If you are looking to lower your A1C naturally, you've landed in the right place.
Managing blood sugars can feel really difficult and sometimes confusing, but with the right strategies, you can make real changes quickly and without needing to add medication.
The A1C is a blood test your doctor orders that measures your average blood sugar over the past 2 - 3 months. It is essentially the percentage of hemoglobin in your blood that is coated with sugar.
Think of a glazed donut vs a plain donut.
They both have sugar in them, but the glazed donut is coated in additional sugar, making this a higher percentage of sugar that has adhered to the donut.
The plain donut, similar to a person without diabetes (still has a percentage of sugar in their blood), still has some sugar, but the percentage isn’t as high.
It is important to know your A1C as this is a good indicator of the efficacy of your current diabetes management plan.
Knowing your A1C gives you insight into what your average glucose is and if further assessment needs to be done and or if management plan needs adjustments.
In this article, I will go over 10 simple and effective ways to lower your a1c quickly and naturally!
1. Lower your A1C levels with more balanced, whole foods.
If you are trying to lower your A1C, it is very important to take a good look at your dietary intake.
Thoroughly assessing what you are taking in and having a deep understanding of how and why it is impacting your blood sugar is enlightening and will help you navigate what your body does well with and doesn’t do so well with.
Whole foods like vegetables, fruit, lean proteins, and healthy fats, help stabilize the blood sugar. They are high in fiber, which delays the release of sugar in the bloodstream, and are often lower in the glycemic index; which means they don’t cause the same blood sugar spike as refined carbs do.
It's very important to have a plan.
Creating a meal plan for yourself that prioritizes whole grains, legumes, and plenty of fiber rich fruits and vegetables, will give you the jump start you need. Having a list of foods from your meal plan, to purchase while at the store, will help keep you on track and move you closer to your goal of lowering your A1C.
2. Be Intentional about incorporating more fiber into your diet.
Fiber is a powerful tool in helping stabilize blood sugar and will help to lower your A1C.
As previously mentioned, fiber delays the release of sugar in the bloodstream by slowing down the digestion and absorption of carbs, which prevents sudden spikes in blood sugar.
Some whole foods high in fiber include: leafy greens, chia seeds, whole grains, nuts, beans, berries, artichokes (packed with fiber!), and sweet potatoes (with the skin).
Quick tip: it may also be helpful to add a fiber supplement to start your day, if you are not getting enough in your dietary intake.
3. Move your body daily!
Consistent physical activity is one of the most effective ways to help lower your A1C and to improve your overall health and well being.
Physical activity is effective at bringing your glucose levels down because when your muscles contract, they use glucose as a source of energy and glucose that would normally remain in the blood, gets absorbed by the muscles, which helps to lower blood sugar.
Incorporating both aerobic (swimming, walking, cycling) and strength training (weight lifting) is very important for overall health and in lowering A1C.
Aerobic exercise increases the body's ability to use insulin effectively, which can help lower blood glucose levels over time. Strength training helps muscles become more effective at absorbing glucose from the bloodstream, which then reduces blood sugar levels.
Tip: Aim for 30 minutes of moderate exercise 5 days per week. One of the most effective strategies to lower A1C by incorporating physical activity, is to do this exercise after a meal.
4. Lose excess weight.
Having just a 5-10% weight reduction has shown to drastically improve glucose control. It was the case for me.
Going into my first pregnancy, I wasn’t in the healthiest place at the time, was heavier than I had ever been, and not consistently exercising or eating how I usually did. I ended up with gestational diabetes.
Going into my second pregnancy, I was determined to not have this diagnosis again, as well as the fear and risk of complications for my baby.
I had a weight loss of approximately 9% of my total body weight, was exercising regularly, and eating a well balanced diet of whole foods and was able to prevent that diagnosis on my second time around; what a relief!
Practical tip for weight loss: start a food diary for just 5 days.
Paying attention to what you eat for a few days helps you identify habits and does work to prevent overeating. When you jot it down, there’s more accountability!
5. Cut out sugary beverages
I had a client come see me after being recently diagnosed with type 2 diabetes. He was discouraged and had been very motivated to never have this diagnosis as he ate fairly well, was very active, and had family members who battled it.
When we did our initial assessment and discussed his dietary intake, we discovered that he was consuming quite a bit of juice daily.
He explained that he always believed that juice was healthy and had no idea of the sugar content in just a small glass. We agreed to cut this out for a week while closely monitoring his glucose and he was absolutely amazed at how well his glucose returned to target after that one simple change!
He was very encouraged and explained it gave him so much motivation to make more small changes in an attempt to lower his A1C and decrease his risk of complications from uncontrolled glucose levels.
6. Get enough quality sleep
Adequate sleep is extremely important in managing glucose levels for people with diabetes.
It helps improve insulin sensitivity, helping the body use insulin more efficiently, which leads to better glucose control. Moreover, sleep improves glycemic variability, reducing fluctuations in blood sugar
Having poor sleep increases insulin resistance, elevates cortisol (a stress hormone that causes weight gain), and disrupts hormonal imbalance. Chronic poor sleep also increases inflammation, leading to worsened insulin resistance.
Prioritizing enough quality sleep is essential in lowering your A1C, improving your glucose control, and decreasing your risk of diabetes related complications.
Tips: Decrease your caffeine intake and do not drink caffeine past 1PM. Stress management is key to having a good night's sleep. Try yoga, meditation, or deep breathing.
7. Stay hydrated
I can't stress enough the importance of adequate hydration in the management of glucose. Inadequate hydration leads to hyperglycemia and dehydration, which is detrimental for your overall metabolic health.
Staying hydrated can provide the following benefits: promotion of kidney health, helps regulate blood sugar, improves digestion, supports circulation, and reduces cravings. This is just a small handful of the benefits of staying well hydrated.
Tips to stay hydrated:
Drink a large glass of water as soon as you wake up.
Be consistent with consuming 16oz of water prior to each meal.
Purchase yourself a fun reusable water bottle, keep it full, and keep it within reach!
8. Limit Processed Carbs
Processed carbs such as white bread, sugary snacks, soda, and pasta can quickly raise blood sugar levels. They are often lacking in fiber and are rapidly absorbed into the bloodstream which then causes frequent spikes in glucose levels.
Consuming processed carbohydrates frequently can lead to insulin resistance, weight gain, and therefore a decrease in glucose management. Over time, this elevates your A1C and can lead to the long term complications of uncontrolled diabetes.
Processed carbs are also lacking in nutrients, often causing inflammation, raising the risk of diabetes related complications including renal damage and heart disease. They can also interrupt intestinal health and cause blood sugar swings, often leading to rapid energy deficits.
Processed carbs are also known to have addictive qualities leading to more frequent consumption if not avoided and replaced with whole foods that are nutrient dense.
9. Drink green tea
Several studies have shown the benefits of consuming green tea and how it leads to greater glycemic control and can help lower your A1C. Green tea is loaded with antioxidants and is known to increase insulin sensitivity and lower blood glucose.
Although green tea isn’t a cure all for diabetes, it has shown to have immense benefits to overall health in addition to a healthy diet and lifestyle. Try adding 1-3 cups per day and replacing green tea with your afternoon cup of coffee.
10. Monitor your blood sugar regularly
Monitoring your blood sugar regularly and in real time is extremely beneficial in understanding what is impacting your glucose levels, tracking progress, making lifestyle adjustments accordingly.
Using a glucometer or continuous glucose monitor (CGM) to check your glucose fasting, before meals, 2 hours after the start of meals, before and after physical activity, and at bedtime.
This will help you understand trends and make adjustments with your health care team that will decrease your risk of long term complications.
Knowing your glucose levels helps to see which foods/beverages cause spikes, which ones don’t impact your levels, and see in real time the benefits of regular physical activity.
If you are able to log your glucose for 3-5 days, it will assist in understanding patterns and adjust your dietary intake or lifestyle accordingly.
Tip: Discuss with your healthcare provider what your target glucose levels are for the above times recommended for checking glucose.
Lowering your A1C naturally is achievable through consistent, mindful lifestyle changes.
By prioritizing balanced, whole foods, incorporating more fiber, staying active, and reducing processed carbs, you can help stabilize your blood sugar and improve overall health.
Simple habits, like cutting out sugary drinks, staying hydrated, and getting quality sleep, play a significant role in managing your glucose levels.
Additionally, regular monitoring allows you to stay on top of your progress and make informed decisions about your health.
Remember, these changes don’t need to happen all at once. Rather, taking small, sustainable steps can lead to significant improvements over time, empowering you to take control of your diabetes and reduce the risk of long-term complications.
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About the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel Empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Let’s talk.
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