A1C is a form of glucose in the body, measured regularly in people with type 1 and type 2 diabetes. A1C is normally used to average blood sugar levels in the previous months, and can help doctors prescribe and recommend the necessary care for diabetic patients. Normally A1C levels can be reduced by practicing a healthy lifestyle, including proper nutrition, regular exercise, and careful stress management.
Steps
Method 1 of 4: Eating Healthy
Step 1. Increase the number of fruits and vegetables you eat
Fruits and vegetables contain a high number of antioxidants that promote better overall health, and are high in fiber, which can contribute to better blood sugar management, as studies have shown.
Step 2. Eat more legumes
According to Harvard University Health Services, 120g of beans provides one-third of the recommended daily dose of fiber. Beans also slow down the digestive process, and help balance blood sugar levels after meals.
Step 3. Consume more skim milk and yogurt
Skim milk and yogurt are rich in calcium and vitamin D, which contribute to better blood sugar management and weight loss, thereby improving the health of many patients with type 2 diabetes.
Step 4. Increase your intake of nuts and fish
Most nuts and fatty fish, including tuna, mackerel and salmon, contain omega-3 fatty acids, which help lower insulin resistance, regulate blood sugar levels, and improve health. cardiac. Additionally, dried fruit can be beneficial to those with type 2 diabetes who are trying to lower their cholesterol levels.
Step 5. Spice your food with cinnamon
Although generally associated with sweets and desserts, consuming 1/2 teaspoon of cinnamon per day has been shown to improve insulin resistance.
Add cinnamon to your tea, or sprinkle it on fruit, vegetables, or lean meats to increase your daily cinnamon intake without increasing the number of high-fat desserts and snacks
Step 6. Reduce your intake of foods and snacks that are high in fat and high in cholesterol
Sweets and junk food like bars, cakes, chips and fried foods cause blood sugar spikes, affecting your overall A1C levels.
Choose foods that contain natural sugars like fruits and berries (raspberries, strawberries, blueberries, etc.) to satisfy your cravings for sweets. These food categories contain natural sugars that enter the bloodstream at a slower rate than those that contain sugar and processed ingredients
Step 7. Hydrate your body with water, rather than carbonated and sugary drinks
Studies have shown that those who drink water throughout the day are able to prevent dehydration, which can lead to high blood sugar levels and higher A1C levels. Carbonated, energizing, fruit drinks, and any other type of sugary drink cause an increase in blood sugar levels and an increase in body weight.
Method 2 of 4: Exercise Regularly
Step 1. Spend at least 30 minutes a day for exercise
Physical activity naturally lowers blood sugar levels, improves heart health and energy levels, and contributes to weight loss. Diabetics who exercise regularly often have better control over their blood sugar levels and show healthier A1C levels.
Step 2. Add a blend of aerobic and anaerobic activity to your daily routine
Anaerobic exercises, such as weight lifting, can temporarily raise blood sugar levels, while aerobic exercises, such as swimming or walking, can automatically reduce blood sugar levels. Over time, both types of exercises will help lower A1C levels.
Step 3. Find ways to make your lifestyle more active
The more active you are, the more your A1C levels will improve over time. For example, take the stairs instead of taking the elevator whenever possible, and walk to the supermarket on the corner instead of taking the car.
Method 3 of 4: Managing Anxiety and Stress
Step 1. In times of anxiety and stress, practice relaxation techniques
Both have been shown to negatively affect your heart health, even making diabetes worse.
Practice activities such as deep breathing, yoga, or meditation to help relax your body and reduce stress and anxiety levels
Step 2. Make gradual lifestyle changes to eliminate the causes of stress
Studies have shown that, in the long run, stress can negatively affect your health, contributing to a higher risk of obesity, high blood pressure, heart disease, and more. For example, if you are feeling stressed from too much work, plan a strategy to reduce the hours you spend working.
Method 4 of 4: Regular Medical Checkups
Step 1. Make an appointment with your doctor and perform the recommended checkups
Your doctor will track your A1C and blood sugar levels, and provide you with any necessary treatment to manage and improve your diabetes.
Step 2. Take all medications prescribed to manage and control your diabetes
Failure to do so could lead to an increase in your blood sugar and A1C levels, and sometimes even a need for hospitalization or serious medical conditions.
