Blood Sugar 101: A Wellness Roundtable Episode | 262 | Kelly LeVeque [7a74db]
Post Time: 2025-07-29
7 Proven Strategies to Lower Your A1C Levels
Managing your A1C level is crucial for overall health, particularly if you have diabetes or prediabetes. A high A1C indicates elevated average blood sugar levels over the past two to three months. Lowering it can significantly reduce your risk of long-term health complications. While medication may be necessary for some, lifestyle adjustments can also play a significant role. This article breaks down seven evidence-based strategies that can help lower your A1C, providing practical steps you can take today.
Why A1C Matters and What It Means
The A1C test measures the amount of glucose attached to your red blood cells. Unlike a daily blood sugar reading which is a snapshot, A1C provides a longer-term view of your blood sugar control. Here’s a breakdown of A1C ranges and what they typically indicate:
| A1C Level | Interpretation |
|---|---|
| Below 5.7% | Normal |
| 5.7% to 6.4% | Prediabetes |
| 6.5% or higher | Diabetes |
For people with diabetes, the target A1C level is often below 7%, but your healthcare provider will determine the specific goal based on your individual situation. Maintaining a healthy A1C level isn’t just about avoiding immediate symptoms; it's about preventing long-term health complications such as nerve damage, kidney problems, and heart disease. It is recommended to consult a doctor for regular testing and proper guidance.
1. Embrace a Balanced Diet Focused on Low-GI Foods
One of the most impactful changes you can make is adjusting your diet. Focusing on low glycemic index (GI) foods can lead to more stable blood sugar levels, and therefore, a lower A1C. High-GI foods cause rapid spikes in blood sugar, while low-GI foods are digested more slowly, preventing drastic fluctuations.
Practical Tips:
- Increase Fiber Intake: Foods rich in fiber, such as whole grains, legumes, and vegetables, slow down glucose absorption. Example: Switching from white bread to whole-wheat bread can make a difference.
- Choose Complex Carbohydrates: Complex carbs, such as brown rice, quinoa, and sweet potatoes, are better options than simple carbs like white bread, pastries, and sugary drinks.
- Control Portion Sizes: Use smaller plates and be mindful of your servings to avoid overeating, which can raise blood sugar.
- Focus on Healthy Fats and Lean Proteins: Include sources of monounsaturated and polyunsaturated fats (like avocados and nuts) and lean proteins (like fish and chicken) at every meal. They do not cause spikes in blood sugar.
Example Foods:
| Low GI Foods | High GI Foods |
|---|---|
| Lentils | White Bread |
| Oats | Sugary Cereals |
| Broccoli | Potatoes |
| Apples | Watermelon |
| Chickpeas | White Rice |
2. Get Regular Physical Activity
Regular physical activity is a cornerstone of A1C management. Exercise increases your body's sensitivity to insulin, which allows your cells to utilize glucose more effectively. This not only helps manage blood sugar but also contributes to weight loss and overall health.
Actionable Steps:
- Aim for at least 150 minutes of moderate-intensity exercise per week. This could include brisk walking, cycling, swimming, or dancing.
- Incorporate strength training exercises at least two days a week. Building muscle mass also improves insulin sensitivity and glucose utilization.
- Find an Activity You Enjoy: You’re more likely to stick with an activity if you find it pleasurable. This might be gardening, hiking or even playing a sport.
- Start Slowly and Gradually Increase Intensity: This is essential to prevent injuries and burnout and to build the required endurance.
- Stay consistent: It’s better to be consistently active in short bursts than intensely for long periods only once in a while.
According to a meta-analysis published in JAMA Internal Medicine, regular exercise reduced A1C levels by an average of 0.67% in individuals with type 2 diabetes. This demonstrates the power of even moderate physical activity.
3. Prioritize Stress Management and Quality Sleep
Stress and lack of sleep can have a significant impact on your blood sugar levels. When you’re stressed, your body releases hormones that increase blood sugar. Similarly, inadequate sleep affects hormone balance, leading to insulin resistance.
Effective Stress-Reduction Techniques:
- Mindfulness Meditation: Taking 10-15 minutes daily to focus on your breathing can significantly lower stress levels.
- Deep Breathing Exercises: Deep breathing techniques can lower cortisol levels, a stress hormone, thus promoting better blood sugar management.
- Yoga: Combining physical postures, breathing techniques, and meditation promotes physical and mental health.
- Engage in Hobbies: Find hobbies that you enjoy, which offer a distraction and a source of relaxation.
- Journaling: Putting thoughts and feelings into a journal can promote reflection and provide insights into the causes of stress.
Improving Sleep Quality:
- Maintain a Regular Sleep Schedule: Going to bed and waking up at the same time each day can help regulate your body’s internal clock.
- Create a Relaxing Bedtime Routine: This might include reading, taking a warm bath, or listening to calming music.
- Ensure your bedroom is dark, quiet, and cool: These conditions can enhance sleep quality.
- Limit Screen Time Before Bed: The blue light from devices can disrupt your sleep pattern, so it is better to shut them off an hour or two before bedtime.
- Avoid caffeine and heavy meals: Do not ingest these prior to bed as they can interfere with quality of sleep.
A study published in the Journal of Clinical Endocrinology & Metabolism found that people with disrupted sleep had significantly higher A1C levels compared to those who slept well, thus, emphasizing the importance of sleep.
4. Stay Hydrated and Limit Sugary Beverages
What you drink can also impact your A1C. Sugary drinks, such as sodas, juices, and sweetened coffee or tea, are loaded with rapidly absorbed sugars, leading to quick and often large spikes in blood glucose. On the other hand, water is crucial for many bodily functions, including efficient blood sugar management.
Practical Hydration Tips:
- Drink Water Regularly: Carry a water bottle and sip on it throughout the day.
- Aim for at least eight glasses of water per day: Adjust based on activity level and climate.
- Substitute Sugary Drinks: When thirsty, choose water, unsweetened tea, or sparkling water instead of sodas or fruit juices.
- Monitor Juice Consumption: If you still drink juice, opt for small portions of 100% natural juice and note its impact on your blood sugar.
- Limit Alcohol Intake: Alcohol can also interfere with blood sugar control. If you drink, do so in moderation.
5. Manage Your Medications and Follow Doctor’s Recommendations
If your healthcare provider has prescribed medications for managing diabetes, it’s crucial to take them as directed. Be sure to have a conversation with your healthcare provider on how any adjustments in your lifestyle should work alongside the medications.
Key Steps:
- Take Medications As Prescribed: Consistency is key, so ensure you are taking the right dose at the right time.
- Regular Doctor's Visits: Make sure to schedule and go to regular appointments to keep up with A1C check-ups.
- Discuss Medication Options: Do not hesitate to discuss if you feel your current medication regime isn’t working as expected or if you are experiencing side effects.
- Monitor Blood Glucose Levels: Home monitoring can provide valuable data for you and your healthcare provider, aiding in more effective medication management.
A systematic review in the Annals of Internal Medicine demonstrated that adhering to medication regimens significantly lowered A1C levels. This underscores the critical importance of following the doctor's recommendations.
6. Consider Adding Supplements After Consulting Your Doctor
Some studies suggest that certain supplements may aid in blood sugar management when combined with a balanced diet and regular exercise. However, these should not replace medical treatment. It is important to consult a doctor before starting any supplements.
Examples of Supplements:
- Cinnamon: Studies have suggested it can enhance insulin sensitivity.
- Chromium: Might improve insulin function and blood sugar.
- Magnesium: May improve blood sugar levels in some individuals.
- Omega-3 Fatty Acids: May have a modest impact on reducing insulin resistance.
- Vitamin D: May influence insulin sensitivity and glycemic control.
Note: More research is needed to fully understand the effectiveness of these supplements and always consult a healthcare provider for personalized advice.
7. Consistent Monitoring and Tracking
Lastly, monitoring your blood sugar levels regularly is vital for making informed decisions about managing your A1C. Use a home glucometer to monitor your blood sugar, and keep a log of your results.
Key Points:
- Keep a Record of Blood Sugar Levels: Track before and after meals, as well as before and after workouts to observe how your body responds to these activities.
- Monitor Your A1C: A1C tests should ideally be conducted as advised by your healthcare provider which is often once or twice a year or more frequently if required.
- Use a Journal or an App: Use tools to keep track of your meals, exercises, and blood sugar readings for easier tracking and analysis.
- Analyze Patterns: Look for recurring patterns that might indicate areas that need adjustments.
- Regular Review with Healthcare Professionals: Ensure to bring your records and get insights for better health management.
By consistently monitoring and tracking your progress, you’ll gain better control over your A1C levels and overall health.
Conclusion
Lowering your A1C is achievable with a combination of lifestyle changes and, if necessary, medical interventions. By adopting a balanced diet, engaging in regular exercise, managing stress, ensuring quality sleep, staying hydrated, adhering to medication plans, considering specific supplements with doctor's approval, and monitoring your levels, you can take significant steps towards improved health. Remember, consistency and commitment are key to long-term success. Always work closely with your healthcare team to develop a personalized plan that works best for you.
Blood sugar regulation isn't just for a select few; it's a universal key to health, vitality, and the enjoyment of life. As humans signs of low blood sugar in adults thriving in our beautifully complex world, our goal is to be realistic, and not restrict ourselves. Today, we’re revisiting conversations with previous guests who've shared invaluable tools on how to maintain this crucial balance, helping us lead a healthier, more energetic life. The concept is simple, but the effects are profound; it all comes down what foods will lower blood sugar to managing your blood sugar levels. Whether it's quinoa or cake, the breakdown of any carbohydrate we consume produces glucose – our primary energy source. The trick is to balance our blood sugar levels, not too high and not too low, to avoid those insulin spikes and crashes. This balance allows for consistent energy and effective fat burn throughout the day. But how do we achieve this balance? It's not about eating less or skipping meals. Rather, it's about focusing on the "#fab4" in each meal – fat, protein, fiber, and greens. This approach helps to naturally stabilize our blood sugar, offering us the gift of vitality and wellbeing. On this roundtable journey, we draw insights from previous episodes low blood sugar newborn featuring brilliant minds like: Dr. Casey Means: Level Up your Metabolic Health #103 Dr. Ben Bikman: How to Fight Chronic Illness at its Source #83 Dr. Mariza Snyder: Eating to Support Your Hormones and Blood Sugar #195 Dr. Lauren Kelley-Chew: How to use a CGM to Master your Metabolic Health #217 Jessie Inchauspe: Balance Your Blood Sugar, Feel Your Best #144 and Join the Glucose Revolution & Hack Your Blood Sugar #176 Resources: * Dr. Ben Bikman, Website: * Dr. Ben Bikman, Instagram: * Dr. Casey Means, Instagram: * Dr. Lauren Kelley-Chew, Instagram: * Dr. Mariza Snyder, Website: * Dr. Mariza Snyder, Instagram: * Jessie Inchauspe, Website: * Jessie Inchauspe, Instagram: * Levels, Instagram: * Levels, Website: (2 free months of membership) Connect with Kelly: * Website: * Instagram: * Facebook: Be Well By Kelly is produced by Crate Media