What can i do to lower my a1c?

Managing your blood sugar levels can be a challenge, especially when you’re living with diabetes. One of the most important markers used to track blood sugar levels over time is the A1C test. This simple blood test measures your average blood glucose (sugar) level over the past two to three months.

If your A1C level is too high, it means that your blood glucose level has been consistently elevated over time, which puts you at greater risk for complications such as nerve damage, kidney disease, or even heart attack and stroke. So what can you do to lower your A1C?

In this article, we’ll provide some tips and tricks on how to manage your diabetes so you can achieve better control of your blood sugar levels and maybe even have a little fun along the way!

Know Your Numbers: Understanding Blood Glucose Targets

Before diving into specific strategies for lowering your A1C, it’s important to understand target ranges for healthy blood glucose levels.

According to the American Diabetes Association (ADA), here are general guidelines:

  • Before meals: 80-130mg/dL
  • After meals: Less than 180mg/dL
  • Bedtime: 100-140mg/dL

Your healthcare provider may recommend slightly different targets based on factors like age or other health conditions.

Get Moving: Exercise Strategies That Work

When it comes to managing diabetes and reducing A1C levels theres no need lose motivation because exercise really helps! For starters – physical activity makes muscle cells more insulin sensitive which ultimately allows them uptake larger amounts of glucose from circulation thereby lowering circulating plasma glucose concentrations potentially making those post meal readings look alot nicer in comparison!

Here are some exercises that work well:

Resistance Training

Strength training using free weights or resistance bands that many people associate only with body building is actually highly beneficial when it comes to lowering glucose levels. Building muscle helps promote better insulin sensitivity which results in reduced blood sugar readings.

Aerobics

From cycling to dancing, swimming and hiking, any activity that requires you to use your large muscles for a prolonged period of time can help lower A1C . So maybe forget about the gym membership and explore the outdoor fitness activities available on your town!

Make Intelligent Food Choices

While its true the word ‘diet’ has negative connotation associated with deprivation but moderating calorie intake doesn’t necessarily need making big sacrifices! Here are some things you can do:

Switch To Whole Grains

Simply choosing whole wheat bread or brown rice instead of white versions will have an impact: Ingesting less refined carbohydrates decreases your net carbohydrate consumption which ultimately slows down blood sugar spikes from a meal.

Don’t skip Breakfast

Experts often say breakfast is by far one of their favourite meals because unlike other meals during day – you work up an appetite overnight therefore missing it increases likelihood overeating at lunch-time leading to higher post meal values (something many diabetics would like to avoid). Not having breakfast also leaves low energy , slower metabolism and concentration issues – whilst fluctuating hormones mean more variable blood sugars throughout day as well.. so – eat something nutritious within 2 hours of waking up!

Incorporate Mindfulness Techniques

Wellbeing isn’t just about physical wellness- mental health plays a crucial role too — stress -> cortisol hormone produced which makes liver release stored glucose into our bloodstream thereby raising overall circulating plasma glucose levels. You could try incorporating these strategies :

Practice Yoga

Yoga’s deep breathing really focuses on mindfulness and optimizing lung function exercise suggested benefits range from increased mood improvement improved cognitive control & self esteem alongside taking care of diabetes-related symptoms due increasing flexibility heightening awareness & proficiency mind-body communication.

Try Meditation

Research has suggested that practicing mindfulness can lead to improved insulin sensitivity alongside enhancing immune system functioning: Positively impacting diabetes management through both mechanisms combined!

Oh the Insulin – Lifestyle Changes that Matter

Here are some changes you can make surrounding your Insulin therapy:

Take it as Prescribed

Always follow medication prescriptions and monitor dosages regularly for consistent glycemic control. Always plan ahead with plenty of time for supplies & medications so there’s never a last minute emergency in this journey.

Minimize Stress

Keep things relaxed and become familiar with sticking routine weekly schedule too minimise anxiety. Creating healthy daily routines like regular sleep times, peaceful reading or calming breathing exercises will also help lower the stress hormone cortisol which is known to cause glycemic dysregulation leading higher glucose levels.

Don’t forget that self-care should be guilt-free! Know what works best for you when it comes to diabetes management tips but don’t be afraid of customising certain aspects based on preferences always whilst being guided by proper consultation from healthcare provider dietician or specialist where necessary. Smart choices lead toward great results!

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