How can you reduce your A1C levels through lifestyle changes. What role does diet play in managing blood sugar. Which exercises are most beneficial for lowering A1C. How does stress affect A1C levels and what can you do about it. What are the potential complications of high A1C levels.

Understanding A1C: What It Is and Why It Matters

A1C, also known as glycated hemoglobin, is a crucial indicator of long-term blood sugar control. This simple blood test measures your average blood glucose levels over the past three months, providing valuable insights into your risk for prediabetes, diabetes, and related complications.

Why is a healthy A1C so important? High A1C levels are associated with an increased risk of developing type 2 diabetes, heart disease, and stroke. By monitoring and managing your A1C, you can take proactive steps to protect your health and prevent these serious conditions.

A1C Ranges and What They Mean

• Less than 5.7%: Considered healthy
• 5.7% to 6.4%: Indicates prediabetes
• 6.5% or higher: Suggests possible diabetes

It’s important to note that A1C targets may vary based on individual factors such as age and overall health. Always consult with your healthcare provider to determine the appropriate A1C goal for your specific situation.

The Power of Diet: Eating Your Way to Lower A1C Levels

One of the most effective ways to lower your A1C naturally is through dietary changes. By making smart food choices, you can significantly impact your blood sugar levels and overall health.

Focus on Fiber-Rich Foods

Fiber plays a crucial role in managing blood sugar levels. How does it work? Soluble fiber, in particular, slows down the absorption of sugar in your bloodstream, helping to prevent sudden spikes in glucose levels.

Which foods are high in fiber? Consider incorporating these options into your diet:

• Beans and legumes
• Nuts and seeds
• Berries (raspberries, blackberries, strawberries)
• Leafy greens (spinach, kale, collard greens)
• Whole grains (oats, quinoa, barley)

Limit Simple Carbohydrates and Added Sugars

While carbohydrates are an essential part of a balanced diet, not all carbs are created equal. Simple carbohydrates and added sugars can cause rapid spikes in blood sugar levels, potentially leading to higher A1C readings over time.

Which foods should you limit or avoid?

• Refined grains (white bread, white rice, pasta)
• Sugary drinks and sodas
• Processed snacks and desserts
• Candies and sweets

Instead, opt for complex carbohydrates found in whole grains, vegetables, and legumes. These foods are digested more slowly, providing a steady source of energy without causing dramatic fluctuations in blood sugar levels.

The Exercise Effect: Physical Activity and A1C Levels

Regular physical activity is a powerful tool for managing blood sugar levels and lowering A1C. How does exercise impact blood sugar? When you engage in physical activity, your muscles become more efficient at using insulin and absorbing glucose from the bloodstream, leading to improved blood sugar control.

Recommended Exercise Guidelines

To reap the benefits of exercise for A1C management, aim for:

• At least 150 minutes of moderate-intensity aerobic activity per week
• Or 75 minutes of vigorous-intensity aerobic activity per week
• Include resistance training exercises at least twice a week

Combining Aerobic and Resistance Training

Research suggests that a combination of aerobic exercise and resistance training may be more effective in lowering A1C levels than either type of exercise alone. Why is this approach beneficial? Aerobic activities improve cardiovascular health and insulin sensitivity, while resistance training builds muscle mass, which plays a crucial role in glucose metabolism.

Examples of effective exercise combinations include:

1. Brisk walking (aerobic) followed by bodyweight exercises (resistance)
2. Cycling (aerobic) combined with weightlifting sessions (resistance)
3. Swimming (aerobic) paired with resistance band workouts (resistance)

Stress Management: A Key Factor in A1C Control

Chronic stress can have a significant impact on your A1C levels. When you’re stressed, your body releases hormones like cortisol and adrenaline, which can cause blood sugar levels to rise. Over time, this stress-induced elevation in blood sugar can lead to higher A1C readings.

Effective Stress-Reduction Techniques

Incorporating stress-management strategies into your daily routine can help lower A1C levels naturally. Consider trying these techniques:

• Mindfulness meditation
• Deep breathing exercises
• Yoga or tai chi
• Progressive muscle relaxation
• Regular physical activity
• Engaging in hobbies or creative pursuits

The Importance of Quality Sleep

Adequate sleep is crucial for managing stress and maintaining healthy A1C levels. Poor sleep quality or insufficient sleep duration can disrupt hormone balance, leading to increased insulin resistance and higher blood sugar levels.

How can you improve your sleep habits?

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid caffeine and electronic devices before bed
• Ensure your sleeping environment is cool, quiet, and dark

Hydration and A1C: The Water Connection

Proper hydration plays a vital role in managing blood sugar levels and lowering A1C. When you’re dehydrated, your blood becomes more concentrated, potentially leading to higher blood sugar readings. Additionally, adequate hydration supports kidney function, which is essential for filtering excess glucose from the bloodstream.

Tips for Staying Hydrated

• Aim for at least 8 glasses (64 ounces) of water per day
• Carry a reusable water bottle with you throughout the day
• Flavor water with fresh fruit or herbs for added taste
• Choose water-rich foods like cucumbers, watermelon, and zucchini
• Limit caffeine and alcohol intake, as they can contribute to dehydration

Supplements and Natural Remedies for A1C Management

While diet and lifestyle changes should be the primary focus for lowering A1C levels, certain supplements and natural remedies may offer additional support. It’s important to note that these should not replace prescribed medications or medical advice. Always consult with your healthcare provider before adding any new supplements to your regimen.

Potentially Beneficial Supplements

• Chromium: May help improve insulin sensitivity
• Alpha-lipoic acid: An antioxidant that may support glucose metabolism
• Berberine: A compound found in several plants that may help lower blood sugar levels
• Cinnamon: Some studies suggest it may improve insulin sensitivity
• Magnesium: Important for proper glucose metabolism

While these supplements show promise, more research is needed to fully understand their effects on A1C levels. It’s crucial to use them under the guidance of a healthcare professional, as they may interact with medications or have side effects.

Monitoring and Tracking Progress: Tools for A1C Management

Regularly monitoring your blood sugar levels and tracking your progress is essential for effective A1C management. By keeping a close eye on your numbers, you can identify patterns, make necessary adjustments to your lifestyle, and stay motivated on your journey to better health.

Useful Tools for A1C Management

• Blood glucose meter: For daily blood sugar monitoring
• Continuous glucose monitor (CGM): Provides real-time glucose data throughout the day
• A1C home test kits: Allow for periodic A1C checks between doctor visits
• Smartphone apps: Help track food intake, exercise, and blood sugar levels
• Food and exercise journals: Aid in identifying trends and patterns

Remember, while home monitoring is valuable, it’s important to maintain regular check-ups with your healthcare provider. They can provide professional A1C tests and adjust your management plan as needed.

The Role of Medications in A1C Management

For some individuals, lifestyle changes alone may not be sufficient to achieve target A1C levels. In these cases, medication may be necessary as part of a comprehensive management plan. It’s crucial to work closely with your healthcare provider to determine the most appropriate treatment approach for your specific situation.

Common Medications for A1C Management

• Metformin: Often the first-line medication for type 2 diabetes
• Sulfonylureas: Help stimulate insulin production
• DPP-4 inhibitors: Improve insulin secretion and reduce glucose production
• GLP-1 receptor agonists: Slow digestion and improve insulin sensitivity
• SGLT2 inhibitors: Help the kidneys remove excess glucose through urine
• Insulin: Used when other medications are not sufficient to control blood sugar levels

It’s important to note that medications should be used in conjunction with healthy lifestyle habits for optimal A1C management. Regular communication with your healthcare provider is essential to ensure your treatment plan remains effective and appropriate for your needs.

Long-Term Benefits of Lowering A1C: Beyond Blood Sugar Control

Reducing your A1C levels offers numerous health benefits that extend far beyond blood sugar control. By maintaining healthy A1C levels, you can significantly improve your overall well-being and reduce the risk of various complications associated with diabetes and prediabetes.

Health Benefits of Lower A1C Levels

• Reduced risk of cardiovascular disease
• Improved kidney function and decreased risk of kidney disease
• Better eye health and reduced risk of diabetic retinopathy
• Enhanced nerve function and reduced risk of neuropathy
• Improved wound healing and decreased risk of infections
• Increased energy levels and overall quality of life

By implementing the strategies discussed in this article and working closely with your healthcare team, you can take control of your A1C levels and pave the way for a healthier, more vibrant future. Remember, small, consistent changes can lead to significant improvements in your long-term health outcomes.

Lowering your A1C levels is a journey that requires patience, dedication, and support. By focusing on a balanced diet, regular exercise, stress management, and proper medical care, you can achieve and maintain healthy A1C levels. This comprehensive approach not only helps manage blood sugar but also contributes to overall health and well-being, reducing the risk of complications associated with diabetes and prediabetes.

As you embark on your journey to lower A1C levels, remember that progress may be gradual. Celebrate small victories along the way and don’t get discouraged by temporary setbacks. With consistency and perseverance, you can achieve your A1C goals and enjoy the numerous health benefits that come with better blood sugar control.

Always consult with your healthcare provider before making significant changes to your diet, exercise routine, or medication regimen. They can provide personalized guidance and support tailored to your unique needs and health status. By working together with your medical team and implementing the strategies outlined in this guide, you can take meaningful steps towards improved A1C levels and better overall health.

How to Lower A1C Naturally

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10/07/2022

Type 2 diabetes is one of the most common chronic diseases in the United States. It’s also a condition you can prevent or manage with lifestyle changes — provided you know you’re at risk. One of the best tools for identifying your risk for diabetes is an A1C test, which you can get at your primary care provider’s office. With the results in hand, you can talk to your provider about how to lower your A1C levels and, potentially, prevent diabetes and its many long-term complications.

Why a Healthy A1C Matters

An A1C test is a simple blood test that measures your average blood glucose (sugar) levels for the past three months. Three months is the average life span of red blood cells, where blood sugar is found. The test shows whether you’re at risk for prediabetes, a condition that puts you at increased risk of developing Type 2 diabetes, heart disease and stroke. It’s also used to diagnose diabetes and can show how effective diabetes treatments are over time.

Read More: Reverse Prediabetes for a Better Future

“Adults who are overweight or obese should receive a baseline A1C test at age 35,” says Roxanne Davis-Cote, MPH, RD, LD, certified nutrition support clinician at Beaufort Memorial. “If you have a health condition that increases your risk for diabetes or prediabetes, A1C testing should continue every three years.”

Healthy A1C measurements vary person to person, based on age and general health, Davis-Cote adds. Rather than a specific number, A1C levels get measured in percentages. According to the American Diabetes Association:

• A healthy A1C is less than 5.7%.
• An A1C between 5.7% and 6.4% suggests you have prediabetes.
• An A1C level of 6.5% or higher indicates possible diabetes.

3 Easy Tips for Lowering A1C Levels

Unless your A1C levels are very high, you may be able to lower your levels with healthy lifestyle choices, thus helping to manage or prevent prediabetes and diabetes.

Here are three tips for how to lower A1C naturally:

1. Eat a balanced diet. Load up on fresh fruits and vegetables, which are rich in fiber. Soluble fiber — the type found in beans, nuts, seeds and certain fruits — has been found to be particularly helpful in lowering A1C levels. Eat fewer starchy vegetables, such as potatoes, corn and squash, as these have more carbohydrates and a bigger effect on your blood sugar than non-starchy vegetables. Limit simple carbohydrates, such as refined grains and sugar.
2. Get active. Active muscles are better at using insulin (a hormone that helps your body manage blood sugar levels) and using sugar for energy. Aim for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise every week. Combining aerobic activities, such as walking, jogging and swimming, with resistance exercises, which involve weights, resistance bands or body weight, offers greater benefits than aerobic or resistance exercises alone.
3. Manage stress. Over time, stress hormones can raise blood sugar levels. Eating a balanced diet and exercising can help you manage chronic stress, but you can take additional steps. For instance, recognize your limits, and avoid taking on too many responsibilities at work and at home. Get seven to nine hours of high-quality sleep every night. To make sure you sleep well, establish a regular bedtime, don’t drink caffeine in the afternoon, and turn off devices 30 minutes before bed.

Get support for managing your diabetes. Talk to your primary care provider about a referral to our nationally recognized Diabetes Self-Management program.

If your BMI is greater than 30 and you are concerned about your risks for developing prediabetes or diabetes, talk to your primary care provider about our Healthy Weight Program.

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9 Ways to Lower Your A1C Level

You can lower your A1C level with changes to diet, exercise, and other habits. For some people, medication may also help.

Diabetes is a serious, chronic condition that can lead to many complications. But there are ways to manage your blood sugar levels that may reduce your risk.

A doctor may test your A1C level if you have or are at risk of developing type 2 diabetes. Early diagnosis and treatment may help prevent complications.

Here are nine ways to lower your A1C:

Eating certain foods may help lower your A1C, so you may want to make a plan and stick to it. A few important strategies include:

• Make a grocery list: When trying to fill your basket with nutrient-dense foods while minimizing sweets, having and following a list can help you avoid impulse purchases. If you’re trying out new recipes, a list can help make sure you get home with all the right ingredients.
• Meal prep ahead of time: When you’re fixing a nutritious meal, you can save time by doubling the recipe, so you have another meal readily available later in the week.
• Build in flexibility: Plan to give yourself options before you need them. That way, you’re not searching for a fallback when the cupboards are bare and your stomach is rumbling.

Controlling portion sizes may also help reduce your A1C. Helpful practices can include:

• Get familiar with the appropriate portion sizes: You don’t have to measure every food you eat by the gram to learn to recognize and make a habit of thinking about what’s a right-size portion.
• Use smaller plates at home: For portioning purposes, opting for a smaller plate may help limit portion sizes.
• Avoid eating from a bag: If you’re having a few crackers, pull out a reasonable serving, then put the rest back in the cupboard for later.
• Be mindful when going out to eat: Restaurant meals can contain large portion sizes. Rather than order an entrée that may contain more food than you need, you may want to ask a friend if they’ll split something with you. Or you can plan to take half home to eat later in the week.

The appropriate amount of carbohydrates varies from person to person and is worth discussing with a doctor. But carbs can be easy to overdo if you’re not keeping track. It can be helpful to maintain a food diary or use an app to keep track of your carb intake.

Starting out, you may have to take some time to look at nutrition labels. With practice, this will become a quick and easy process and will help you get a sense of which foods are most carb-heavy so you can adjust accordingly.

Also called the diabetes plate method, the idea here is to simplify your mealtime calculations while eating the right foods in the right proportions. Picture a plate that’s less than a foot in diameter and divide it up into quarters:

• Half of what’s on the plate — that is, two quarters — should be low carb vegetables: There are many to choose from, including broccoli, cauliflower, carrots, peppers, mushrooms, and cucumber. This can include anything leafy, like lettuce, cabbage, spinach, and so on.
• The next quarter of the plate should be lean proteins: This can include fish, chicken, eggs, shellfish, cheese, tofu, and lean cuts of pork or beef.
• The last quarter of the plate goes to carbs: Carbs can include grains like rice and whole grain bread, as well as fruit and starchy vegetables like potatoes.

You can apply the same proportions and ideas behind the plate method to foods that don’t lend themselves to being divided across a plate, like sandwiches, for instance.

Set yourself up for success. It’s important to be practical because a slow, steady approach to weight loss (a pound or two a week, at most) tends to get the best results when it comes to keeping weight off.

It’s also worth noting the results don’t have to be drastic to meaningfully improve your health. Experts say even 5% can make a difference. This means, if someone at 180 pounds adjusts their exercise and food habits and works their way down to 170 pounds over a few months, the resulting health benefits can be worthwhile.

Talk with a doctor about what weight loss goal makes sense for you and how best to work toward it.

Increasing your activity level can help get your A1C level down for good. You may want to start with a 20-minute walk after lunch. You may be able to build up to 150 minutes of extra activity a week.

Get confirmation from a doctor first before you increase your activity level. Exercise can affect your blood sugar levels, and depending on other health conditions you may have, a doctor may recommend a safe starting point. Being safely active is a key part of reducing the risk of developing diabetes.

Remember: Any exercise is better than no exercise. Even getting up for 2 minutes every hour has been shown to help reduce the risk of diabetes.

Taking prescribed diabetes medications can help manage your A1C level. Medications that lower fasting blood sugars will also lower your A1C level.

Some medications primarily affect your blood sugars after a meal, which are also called postprandial blood sugars. These medications include sitagliptin (Januvia), repaglinide (Prandin), and others. While they don’t significantly improve fasting glucose values, they still help lower your A1C level because of the decrease in post-meal glucose spikes.

Some supplements may improve your A1C level. These can include aloe vera and chromium.

Aloe vera is a succulent that may lower fasting blood glucose and hemoglobin A1C, according to 2022 research. However, additional studies are needed to test its long-term effects.

Chromium, a mineral found in vegetables like potatoes and mushrooms, as well as oysters, may lower A1C in people with severe insulin resistance and less glycemic control. But some studies show inconsistent or mixed results. As a result, the American Diabetes Association (ADA) doesn’t recommend chromium supplementation in people with diabetes.

Lowering your A1C levels depends on making changes that become habits. The best way to make something second nature is to keep doing it consistently.

Particularly where eating patterns and exercise are concerned, slow, steady progress tends to deliver the best long-term results.

Sugar from food makes its way into your bloodstream and attaches to your red blood cells — specifically to a protein called hemoglobin.

Your A1C level is a measure of how much sugar is attached to your red blood cells. This can help determine if you have diabetes or prediabetes and can help inform you how best to manage it.

The A1C test is a blood test that screens for diabetes. The test provides information about a person’s average levels of blood sugar over a 2- to 3-month period before the test. If you have diabetes, it can give doctors a picture of whether treatment is working and how well you’re managing the condition.

The A1C test measures how much glucose (sugar) is attached to hemoglobin. This is the protein in red blood cells. The more glucose attached, the higher the A1C.

The number is reported as a percentage. If the percentage is higher, so are your average blood glucose levels. A higher number means your risk for either diabetes or related complications is higher.

Although A1C is the gold standard of diabetes diagnosis, many clinical conditions can affect A1C, including iron deficiency anemia and other blood disorders that affect red blood cells. A doctor may recommend you take a different test to ensure an accurate diagnosis. A1C can test for type 1 and type 2 diabetes, but not for gestational diabetes.

If you have diabetes, you still need to test your blood glucose level regularly with a fingerstick glucose test. Because the A1C measures an average, it may not capture intense highs and lows on its own.

Some benefits of the A1C test include:

• It doesn’t require fasting.
• It gives an average of blood sugar levels over a period of weeks to months.
• It can be done at any time of the day.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, A1C measurements can indicate whether you have diabetes or prediabetes.

Having prediabetes puts you at risk for developing type 2 diabetes within 10 years. Within the prediabetes range, having a higher percentage increases your risk of developing diabetes. But you can take steps to prevent or delay developing diabetes. If you test positive for prediabetes, a doctor may recommend retesting each year.

If you have received a diagnosis of diabetes, having a higher percentage can increase your risk of diabetes complications.

If you receive a diagnosis of prediabetes or diabetes, a doctor may prescribe a home monitor to allow you to test your blood sugar. Be sure to talk with them about what to do if the results are too high or too low for you.

It’s important to talk with a doctor about what steps you can take to help lower your A1C levels. They can help you set and monitor practical goals and may also prescribe medication.

Additionally, a doctor may connect you with a dietician who can help you better understand the nutrition component of lowering your A1C levels. They can also help determine the best ways to adjust your diet and habits around food in health-promoting, practical ways.

The A1C test measures your average blood sugar levels over a period of weeks to months.

You may be able to lower your A1C level by eating a nutritious diet with controlled portion sizes and getting regular exercise. Doctors may recommend medication for some people.

Beating Denial: The Inspiration That Leads From Prediabetes to Healthy Living Sugar Magazine

This article was written solely to inform the case of David Hernandez, who changed his life after being diagnosed with prediabetes and high cholesterol. It may be you will be inspired too!

• Author:

  Marina Odnorog

• access_time

I have been overweight all my life. At every stage and every age group, I was fat. Around the year 2000, I felt fear about the scale of my weight – 166 kg with a height of 1.73 cm. I was diagnosed with prediabetes. I was crushed. I wasn’t ready for change – or I thought I was, but really wasn’t.

Failed attempts to get healthy

I did everything: started eating better, got a gym membership, followed a low-carb diet, Atkins diet and achieved minimal success. By 2005, I weighed 136 kg, which at that time was probably pure coincidence, because I was not ready for change other than nutrition and denial.
By 2008, according to my medical record, I returned 164 kg! I not only gained weight again, but also began to notice that my body was beginning to age. I looked for excuses, and they, in turn, threw me back to the wrong way of life and unhealthy.

Not ready for change

In 2013, my wife wanted to start a healthy lifestyle program, but found neither support nor engagement in me. She abandoned this idea.
In January 2014, we were invited to a health program in Portland. My wife was ready to start again, but I was skeptical. I decided to just look. I tried to find something that I don’t like. And I found this – there are many people like me, but they are trying to change and improve their health and condition!
Prior to going to this event, in December 2013, I underwent a medical examination, and only because I was threatened to stop dispensing medication if I did not pass a full test.

Face to face with reality

My results came in – A1c returned to 12.9. My cholesterol levels were far out of the norm and my triglycerides were 673! To say I was in danger is an understatement. And I was only 36 years old. I was in a state of unreasonable and total disbelief. After all, nothing or no one except myself has led to such a state. Change was vital.

Long-term change

To begin with, I changed my diet – more salads, less sweets – and this time, I felt different, as if this was my last chance. I managed to lose some weight over the next month, but it wasn’t enough. My wife and I started talking about the program she had been offering the previous year – probably the only thing I hadn’t tried yet!

Now, a year later, I have lost 32 kg, my cholesterol level is normal and my A1c is in the undiagnosed zone – 5.3! I am no longer using Glipizide and in three months I will most likely stop taking Metformin. This is a real life change.

What is glycated hemoglobin and why is it measured for people with Diabetes

Glycated hemoglobin – what is it?

Glycated hemoglobin is also known by the abbreviation HbA1c or simply A1c. These terms are hard to understand for a first time diabetic, but they are important to know because they are an important aspect of your awareness of ongoing disease control. For example, the glycated hemoglobin test is most commonly referred to in medical settings as the “A1c test” or “HbA1c test”.

HbA1c test

The glycated hemoglobin test will help you clearly understand how effective your treatment is. It shows blood sugar statistics for the last 2-3 months. In some ways, this analysis is similar to the average football player, it tells about the overall success of a person. Not a single day of analysis, not a single recording of the game will give the same full-scale picture.

The amount of glucose that interacts with hemoglobin is directly proportional to the total amount of sugar that is present in the body at that time. Because red blood cells live for about 8–12 weeks, the measurement of glycated hemoglobin can be used to determine average blood glucose levels during that time.

That’s why the HbA1c test shows the complete picture of blood sugar control. If within a few weeks the glucose level has been elevated, then the results will also be high.

Glycated hemoglobin test: how to pass

The testing procedure is quite simple. To measure the level of glycated hemoglobin, blood is taken from the finger for analysis. In some cases, such as children, even one drop of blood is enough to determine the result. The test can be performed at any time of the day and not on an empty stomach.

It is recommended that people with diabetes have their glycated hemoglobin tested at least every 3 months to make sure their glucose levels are in their target range. If there is confidence that the sugar is under good control, then the test can be delayed, but in this case it is recommended to carry out it at least twice a year.

Remember that timely testing is a great opportunity to start diabetes treatment before complications appear. Since the disease is asymptomatic at the beginning, the HbA1c test can help detect the first signs of disorders, delay or even prevent the development of type 2 diabetes.

For a healthy patient, the glycated hemoglobin will be between 4% and 5.6%. Figures from 5.7% to 6.4% indicate prediabetes, and a level above 6.5% indicates diabetes. In addition, an HbA1c test is used to confirm the results of a blood glucose test.

Limitations of the test

Although the glycated hemoglobin test is fairly reliable, there are some limitations to its performance. For example, people with anemia may not have enough hemoglobin for the test to show an accurate result.

The test is also not recommended for pregnant women, people with unusual hemoglobin patterns, and kidney and liver disease. Short-term illnesses can also affect the readings, due to the fact that they can cause a temporary increase in blood glucose levels.

Benefits of lowering glycated hemoglobin

According to Swedish research presented at the annual meeting of the European Association for the Study of Diabetes in September 2012, people who reduced their glycated hemoglobin by less than 1% reduced their risk of death within 5 years by 50 %.

Also, two large-scale studies, the British Prospective Diabetes Study and the Diabetes Management and Complications Study, showed that reducing glycated hemoglobin levels by at least 1% for people with diabetes reduced the risk of microvascular complications by 25%. These include: retinopathy, neuropathy and diabetic nephropathy.

Other studies have shown that people with type 2 diabetes who have 1% lower glycated hemoglobin:

• 19% less prone to cataracts;
• 16% less prone to heart failure;
• reduced the likelihood of amputation or death due to damage to peripheral vessels by 43%.

How to lower glycated hemoglobin

There are several ways to reduce glycated hemoglobin. Taking medication is one way (and the reality is that many people with diabetes must take prescription medication), but life-enhancing measures are just as effective. Here are some tips on what might work in your favor:

Healthy eating. The level of your glycated hemoglobin directly depends on what and how much you consume.

Try to eat less carbohydrates. Although they cannot be completely eliminated from your diet, as they provide important nutrients to the body, it is recommended to reduce their amount. Focus on grains, fruits, vegetables, and legumes.

Refined carbohydrates such as white bread, white rice, chips, soda, biscuits and other sweets will not bring health anything but harm, and their use will cause an increase in blood sugar and glycated hemoglobin.

Watch your portion sizes too. This applies not only to carbohydrates, but also to other products. This is especially important for people who are trying to lose weight, which, by the way, can also help reduce the level of glycated hemoglobin.

Active lifestyle

If your goal is to lower your HbA1c, then it’s time to focus on your physical activity. Yes, calorie counting and weight loss help, but don’t lose sight of the power of exercise. Exercise provides many health benefits, including a lower risk of heart disease, depression and stress, as well as weight loss and increased energy.

Pay attention to cardio and resistance exercises.