Lower your A1c
5 Simple Strategies to Lower A1c and Manage Type 2 Diabetes
Key takeaways:
Uncontrolled blood glucose (high A1c) can lead to other health problems like heart disease, kidney disease, eye and nerve damage, and/or problems with skin healing.
You can lower your A1c and manage your blood sugars through diet and lifestyle change.
Helpful changes include creating space in your day for exercise, adding more soluble fiber into your diet, maintaining the proper amount of fluids in your day, finding the best snacks to munch on, and turning to a Registered Dietitian to help guide you in the right direction.
Hearing that your A1c is high can be quite scary and confusing. Hemoglobin A1c measures your average blood sugar (glucose) over the last 2-3 months. If your A1c is between 5.7-6.4 you are in a prediabetic range. If it’s 6.5 or above you have diabetes.
Before you let worry get the best of you, consider what you can change to lower your A1c.
5 Simple Strategies to Lower A1c and Manage Type 2 Diabetes
1. Create time for exercise (your body will thank you!).
When you move your muscles during activity, your cells are able to take up glucose and use it for energy, lowering your blood sugar and your A1c over time.
Begin by exercising 3-4 days of the week for 30-40 minutes. Work up to a total of 150 minutes of exercise per week over time.
Getting started - Split your day and take a walk in the morning and a walk in the afternoon or evening. Or, join a community pool and try water aerobics. Find a gym that offers classes for middle aged and senior adults. Pickleball is popular and it’s fun!
2. Add soluble fiber to your diet.
Adding soluble fiber will help in reducing blood sugar spikes and lowering your A1c by slowing down sugar absorption.
Fiber sources include: beans, fruits, vegetables, lentils, whole grains and oats. You can pair these foods with protein for an even better blood sugar response.
3. Maintain adequate fluid intake to stay hydrated throughout the day.
Staying hydrated throughout the day can help dilute high concentration of glucose in your bloodstream. Keep your urine a pale yellow shade to confirm that you are well hydrated!
Make drinking water fun by adding fresh cucumber slices, mint, or lime/lemon wedges.
4. Make the best of your snack options by choosing balanced snacks with protein, carbohydrates, and fat from plant-based foods.
A handful of pecan halves with a cup or two of popcorn
½ cup of fruit with 1 low fat string cheese
Avocado slices on whole grain toast
½ cup of Greek yogurt with 1 tbsp of chopped nuts
1tbsp of peanut butter with 1 small sliced apple
5. Make an appointment with a Registered Dietitian to support you with these changes.
Dietitians are experts in nutrition and can help you come up with strategies to improve your blood sugars and lower your A1c. They also help with weight loss, exercise, and setting fluid goals to keep you hydrated. Adopting these small changes each day can help lower your A1c, reducing confusion and fear. This is your chance to take control over your health. Ready to get started?
Author Andria McCormack, RDN
Resources:
For seniors - find out more about Silver Sneakers to begin your exercise program. This is something you can do in the comfort of your home!
Plan ahead for meals that are designed for people living with diabetes. This will give you a visual guide of what your ideal plate should look like.
Learn more on how to avoid added sugars by reading nutrition food labels.
Get smart about your carbohydrates.