The A1C is a form of glucose in the body that is routinely measured in people with type 1 and type 2 diabetes. diabetics. A1C levels can generally be lowered by living a healthy lifestyle, such as consuming proper nutrition, exercising regularly, and managing stress.
Method 1 of 4: Adopting a Healthy Diet
Step 1. Add consumption of fruits and vegetables to your diet
Fruits and vegetables contain a number of antioxidants that are beneficial for improving general health and are also high in fiber, these benefits according to research can contribute to better management of blood sugar levels.
Step 2. Eat more beans and legumes
According to Harvard University Health Services, one-half cup (118 ml) of nuts will provide one-third of your daily fiber needs. Nuts will also slow down the digestive process, and stabilize blood sugar levels after eating.
Step 3. Increase consumption of fat-free milk and yogurt
Fat-free milk and yogurt are rich in calcium and vitamin D, which have been shown to contribute to better blood sugar management and weight loss that can improve the condition of most cases of 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 that are beneficial for lowering insulin resistance, managing blood sugar levels, and contributing to better heart health. Nuts also provide benefits for people with type 2 diabetes who are trying to lower cholesterol levels.
Step 5. Season the food with cinnamon
Although cinnamon is commonly used for sweets and desserts, studies have shown that consuming one-half teaspoon (2 ml) of cinnamon per day can improve insulin resistance.
Mix cinnamon in tea, or sprinkle it over fruits, vegetables, and lean meats to increase your daily cinnamon intake without needing to eat more high-fat desserts and snacks
Step 6. Reduce the intake of foods high in fat, cholesterol and snacks
Sugary and fast foods like candy, cookies, potato chips, and fried foods will trigger spikes in blood sugar levels, which can have an impact on your overall A1C level.
Snack on foods that contain natural sugars such as fruits, berries, and low-fat cheese to satisfy cravings for sweets or desserts. These types of foods all contain natural sugars that enter your bloodstream at a much slower rate than foods that contain sugar and processed ingredients
Step 7. Choose water to maintain hydration over soda and sugary drinks
Studies have shown that those who drink water throughout the day are able to prevent dehydration, which can trigger a rise in blood sugar and A1C levels. Sodas, energy drinks, fruit drinks, and various types of sugary drinks will increase blood sugar levels and weight.
Method 2 of 4: Exercising Regularly
Step 1. Get at least 30 minutes of physical activity per day
Physical activity naturally lowers blood sugar levels, improves heart health and energy, and also contributes to weight loss. Diabetics who exercise regularly have better control of their blood sugar levels, and exhibit healthier A1C levels.
Step 2. Incorporate aerobic and anaerobic activity into your workout routine
Anaerobic exercise such as weight training can temporarily increase your blood sugar level, while aerobic exercise such as walking or swimming will automatically lower your blood sugar level. Over time, both types of exercise will contribute to lower A1C levels.
Step 3. Take advantage of opportunities to add more activity to your daily lifestyle
The more active your life is, the better your A1C levels will be over time. For example, choose stairs instead of escalators whenever possible, and walk to corner stores instead of using a car.
Method 3 of 4: Managing Stress and Anxiety
Step 1. Practice relaxation techniques when experiencing stress and anxiety
The facts show that stress and anxiety can have an adverse effect on your heart health, which can also make diabetes worse.
Practice activities such as deep breathing, yoga, or meditation to calm the body and mind and reduce stress and anxiety levels
Step 2. Implement lifestyle changes gradually to secure your life from things that trigger stress
Research has shown that long-term stress can have a negative impact on your health, and contribute to an increased risk of obesity, high blood pressure, heart disease, and more. For example, if you are feeling stressed from overwork, make a plan to reduce your hours.
Method 4 of 4: Visiting Healthcare Providers Regularly
Step 1. Make and adhere to recommended doctor appointments from your healthcare provider
Your health care provider will assist in monitoring your A1C and blood sugar levels, as well as providing the care needed to manage and improve your diabetes.
Step 2. Take all prescribed medications to manage and control your diabetes
Failure to take prescribed medications can trigger high blood sugar and A1C levels, and in some cases may even lead to hospitalization or worsening of the disease.