How to Lower A1C Naturally: 5 Proven Ways to Take Control of Your Blood Sugar Fast

Did you go to your doctor and find out your A1C was elevated and that you are diabetic, or prediabtic, and then be told to start on medication? 

Did you leave thinking you had to start on it, because your doctor told you to but also wonder, in the back of your mind, if you could manage your new diagnosis and lower your A1C naturally?

This is usually when those in your shoes, and trust me, there are A LOT, turn to the internet and search just that - “how to lower A1C naturally”. 

Well, let's dive right in and explore 5 simple ways you can lower your A1C naturally, without adding medication!

Understanding A1C and Why it Matters

When you went to the appointment and received your diagnosis, did your doctor tell you what your A1C level was? Did they explain to you what the level meant as well as the A1C test itself? 

You are again, not alone if you answered “no” to both of these questions.

That is where I come in. Not to discredit the doctors in any way at all, but they are inundated and barely have the time to fit in every patient they are expected to see in a day's time.

My role as a diabetes coach is to educate, assist in sharing my knowledge so that you too will have a deep understanding of managing your diabetes, because we all know - “knowledge is power”. 

The more you know and understand, the better chance you have of making change and with small sustainable actions made, achieve the goal you set for yourself.

That said, what is the role of the A1C in diabetes management?!

The A1C is a test that is the gold standard for diabetes diagnosis and for monitoring long-term blood glucose management for those living with diabetes. 

It is a blood test, usually done at the doctor’s office or lab, though some doctors offices have a portable A1C machine and are able to test and get results right in front of you at the appointment. 

This test measures the percentage of glucose that is adhering to the hemoglobin in your red blood cells.

Having some glucose in your bloodstream is normal and healthy, but having too much can be detrimental, if left untreated. 

It is important to keep your A1C within a healthy range as sustained elevated blood sugar levels can lead to the long term complications of diabetes such as heart disease, diabetic foot ulcers, retinopathy and neuropathy.

See chart below for normal and abnormal A1C levels:

Category	A1C (%)
Normal	< 5.7%
Prediabetes	5.7 - 6.4%
Diabetes (Target)	< 7.0%

Lowering your A1C naturally is completely doable and actually what I suggest over starting on any medication, if you are in the position to do so.

If you have just been diagnosed with type 1 diabetes, you will need insulin. BUT, these strategies will absolutely benefit you as well, and help lower your A1C naturally if implemented. 

1. How to Lower A1C Naturally With a Low-Glycemic Diet

What to Eat/Drink to Lower A1C Naturally

• Fiber-rich foods: things like low-glycemic fruits, vegetables, whole grains, and legumes.

• Lean proteins and healthy fats: fish, chicken, beans, avocado, and nuts.

• Water! It is so good for you in so many ways, but it assists in lowering your A1C naturally because it keeps you hydrated and helps with metabolizing glucose.

What to Avoid for Better A1C Control

• Processed foods, things high in trans fat, and refined sugars. 

• Drinks that are full of sugar.

2. How toLower A1C Naturally with Physical Activity

Best Exercises to Help Lower A1C Naturally

• Resistance exercises and strength training as these exercises help your body to better use and store glucose.

• Aerobic exercise such as walking, light jogging, or cycling are great ways to increase your insulin sensitivity and are low impact so are good for most people. 

• Exercise Frequency - The American Diabetes Association recommends 150 minutes of exercise per week. Make sure you are aware of your blood sugar when you are exercising in case you go low, as aerobic exercises often lower blood sugar. 

3. The Role of Sleep and Stress in Lowering Your A1C Naturally

• Cortisol is released in response to stressful situations and is directly linked to blood sugar spikes. Focusing on implementing ways to lower your stress is essential in the pursuit to naturally lower your A1C. I have been in the situation where I had not eaten anything and didn't think here was any good reason for my glucose to start to go up, but then realized I was stressed. Since then, I have been able to help my clients identify the same thing. 

• Sleep is very similar in that if you are experiencing poor sleep and have difficulty with establishing healthy sleep habits, your glucose will likely show this with glucose fluctuations.

• To lower your A1C naturally, it is imperative to establish better sleep habits and work toward lowering your stress levels.

• Deep breathing, meditation, and yoga are all good ways to decrease your stress levels.

• Good sleep hygiene includes going to bed at the same time each night, avoiding screens for at least an hour before bed, and reading a calming book before you fall asleep. These are all great ways to wind down naturally and get into a healthy sleep cycle which will help with lowering your A1C naturally. 

4. Monitor Blood Sugar and Adjust Habits Accordingly

Why Tracking Glucose Helps Lower A1C Naturally

• Having a continuous glucose monitor is so helpful in lowering your A1C naturally because it gives you real-time data at any given time and helps you to spot trends in  your glucose values. 

• Being able to track your glucose continuously enables you to make adjustments that are needed to lower your A1C. If you notice, for example, every day at 1pm following lunch, you are spiking, you can reassess what is happening around that time. What are you eating for lunch? What else is a pattern at that time of day in addition to the elevation in blood sugar?

5. Stay Consistent and Build Sustainable Habits

Why Small, Consistent Changes Make a Big Impact

• What I have learned the most in my life and the life of many of those I have worked with, regarding change is this - It needs to start small! Making big drastic changes almost never is sustainable. Being intentional every day, celebrating the wins, and finding out why (regarding the losses) are all part of it! In the long run, being consistent and making small, impactful changes is what is going to make a big impact. Set realistic and attainable goals. Remember that it is NOT about perfection, but IS about progress. 

How to Stay Motivated in Your A1C-Lowering Journey

• Support in this is imperative. Finding your team, your coach, your people, as they will be one of the most important parts of staying motivated in your journey to lower your A1C naturally. Chronic illnesses are tough, but that CAN be managed, especially with the right community around you. Track your progress! And again, celebrate the wins!

Don’t wait! If you need help lowering your A1C naturally, reach out and book a call with me today! 

We will create a personalized program just for you and attain this goal without the need for more medication or another fad diet that won’t stick! 

Meet 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.