If you have diabetes, you’ve probably heard of A1C. A1C is a blood test that measures your average blood sugar level over the past 2-3 months. A high A1C level is a sign that your blood sugar is not well-controlled, which can increase your risk for complications such as heart disease, nerve damage, and kidney damage.
But don’t worry, there are things you can do to lower your A1C and improve your blood sugar control. Here are 5 tips for lowering your A1C with exercise and nutrition:
Regular physical activity can help lower your A1C by improving your body’s ability to use insulin and lowering your blood sugar levels. Aim for at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity.
Eat a healthy diet
A healthy diet can help you manage your blood sugar levels and maintain a healthy weight. Choose foods that are high in fiber and low in added sugars and unhealthy fats. This includes whole grains, fruits, vegetables, lean proteins, and healthy fats.
Don’t skip meals
Skipping meals or waiting too long between meals can cause your blood sugar levels to drop too low or spike too high. Eating regular, balanced meals can help keep your blood sugar levels stable.
Watch your portion sizes
Overeating can cause your blood sugar levels to rise, so it’s important to be mindful of portion sizes. Use measuring cups and spoons to help you control your portions and consider using a food diary to track your intake.
Drinking plenty of water can help flush excess sugar out of your body and keep your kidneys healthy. Aim for 8-8 ounces of water per day, or more if you are physically active or live in a hot climate.
By following these tips and working with your healthcare team, you can successfully lower your A1C and improve your blood sugar control. Remember, managing your diabetes is a journey and it’s important to stay positive and keep working towards your goals.