Why Your A1c Level Matters and How to Lower It

A1c, also known as hemoglobin A1c or HbA1c, is a blood test that measures your average blood sugar levels over the past two to three months. It provides a longer-term view of blood sugar control compared to daily glucose monitoring and helps predict your risk of diabetes complications. Higher A1c levels mean you have a greater risk of serious health issues such as heart disease, kidney problems, and nerve damage.

A1c is given as a percentage. For people without diabetes, a normal A1c is below 5.7%. Prediabetes is diagnosed when A1c is between 5.7% and 6.4%. A level of 6.5% or higher means you have diabetes. For most adults with diabetes, the American Diabetes Association recommends an A1c target of less than 7%. But your doctor may set a different target based on your age, how long you've had diabetes, and other health conditions.

Even small improvements in your A1c can make a big difference in your long-term health. Research shows that each 1% drop in A1c lowers the risk of kidney, eye, and nerve problems by 40%. Improved A1c levels can also reduce your chances of heart attacks and strokes. As a bonus, better blood sugar control often leads to more energy and an improved mood.

Carbohydrates have the biggest impact on blood sugar levels. Learn to count carbs and understand portion sizes. Focus on complex carbohydrates like whole grains, legumes, and vegetables, which are digested more slowly and have less impact on blood sugar. Limit simple carbs like sugary drinks, white bread, and sweets. Consider working with a registered dietitian to create a personalized meal plan that balances your carb intake with your medication and activity levels.

A balanced eating plan can help you manage your A1c. Aim for regular meals that include a mix of carbohydrates, lean proteins, and healthy fats. This combination helps slow down digestion and prevents rapid spikes in blood sugar. Include plenty of fiber-rich foods, which can help improve blood sugar control. Consider the plate method: fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. Don't skip meals, as this can lead to poor blood sugar control.

Maintaining a healthy weight or losing weight can significantly improve your A1c. If you're overweight, losing just 10-15 pounds can make a noticeable difference in your A1c. Aim for gradual, steady weight loss rather than a crash diet. Combine a balanced eating plan with regular physical activity. Talk to your doctor about setting realistic weight loss goals and strategies.

Exercise helps your body use insulin more effectively and can lower blood sugar levels for hours after you stop moving. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread over at least three days. Include strength training exercises at least twice a week. Start slowly and gradually increase your activity level. Find activities you enjoy, whether it's walking, swimming, cycling, or dancing. Remember to check your blood sugar before, during, and after exercise, especially when starting a new routine.

While some supplements claim to lower blood sugar, be cautious about these promises. Many lack solid scientific evidence, and some can interact with diabetes medications or cause side effects. Talk to your doctor before taking supplements. If you do choose to use supplements, look for products that are third-party tested for quality and purity. Supplements should complement, not replace medication, diet, and exercise.