levels, aiming to eat at roughly the same time each day. Try not to skip meals or delay meals as much as possible.
- People with diabetes don’t have dietary patterns. Those who work for one person may not work for another person. It can also be helpful to meet with a registered dietitian (RD) for a personalized dietary plan that will help you achieve your diabetes goals. Ask your healthcare provider for a referral to a nutritionist in your community.
Become a “carbohydrate choice”
Social media influencers and well-intentioned family and friends may say “carbohydrates are bad” if they have diabetes. However, reality and research show that this is not the case.
First, it is difficult for most people to block carbohydrates (carbohydrates), and second, avoiding or strictly limiting carbohydrate intake can have a major impact on diet quality and overall health. Carbohydrate foods provide essential nutrients that are not available from other foods.
- Make refined carbohydrate foods simple. White rice, white bread, chips, soda, etc. are stripped of fiber and most vitamins and minerals. They are likely to “surge” blood sugar levels and are associated with causing inflammation, obesity and heart disease.
- Focus on unrefined carbohydrate foods. Whole grains, fruits, vegetables and legumes contain fiber, vitamins, minerals, and other plant compounds that promote health, making them less likely to cause blood sugar spikes.
Consistent carbohydrates
Eating too many carbohydrate foods of any type can increase your blood sugar and A1c levels.
- Aim to eat roughly the same amount of carbohydrates every day at your meals and snacks. Count grams of carbohydrates and consider staying within range with meals such as 30-45 grams. This helps to stabilize your blood sugar levels more.
- Carbohydrate goals are different for everyone. Ask your registered nutritionist what goals best suit you.
It fits in the fiber
Become friends with textiles. It helps to manage blood sugar levels, reduce the risk of heart disease and some cancers, and even lose weight.
- Kick off the day with a Fiberfull breakfast. Oatmeal, whole grain bread, berries, nuts or seeds are foods to include.
- Other blood sugar-friendly choices are low-carb vegetables (e.g. broccoli, spinach, tomatoes), beans and legumes such as lentils and peas.
When it comes to fibers, it can cause digestive problems, so it starts low and slows down. When eating high-fiber foods, always drink plenty of water.
View part
Foods containing carbohydrates have the most impact on blood sugar levels, but eating too many foods can increase your blood sugar levels.
In fact, a high-fat diet has been shown to impair insulin sensitivity in type 1 diabetic patients and slows the drainage of food from the stomach in people with type 1 or type 2 diabetics. This can lead to higher blood sugar levels.
- Take a moment to weigh and measure. Keep a small set of hood scales and measuring cups handy.
- Start tracking your food intake. Whether you use a notebook or smartphone app, journaling practice has been shown in studies that can help you manage your blood sugar levels.
Lose a little weight
Even aiming to lose small amounts (5-10% of body weight) can make a big difference in blood glucose management. In a study of 5,145 people with type 2 diabetes, those who lost 5-10% of their body weight were three times more likely to reduce A1C by threefold, a clinically significant 0.5 (one).
- Rethink the plate. An easy way to start weight loss (without counting calories to bore) is to fill half of the plate with low-carb vegetables, a quarter of protein foods, and other quarters of healthy carbohydrates.
- Plan your meals and snacks in advance. This way you can limit last-minute takeaway and fast food meals, or grab a candy bar for a snack.
Looking at the parts and tracking your food intake is not only helpful for diabetes, but it also increases your chances of losing weight and restraining it.
I’m starting to move more
As I’ve heard before, being active is important for so many reasons. Diabetes management is one of them. If you’re not active yet, it’s not always easy to get started, but it’s doable!
- Select an activity. You don’t need to go to the gym (unless you want to). Walking, dancing, biking and swimming are some activities you might try. Think outside the box – climb stairs, do housework, garden work, and “count” your favorite exercise videos as physical activities.
- Commit to at least 150 minutes of physical activity each week. That may sound a lot, but doing 5 days a week for 30 minutes of activity is covered. And if 30 minutes sounds daunting, split it into three 10-minute sessions throughout the day.
- Don’t overlook strength training. Using hand weights, stretch bands, or machines in the gym is a way to strengthen your muscles. Physical activity routines should include aerobic and strength training. The good news is that both types of exercise help lower blood sugar and A1c.
If you are just starting out with a physical activity plan, it is wise to check with your healthcare provider first.
Manage stress
Stress is a common factor that can raise blood sugar levels, and ultimately A1C levels are also the best. Hormones released during stress are responsible for increased blood sugar levels.
Furthermore, how they respond to stress can also affect them. For example, if you’re feeling stressed, you may forget to exercise every day or eat comfortable, high-carb foods that will make you feel better.
The ADA recommends these tips to navigate stressful times in your life:
- Practice deep breathing to stabilize your heart rate and calm your nervous system. Four people are inhaled slowly, hold their breath for the count of seven, and exhale for eight.
- Get up and move around. I go on quick walks, write songs, dance, stretch. A 15-minute activity can bring wonders to boost your mood.
- Close your eyes and imagine you’re in your happy place – walk on the beach, on the mountains, or through the forest.
- I feel grateful. It’s easy to focus on everything that’s not going well or doesn’t work out in your life. Keep your thoughts away from it and instead look back at what you are grateful for: family, friends, pets, weather. Perhaps you can name some things to be grateful!
- Make time to relax and finish. Taking a warm bath, taking a nap, or curling up in a book is a way to sleep better for a while, even cutting off from stress for a little while.
I’m going to sleep
According to the Sleep Foundation, “Sleep and physical health are closely linked, so it’s not surprising that sleep affects blood sugar levels.”
Deprived sleep can cause insulin resistance, even overnight, and lead to hyperglycemia. Here are some habits that the US recommends for the Center for Disease Control and Prevention (CDC) to improve sleep:
- I sleep every day and wake up in the morning.
- Keeps your room dark, quiet and comfortable.
- Turn off your TV, smartphone, laptop and other electronic devices about an hour before bedtime.
- Avoid big meals, caffeine and alcohol before going to bed.
If you continue to struggle with sleep, let your healthcare provider know.
For more information about the A1C improvement, check out this video of how T1D Christel Oerum improved A1c to 5.7% in 30 days following five simple steps.
Why lower your A1c?
The higher the results of A1c, the more erythrocyte glucose becomes persistent to hemoglobin. This means that blood glucose levels are more likely than they should be.
Why is this important? Key clinical studies, including the Diabetes Control and Complications Test (DCCT) and the UK Future Diabetes Study (UKPDS), show that keeping blood glucose levels as close to normal as possible slows the onset and progression of diabetes-induced eye, kidney, and nerve damage.
The ADA recommends lowering A1C by less than 7.0% (where it can be done safely) to reduce the risk of diabetes-related complications.
How long does it take to lower the A1c?
If the A1C result is above the target, you may be eager to lower it as soon as possible. However, unlike blood sugar, which can increase or decrease in a few minutes, it takes a little time to lower A1c.
Don’t forget that A1C shows the average blood sugar level for the past 2-3 months.
Therefore, recent increases or decreases in blood glucose levels are not reflected in A1C results unless there is a significant shaking in blood glucose levels over the past month. Notably, about 50% of A1C values have come from the past 30 days.
It generally takes about three months to notice changes in the A1C outcome. Therefore, it is recommended to check A1C every three months. However, it can take more than three months to see the changes in your A1C, based on a variety of factors, including how well your diabetes treatment plan is working.
