Blood Sugar Level Is Higher Than You’d Like… 5 Ways To Lower Your A1C
Whether you’ve been watching it for a while now, or you just had your blood work done at your annual physical, you’ve probably had your blood sugar tested and A1C checked.
What Do These Tests Mean?
The blood sugar test is only reliable if you’ve been fasting. If you are being tested for blood sugar, your doctor will confirm with you the requirements of your fast. It is taken in the moment and reflects a snapshot of your blood sugar. Doctors look at the following:
Normal 99mg/dL and below
Prediabetes 100-125 mg/dL
Diabetes 126 mg/dL and above
Your A1C is how much glucose is attached to the hemoglobin in your blood and it’s reported as a percentage. It measures your average blood sugar over the past three months. Doctors look at the following:
Normal A1C below 5.7%
Prediabetes 5.7%-6.4%
Diabetes 6.5% and above
5 Ways To Help Lower Your A1C
If you watching your blood glucose levels (managing diabetes, prediabetes, or conscious of your recent report) in addition to consulting your physician, you can lower your blood glucose by:
Nutrition Education
When avoiding sugar, many of us stay away from sweets and baked goods (also known as simple carbohydrates). Did you know the body breaks down complex carbohydrates in a similar way, converting it to glucose? Foods like pasta, cereal, and potatoes can mask as innocuous but in fact need to be monitored. Instead, add more high fiber foods like fruits and vegetables, as well as lean protein like fish, lean beef, and turkey.
Stress Management
Chronic stress is NO JOKE and wreaks havoc on the body and mind. While stress management from a mental perspective will lead to greater confidence and energy in putting in the work to make lifestyle changes, stress management from a physical perspective can aid with a better immune response, weight loss, and lower the body’s inflammation. For the best ways to manage your stress, check out my last post “5 Ways To Manage Stress With A Health Condition”
Exercise
Exercise is incredibly helpful when monitoring your blood glucose. The American Heart Association recommends 150 minutes of moderate exercise (power walking, light jogging) a week as well as 2 strength sessions a week. That’s about 30 minutes of power walking 5 times a week. Not a fan of walking? Hop on a spin bike and watch your favorite show or call a friend to join you.
Monitoring Alcohol Consumption
Drinking alcohol can cause your blood sugar to drop. When drinking, be sure to have eaten first as drinking on an empty stomach can lead to hypoglycemia.
Scheduling Out Meal Times
By scheduling out meals you’ll be sure to be eating throughout the day. This will help you avoid the I was in a rush and so busy I didn’t eat all day then I came home and ate all my calories at once. Overeating in one sitting can significantly impact your blood sugar because your digestive system is simply overwhelmed. Try to plan ahead your three meals and snacks for the day so you don’t get stuck in the “busy” trap.
Out of the 5 methods above, which one(s) are the most interesting to you? Start with one or two, and set some realistic goals for yourself. Not sure where to start? I’m here for you