Do you have high A1c too? Let's see how to control it (Lowering A1c)

If you have diabetes, your doctor probably tells you to check your blood sugar regularly. And, a few times a year, they also tell you to do a test called an 'A1c', right? What exactly is A1c? Why is lowering it so important for your health? Don't worry, we'll talk about all this simply and honestly.

What is A1c? Why is it important?

Simply put, the blood sugar you check at home every day is a snapshot. It's like taking a photo. But A1c is not like that. It shows what your blood sugar levels have been like over the past two to three months.

Imagine, there is a protein called ``Hemoglobin`` in the red blood cells in your blood. When your blood sugar level increases, these sugar particles stick to ``Hemoglobin.`` The higher the blood sugar, the more it sticks. The A1c test measures the amount of ``Hemoglobin`` that this sugar has attached to. So this gives the doctor a clear picture of how well your diabetes is controlled.

Typically, the goal is to keep your A1c below 7% . However, your doctor will determine what your specific goal is. Keeping this level within a healthy range can help protect you from serious complications of diabetes, such as nerve damage, eye damage, heart disease, and kidney disease .

Things we can do to lower A1c levels

It's important to take your doctor's prescription exactly as prescribed. In addition, let's look at some simple, yet highly effective habits you can incorporate into your lifestyle.

Let's be careful about portion sizes.

First, add a few small tools to your kitchen. These include a set of measuring cups and a kitchen scale. These will help you measure out the exact amount of food you are eating. Eating more than your body needs can cause your blood sugar levels to spike. So controlling your portion sizes is one of the best ways to lower your A1c.

In the beginning, this tool will help you understand what a "one serving" is, especially for starchy foods like rice, bread, and noodles. You may be surprised at how small a serving is. But with this practice, you will stop eating too much without even realizing it.

Let's think smartly about carbs.

It's true that carbohydrates raise blood sugar levels more quickly than other nutrients. If you regularly eat a lot of carbohydrates, your A1c will gradually increase.

How to prepare your food

This is a very simple method that nutrition experts advise. Mentally divide your plate into four parts:

• Half (1/2) of the plate: Fill with low-starch vegetables. (Example: spinach, cabbage, beans, carrots, cucumbers, tomatoes)
• A quarter of the plate: Fill with a low-fat protein (e.g. fish, skinless chicken, eggs, lentils, tofu)
• Other times (1/4): Fill with a high-fiber grain (e.g., bran rice, buckwheat, oats)

When you get used to preparing food this way, you will naturally have a balanced diet.

Lifestyle changes: weight and exercise

Losing weight - no big goals needed!

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 lower your A1c.

Doctors often recommend trying to lose 5% to 10% of your current weight . Why is that? When you lose extra weight, your body's insulin becomes more effective at controlling blood sugar levels. This can lower your A1c over time. One study even showed that people who lost 5% to 10% of their weight were three times more likely to reduce their A1c by 0.5%.

Rethink the way you exercise

Besides a healthy diet, the most important thing you can do to lower your A1c is exercise. But there's another very effective form of exercise that's not just running on the treadmill every day, and that's strength training.

Regular aerobic exercise, such as walking, running, and cycling, and resistance training, such as weight lifting, can help lower your A1c levels. When you exercise, your muscles use the sugar in your blood for energy. This helps control the sudden spike in blood sugar after a meal. When you make exercise a daily habit, you will see a significant reduction in your A1c levels.

Medical advice and additional information

Use the medicine exactly as prescribed by the doctor.

You can reliably lower your A1c with diet and exercise. However, if your doctor has prescribed you medications like Metformin, Miglitol, or Insulin, it is important to take them at the right doses and at the right times. If you regularly skip your medication, your blood sugar levels can rise, which can lead to a higher A1c.

Be aware of supplements

There are many supplements on the market that claim to lower A1c. However, many of them lack sufficient scientific research evidence. However, some have been shown to have some effect. For example, there is some evidence that Berberine, Coenzyme Q10, and cinnamon can reduce A1c over time. However, it is very important to consult your doctor and get his approval before using any supplement.

Finally, be patient with all of this. Your A1c is an average over several months, so it will take time to go down. You may not be able to do everything 100 percent right, and that's okay. The important thing is to keep trying in the right direction and not give up. Trust me, your A1c will definitely go down as a result of your hard work.

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