How to Lower A1c Levels

A1c levels are a measurement of average blood sugar over time. Many ideas for achieving lower A1c levels can be found on the Internet. Suggestions range from using cinnamon on your jelly to drinking alcohol. However, implementing one or two homespun ideas will not get you the results you need. Only a methodical change in your diet and lifestyle will bring down those A1c levels. According to the ADA, weight loss is the single most effective way to achieve blood sugar control. They also point out that it's important for people who have diabetes to take routine A1c tests.

Instructions

Diet

1. Count your calories. A1c levels are far more impacted by total number of calories consumed than the content of individual calories. For example, you're better off eating half of a bagel with cinnamon than putting heavy cream into your coffee since cream is more calorie dense. According to the ADA, dieting is the single most effective natural way to lower A1c levels.

2. Maintain a journal of calories consumed each day. Aim for roughly 2000 total calories consumed over the course of approximately six small meals, though you should consult a professional for your ideal caloric intake.

3. Don't allow yourself to get so hungry that you compensate by filling up on high caloric foods. Keep a healthy snack handy.

4. Eat breakfast within one half hour of getting up each day. Research conducted by the National Institutes of Health showed that people who ate an early breakfast were the most successful at maintaining a healthy weight.

Exercise

1. Get active. Exercising in combination with a portion control plan will expedite the lowering of A1c. Aerobic exercise burns calories and improves insulin resistance, which may reduce the need for medications. The ADA actively creates awareness that type 2 diabetes can be prevented through modest lifestyle changes and losing about 5 to 7 percent of body weight. Exercise can help rid the body of excess glucose due to creation of a higher percentage of muscle mass.

2. Don't feel that you need to spend hours at a gym. Consider your typical day and look for ways you can become more active. Walk for 15 minutes a few times each day or volunteer to walk the dog.

3. Take the steps instead of the elevator at work.

4. Play with your children or grandchildren instead of watching television.

5. When walking, find some hills for your program. By incorporating small changes into your life, not only will you hardly notice the change but you'll be taking important steps towards lowering your A1c levels.

Maintain Your Motivation

1. Track and enjoy the benefits of lowering A1c. Measure your blood pressure as you progress on your program, and enjoy watching it go down. Take pleasure in trying new, flavorful, healthy meals.

2. Look for other health benefits. ADA studies have shown a direct correlation between efforts to lower A1c and lower cholesterol.

3. Prepare tasty food dishes based on the Mediterranean Diet. Based on his research, Dr. David J. A. Jenkins of the University of Toronto and St. Michael's Hospital believes that combining foods such as nuts and soy can greatly reduce incidence of blood sugar problems. A switch to a Mediterranean style diet can offer culinary enjoyment.

4. Try new activities as your health and energy levels improve. Take up tennis, dancing, kayaking, swimming or hang gliding.

References

• NIH and Breakfast
• ADA Actively Creates Awareness
• Dr. Jenkins

Resources

• Read this Article in Spanish
• Mediterranean Diet