How to Lower Your A1C Naturally

You may already be familiar with your A1C level — or perhaps you’re only just learning about it.

Simply put, an A1C test measures your blood sugar level over the past three months. Your health care provider uses the result to diagnose diabetes or prediabetes. Most people with Type 2 diabetes or prediabetes are well acquainted with A1C readings, which are taken from the body’s red blood cells and measured in percentages.

A healthy A1C result is below 5.7%.

Practicing a healthy lifestyle is key to keeping that number in a normal range, even for people using medication to manage their A1C levels. Through diet, exercise and stress reduction, you can lower your blood sugar level — and your risk of developing Type 2 diabetes. Talk to your primary care provider about your risk for developing diabetes and if a Diabetes Management Program is right for you.

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

Find a Healthy Diet for Life

You probably already know that foods high in added fat and sugar are not good for your blood sugar or your overall health.

“These foods are hard on your body’s natural insulin production and utilization, which is what you want to protect,” says Davis.

It helps to focus on what you can enjoy, such as:

• Fruits like berries, apples and melons
• Dark green, leafy vegetables like spinach, kale and collard greens
• Lean protein, such a skinless chicken and fish
• Whole grains including oats, brown rice and quinoa
• Healthy fats from nuts and avocados
• Snacks like edamame, air-popped popcorn (careful with the butter) or red and yellow peppers

Harness the power of lean protein, which reduces hunger and helps build muscle. A little protein at every meal creates a feeling of fullness that curbs cravings for less healthy foods.

Additionally, getting plenty of fiber is a blood sugar win. Research shows that eating 25-30 grams of fiber each day can lower A1C levels. Servings of fiber can add up, like one-half cup of leafy greens, a cup of green beans, or a cup of fresh fruit.

Foods to Watch Out For

Swap out sugary drinks for low or no-sugar ones. Sugar-sweetened drinks and juices are absorbed quickly into the bloodstream, which is hard on the body. Fans of sweet tea can still enjoy the flavor by choosing lower sugar varieties or brewing your own and using alternative sweeteners.

“Moderate portion sizes of starchy vegetables as these foods are rich in carbohydrates which increase blood sugar,” says Davis. “A general rule is to make 25% of your meal whole grains or starchy vegetables (including skins). Whole grains and whole starchy vegetables have soluble fiber, which slows down digestion, decreases the amount of carbohydrate absorbed and can help lower and/or maintain healthy A1C levels. A few examples of starchy vegetables are legumes such as lentils and black beans, potatoes (with the skin), sweet peas and corn.”

Ultra-processed food products are getting a lot of attention in the news lately, and for good reason: many of them have little to no health benefits and are made with high amounts of preservatives and additives. A recent study found that ultra-processed foods were worse for A1C levels, even more so than sugar and salt. Many packaged crackers, chips, sodas and ready-to-eat meals are ultra-processed. It is important to pay attention to the Nutrition Facts label, choosing food with higher amounts of fiber and protein per serving. This will help maintain healthy blood sugar levels.

Read More: Your Healthy Grocery Shopping Guide

Exercise That Works for You

Exercise tops the list when it comes to managing blood sugar. Yet, busy Americans find it hard to make time for it. Rethinking your idea of what exercise means can help.

“We’re not suggesting you start bodybuilding and marathon running. The simplest, most effective exercise is walking. It’s low-impact, free and excellent for lowering A1C levels,” says Davis.

It can feel tough to get the recommended amount of exercise, but breaking it down into smaller segments makes it easier. Little things go a long way, like parking your car farther from a store’s entrance, taking a walk with coworkers during the lunch hour, or opting for the stairs over an elevator. Regular resistance training leads to stronger muscles, and active muscles are better at using your body’s insulin. Use dumbbells, resistance bands or weight machines, and start small with light weights, then build your way up over time.

The American Diabetes Association notes that getting started is the most important part of physical activity. Gradually, you can build up to 30 minutes of exercise on most days. Before you know it, you’ll meet the recommended 150 minutes of exercise per week.

Tackling Stress, Bit by Bit

Think about the largest source of stress in your life. It might be work, finances or obligations to others. Whatever it may be, finding a way to reduce it plays a part in lowering your A1C. If your biggest source of stress comes from work, perhaps declining extra assignments and using more of your vacation time is in order. If you feel stretched thin from obligations to family and friends, say no to invitations that drain you.

Make it a goal to find an outlet that brings you peace of mind. Consider what might work for you, such as:

• Spending time outdoors
• Dancing
• Journaling
• Gardening
• Mindful meditation
• Reaching out to a loved one to connect
• Listening to music
• Painting, woodworking or other crafts

Read More: Stress SOS – Calm the Chaos

Healthy Lifestyle Changes Are Worth It

The risks of having high A1C levels over time are heart disease, nerve damage, changes to eyesight and more. Getting your A1C level below 5.7% is a foundation of overall health.

For anyone struggling with obesity, a lower A1C typically means weight loss. And likewise, getting to and maintaining a healthy weight can greatly reduce your risk of developing diabetes.

A treatment plan with our Diabetes Management Team can make all the difference.

“I’ve seen patients with Type 2 diabetes completely turn around their diagnosis and the need for medication,” says Davis. “And I’ve helped others with prediabetes change their lifestyles to lower their risk to normal levels.”

Think how grateful your future self will be when you have your A1C tested. Improving your day-to-day lifestyle through diet, exercise and stress reduction is a powerful way you can control your own health.

Talk to your primary care provider about your risks for developing diabetes and if a Diabetes Management Program is right for you.