How to Lower A1c Through a Better Lifestyle: 4 Effective Tips

Are you tired of seeing high A1c levels?

Don’t worry, you’re not alone. Many people with diabetes struggle to control their A1c levels.

The good news is, there are some great methods you can utilize to lower your levels, as long as you consistently abide by them.

To help you return your A1c levels to where you want them, here are 4 effective tips for doing just that.

Eating a Balanced Diet With Good Portion Sizes

Being mindful of the food you’re consuming is very important for lowering A1c levels. For the best advice on what to eat, speak with your doctor or dietitian about a food plan that is right for you.

It’s okay to eat plenty of non-starchy vegetables, but it’s important to always pay close attention to serving sizes for foods like fruit, bread, potatoes, and other starches, as well as complex carbohydrates and lean proteins. Make sure to keep this in mind when choosing your meals and snacks. Using smaller plates can help ensure that you’re not going overboard on serving sizes for those foods.

Processed foods should be avoided if possible, as well as sodas and fruit juice that have a lot of sugar.

Use Rebel + Mina For Healthy Diabetes Management

Rebel + Mina is one of the most innovative diabetes management solutions on the market today.

Rebel combines traditional test kits with the need for portability, as it easily attaches to your phone. Mina, your own personal digital assistant, will remind you to check your glucose levels, get exercise, and more.

And the results speak for themselves, both in terms of overall diabetes management and lowering A1c levels:

“Last December my A1c was 6.7, but now that I am testing 3 times a day with Rebel and watching my carbs and making sure I take my medication, I am at 6.5. Thank you for this wonderful product. I absolutely love it on my phone.” – Diane W – Saint Paul, MN

To help control your A1c levels, contact your employer to see if they offer Pops Diabetes’ Rebel + Mina digital diabetes care solution. If they don’t, you can have them reach out to us directly, or hand them this card to get the ball rolling!

Get the Recommended Amount of Exercise

Regular exercise and movement are essential for everyone. But, it is especially important for people who are looking to control their diabetes.

You’ve likely heard that 30 minutes of exercise five days a week is the minimum, but getting a little more than that is a good idea if you want to decrease your A1c level. The good news is, your 30 minutes each day can take the form of really anything that involves movement. A walk in the park, a bike ride, yoga, playing frisbee or catch with a friend, and running are all great ways to get your minutes in.

Downloading a health and fitness app is a great way to make sure you’re hitting your weekly goal (and there are a lot of great free apps out there too!).

Stick to a Meal Schedule That Works For You

In addition to discussing the types of foods you should be eating, speaking with a nutritionist, doctor, or diabetes dietician about when to eat is also wise. Because every person is different, what works for someone else might not work for you. Therefore, it’s important to speak with a professional as opposed to looking for the perfect schedule online.

How to Lower A1c FAQs

How can I get my A1c down quickly?

There is no surefire way to get your A1c down fast. That being said, aerobic exercise and resistance weight training can help drop your blood sugar levels more quickly after you eat. This is because exercise promotes your muscles to take up sugar from your bloodstream. As you make exercise a regular habit, you’ll see a downward trend in your A1c numbers.

What foods can I eat to lower my A1C?

As we mentioned before, always consult with your doctor or dietician about your diet and what you should be putting into your body to lower your A1c.

Here are some of the foods you can expect them to recommend working into your diet, all of which have shown the ability to help people with diabetes control their blood sugar levels:

• Broccoli and broccoli sprouts
• Seafood
• Pumpkin and pumpkin seeds
• Nuts and nut butter
• Okra
• Flax seeds
• Beans and lentils
• Kimchi and sauerkraut
• Chia seeds
• Kale
• Berries
• Avocados
• Oats and oat bran
• Citrus fruits
• Kefir and yogurt
• Eggs
• Apples

How long does it take for your A1c to go down?

Because your A1c is a reading of your blood sugar levels over 3-4 months, it will take time to bring your A1c levels down. To get a better idea of how fast you can lower your A1c—given that you are following your doctor’s instructions—check out this video from Dr. Sten Ekberg. He breaks down in detail the different variables that go into lowering your A1c and how different people can expect different results.

What is the best medicine to lower A1C?

There are many medications out there that can help you lower your blood sugar and A1c over time. The American Diabetes Association recommends the following oral medications for lowering blood sugar:

• Alpha-glucosidase inhibitors
• Biguanides
• Bile Acid Sequestrants
• Dopamine-2 Agonists
• DPP-4 inhibitors
• Meglitinides
• SGLT2 Inhibitors
• Sulfonylureas
• TZDs 

Read more about these medications, how they work, and some potential side effects here.

In General, What is a Normal Blood Sugar Level?

A person without diabetes will have an A1C test below 5.7%, a fasting blood glucose test less than 100 mg/dl, and a glucose tolerance test of 140 mg/dl or below (according to Diabetes Action)

What is a Normal Blood Sugar Reading 1 Hour After Eating?

Typically, the highest blood sugar level reading you’ll have is 1 hour after a meal (particularly if carbohydrates are consumed). Two hours after a meal, protein begins to break down into blood sugar which could again increase blood sugar. Even after a large meal, your blood should not go over 140. (according to Diabetes Action). Your goals for blood sugar readings will vary depending on your body and type of diabetes. For this reason, these numbers should only be considered as general guidelines. To figure out what your optimal blood sugar reading should be, at various times of the day, speak with your doctor.

Good luck with lowering your A1c levels! And remember, consistency in all of these tips is the key to success!