If you have diabetes, you probably know that you need to check your blood sugar levels regularly. Your doctor may also recommend that you have a blood test called an A1c test several times a year. The goal of this test is to keep your blood sugar levels low enough to help protect your health. There are a number of things you can do to help achieve this goal.
What does A1c really mean?
Unlike a regular blood sugar test, the A1c test is a little different. Simply put, it measures the amount of sugar attached to a protein called hemoglobin in your red blood cells. Think of it like a 'report card' that shows an average of your blood sugar levels over the past two to three months. It can give you a clear picture of how well your diabetes is under control.
In general, you should aim to keep your A1c below 7% . However, this goal may vary depending on your condition. Your doctor will tell you exactly what to do. Taking steps to keep your A1c at a healthy level can greatly reduce your risk of serious complications such as nerve damage, eye problems, and heart disease in the future.
So how do we lower this A1c value?
In addition to taking the medication exactly as prescribed by your doctor, here are a few tricks you can try.
1. Make a small change in the kitchen: Portion Control
First, add some new equipment to your kitchen. If you don't have one, get a set of measuring cups and a kitchen scale. These will help you measure portion sizes accurately. If you eat more than your body needs, your blood sugar levels will rise. So controlling the amount you eat is one of the best ways to lower your A1c.
In the beginning, it's a good idea to measure your food to get an idea of what a healthy portion size is for different foods. You might be surprised to see the appropriate serving size for a single serving, especially for foods that are high in carbohydrates (starch), such as rice, bread, and noodles. But this habit can go a long way in preventing you from unintentionally overeating.
2. Let's arrange the food wisely.
It's true that foods that contain carbohydrates (starches) affect your blood sugar levels more than other nutrients. If you regularly eat a lot of starchy foods, your A1c may gradually increase. But remember, not all carbohydrates are a problem. We should choose carbohydrates that are rich in fiber and nutrients, not just starchy ones.
Experts advise filling half of your plate with low-starch vegetables.
Let's look at this to understand this more simply.
| Part of the plate | What to include | Examples |
|---|---|---|
| Half (1/2) of the plate | Low-starch vegetables | Carrots, beans, various vegetables, beets, tomatoes, cucumbers |
| A moment from the plate (1/4) | Low-fat protein | Chicken, fish, eggs, lentils, chickpeas, soy |
| A moment from the plate (1/4) | Whole Grains | Brown rice, millet, oats, barley |
3. Plan your meals in advance (Meal Planning)
Although the process of preparing a meal may seem simple, the results can be much better if you plan your meals in advance. Why? If you are a person who eats without planning in advance and when you are hungry, you often choose foods that are high in calories and carbohydrates. For example, 'fast food', bakery foods, 'short-eats'. These things cause your blood sugar levels and A1c values to rise quickly.
Instead, at the beginning of the week, make a rough plan of what you'll eat for your main meals and what ingredients you'll need for them. That way, you'll always have healthy food choices that limit the sudden spike in blood sugar levels after eating.
4. Weight loss: No need for big goals!
Not everyone with Type 2 Diabetes is overweight. But if you are a little overweight, you may not need to lose as much weight as you think to see a positive change in your A1c.
Diabetic doctors often recommend that you try to lose between 5% and 10% of your current weight.
This is because when you lose extra weight, your body's insulin hormone can lower blood sugar levels more effectively. This means that over time, your A1c levels will decrease.
5. Let's change the way we exercise a little.
In addition to good nutrition, one of the most important habits you can adopt to lower your A1c is exercise. But don't just run on the treadmill every day. There's another effective form of exercise, and that's strength training .
Aerobic exercise, such as walking, running, or cycling, and resistance exercise, such as weight lifting, can help lower your A1c levels if you do them regularly . You can choose any exercise you like.
When you exercise, your muscles need energy. They use the sugar in your blood to do this. This helps your blood sugar levels rise quickly after a meal. As you make exercise a habit, you will notice that your A1c levels gradually decrease.
6. The importance of using medication correctly
You can lower your A1c with diet and exercise. But if your doctor has prescribed you a medication like metformin, it's very important to take it exactly as prescribed, and on time . If you regularly skip your medication, your blood sugar levels can rise, which can lead to a higher A1c.
Never stop taking medication or change the dosage on your own. Always talk to your doctor before making any decisions.
If your goal is to reduce or stop taking medication, talk to your doctor about it.
7. Be careful about supplements
Many supplements on the market claim to lower A1c, but there isn't always enough research to back up those claims. Sometimes, things like cinnamon can help lower A1c levels to some extent over time. However, be sure to ask your doctor before using any supplement.
Take-Home Message
- A1c is your average blood sugar level over the past 2-3 months. Keeping it at a healthy level can help prevent diabetes complications.
- Be mindful of the portion sizes you eat, especially carbohydrate foods like rice and bread.
- Fill half of your plate with vegetables, half with protein, and the rest with whole grains.
- Regular exercise is essential for blood sugar control. Walking, running, and weight lifting are also important.
- Take the medications prescribed by your doctor as prescribed, without skipping any meals.
- Always talk to your doctor before making any changes, especially before using a new supplement.
- This journey will take some time. Don't expect overnight results. Follow these health habits with patience and dedication. Your A1c will definitely come down!
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