How to Lower Your A1C: 9 Proven Ways to Control Blood Glucose Levels

17 Sep 2025 By Hon-Chi Lee, M.D., Ph.D.

How to Lower Your A1C: 9 Proven Ways to Control Blood Glucose Levels

Managing your A1C levels is a crucial aspect of diabetes management and overall health. A1C, or glycated hemoglobin, provides an average measure of your blood sugar levels over the past 2-3 months. High A1C levels indicate poor blood sugar control, increasing the risk of long-term complications associated with diabetes, such as heart disease, kidney damage, and nerve damage. If you're looking to improve your A1C, know that it's achievable through a combination of lifestyle modifications, diet adjustments, and, if necessary, medication.

This article delves into nine proven ways to lower your A1C and regain control over your blood glucose levels, emphasizing practical strategies you can incorporate into your daily routine. We'll explore dietary changes, exercise routines, and other beneficial practices to help you achieve your health goals.

1. Adopt a Low-Carb or Diabetes-Friendly Diet

Diet plays a pivotal role in managing blood sugar levels. Focusing on a low-carbohydrate or diabetes-friendly diet can significantly impact your A1C readings. The key is to prioritize foods that have a minimal effect on blood glucose levels while ensuring a balanced and nutritious intake.

What to Include in Your Diet:

Non-Starchy Vegetables: Broccoli, spinach, kale, cauliflower, and other non-starchy vegetables should form the bulk of your meals. They are low in carbohydrates and high in fiber, helping to stabilize blood sugar.
Lean Proteins: Opt for chicken, turkey, fish, beans, and tofu. These protein sources provide essential nutrients without causing rapid spikes in blood glucose.
Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats can improve insulin sensitivity and reduce the risk of heart disease.
High-Fiber Foods: Fiber slows down the absorption of sugar in the bloodstream. Include whole grains like quinoa, brown rice, and oats in moderation.

What to Avoid or Limit:

Sugary Drinks: Sodas, fruit juices, and sweetened beverages cause rapid spikes in blood sugar and offer little nutritional value.
Processed Foods: Packaged snacks, fast food, and processed meats often contain high levels of unhealthy fats, sugars, and sodium.
Refined Carbohydrates: White bread, white rice, and pastries are quickly digested, leading to rapid increases in blood sugar.

Example Meal Plan:

| Meal | Food | Carbohydrate Content (approx.) | | --------- | -------------------------------------------- | ------------------------------- | | Breakfast | Scrambled eggs with spinach and avocado | 10g | | Lunch | Grilled chicken salad with mixed greens | 20g | | Dinner | Baked salmon with steamed broccoli and quinoa | 30g | | Snacks | Handful of almonds or a small apple | 15g |

By adhering to a diet that prioritizes low-carb, high-fiber, and nutritious foods, you can significantly improve your blood sugar control and lower your A1C.

2. Engage in Regular Physical Activity

Physical activity is an essential component of any strategy to lower A1C levels. Exercise helps improve insulin sensitivity, meaning your body becomes more efficient at using insulin to transport glucose from the blood into cells. This, in turn, helps lower blood sugar levels and reduces the risk of insulin resistance.

Types of Exercise:

Aerobic Exercise: Activities like walking, jogging, swimming, and cycling increase your heart rate and improve cardiovascular health while burning calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. The Ultimate Guide To The A1C Test Beyond Just A Number
Strength Training: Lifting weights or using resistance bands builds muscle mass. More muscle mass helps improve glucose metabolism and insulin sensitivity. Aim for strength training exercises at least two days per week.
Flexibility and Balance Exercises: Yoga, Pilates, and stretching improve flexibility, balance, and overall physical function. These exercises can also reduce stress, which can affect blood sugar levels.

Practical Tips:

Start Slowly: If you're new to exercise, begin with short, low-intensity workouts and gradually increase the duration and intensity.
Find Activities You Enjoy: Choose activities that you find enjoyable to increase the likelihood of sticking to your exercise routine.
Incorporate Exercise into Your Daily Routine: Take the stairs instead of the elevator, walk during your lunch break, or cycle to work.
Monitor Your Blood Sugar: Check your blood sugar levels before, during, and after exercise to understand how different activities affect you and adjust your routine accordingly.

Example Exercise Schedule:

| Day | Activity | Duration | Intensity | | ------- | --------------------------- | --------------- | --------- | | Monday | Brisk walking | 30 minutes | Moderate | | Tuesday | Strength training (weights) | 45 minutes | Moderate | | Wednesday| Rest or light stretching | 15-30 minutes | Low | | Thursday| Cycling | 40 minutes | Moderate | | Friday | Yoga | 60 minutes | Moderate | | Saturday| Swimming | 30 minutes | Moderate | | Sunday | Rest | | |

Regular physical activity, combined with a healthy diet, can significantly improve your A1C and overall health.

3. Monitor Blood Glucose Levels Regularly

Regular monitoring of your blood glucose levels is essential for understanding how your body responds to different foods, activities, and medications. This information allows you to make informed decisions about your diet and lifestyle, enabling you to maintain better blood sugar control.

Methods of Monitoring:

Blood Glucose Meter: A blood glucose meter measures the amount of glucose in a small sample of blood, usually taken from your fingertip. Follow the manufacturer's instructions for accurate readings.
Continuous Glucose Monitoring (CGM): A CGM device uses a small sensor inserted under the skin to continuously measure glucose levels in the interstitial fluid. It provides real-time data and trends, helping you see how your blood sugar fluctuates throughout the day and night.

Timing of Monitoring:

Fasting Blood Sugar: Check your blood sugar first thing in the morning, before eating or drinking anything.
Before Meals: Measure your blood sugar before each meal to understand your baseline level.
After Meals: Check your blood sugar 1-2 hours after the start of a meal to see how the food affected your levels.
Before Bed: Measure your blood sugar before going to bed to ensure you're within a safe range overnight.
During and After Exercise: Monitor your blood sugar before, during, and after physical activity to understand how exercise affects your levels.

Interpreting Your Results:

Work with your healthcare provider to establish target blood sugar ranges based on your individual needs and medical history. Keeping a log of your readings can help you and your doctor identify patterns and make necessary adjustments to your treatment plan.

| Time of Day | Target Range (mg/dL) | | ------------ | --------------------- | | Fasting | 80-130 | | Before Meals | 80-130 | | 1-2 hours After Meals | Less than 180 |

Regular monitoring empowers you to take an active role in managing your diabetes and lowering your A1C.

4. Get Adequate Sleep

Sleep is often overlooked, but it plays a crucial role in maintaining overall health and managing blood sugar levels. Insufficient or poor-quality sleep can lead to insulin resistance, increased appetite, and higher A1C levels.

How Sleep Affects Blood Sugar:

Insulin Resistance: Lack of sleep can make your body less sensitive to insulin, requiring higher levels of insulin to transport glucose into cells, leading to elevated blood sugar.
Hormone Imbalance: Sleep deprivation affects hormones like cortisol and ghrelin, which can increase hunger and cravings for sugary and high-carb foods.
Reduced Physical Activity: Feeling tired from lack of sleep can make it harder to engage in regular physical activity, further impacting blood sugar control.

Tips for Improving Sleep:

Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's natural sleep-wake cycle.
Create a Relaxing Bedtime Routine: Wind down with calming activities like reading, taking a warm bath, or practicing meditation.
Optimize Your Sleep Environment: Make sure your bedroom is dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if needed.
Avoid Caffeine and Alcohol Before Bed: These substances can interfere with sleep quality.
Limit Screen Time: The blue light emitted from electronic devices can suppress melatonin production, making it harder to fall asleep. Avoid using screens at least an hour before bed.
Get Regular Exercise: Physical activity can improve sleep quality, but avoid exercising too close to bedtime.
Manage Stress: Stress can disrupt sleep. Practice relaxation techniques like deep breathing or yoga to reduce stress levels.

Aim for 7-9 hours of quality sleep each night to support healthy blood sugar levels and lower your A1C.

5. Manage Stress Effectively

Stress is a common part of modern life, but chronic stress can have a significant impact on your blood sugar levels and overall health. When you're stressed, your body releases hormones like cortisol and adrenaline, which can raise blood sugar levels and increase insulin resistance.

How Stress Affects Blood Sugar:

Hormone Release: Stress hormones can stimulate the liver to release stored glucose into the bloodstream, raising blood sugar levels.
Insulin Resistance: Chronic stress can lead to insulin resistance, making it harder for your body to use insulin effectively.
Unhealthy Coping Mechanisms: People under stress may turn to unhealthy coping mechanisms like overeating, consuming sugary foods, or skipping exercise, which can further worsen blood sugar control.

Strategies for Managing Stress:

Mindfulness and Meditation: Practicing mindfulness and meditation can help you become more aware of your thoughts and emotions, reducing stress and promoting relaxation.
Deep Breathing Exercises: Deep breathing can activate the parasympathetic nervous system, which helps calm the body and reduce stress. How To Lower Your Blood Sugar Naturally 10 Proven Strategies
Yoga and Tai Chi: These mind-body practices combine physical postures, breathing techniques, and meditation to reduce stress and improve overall well-being.
Regular Exercise: Physical activity is a great way to relieve stress and improve your mood.
Spending Time in Nature: Studies have shown that spending time in nature can lower stress levels and improve mental health.
Engaging in Hobbies: Engaging in activities you enjoy, such as reading, painting, or gardening, can help you relax and reduce stress.
Seeking Support: Talking to a therapist, counselor, or support group can provide you with coping strategies and emotional support.

By effectively managing stress, you can lower your A1C and improve your overall health.

6. Stay Hydrated

Staying adequately hydrated is crucial for maintaining overall health and can also play a role in managing blood sugar levels. Water helps your kidneys flush out excess glucose through urine, and dehydration can lead to higher blood sugar concentrations.

How Hydration Affects Blood Sugar:

Kidney Function: When you're dehydrated, your kidneys have to work harder to concentrate urine, which can lead to higher blood sugar levels in the blood.
Blood Volume: Dehydration can reduce blood volume, which can concentrate glucose in the blood, leading to higher readings.
Hormone Regulation: Adequate hydration is essential for the proper function of hormones that regulate blood sugar, such as insulin.

Tips for Staying Hydrated:

Drink Water Throughout the Day: Carry a water bottle with you and sip on it throughout the day.
Drink Before, During, and After Exercise: Physical activity increases your need for fluids.
Eat Water-Rich Foods: Include fruits and vegetables with high water content, such as cucumbers, watermelon, and berries, in your diet.
Monitor Your Urine: Aim for pale yellow urine, which indicates adequate hydration. Dark yellow urine suggests dehydration.
Avoid Sugary Drinks: Opt for water, unsweetened tea, or infused water instead of sugary drinks like soda or juice.

Daily Fluid Intake Recommendations:

Women: Approximately 9 cups (2.2 liters) of fluid per day
Men: Approximately 13 cups (3 liters) of fluid per day

These are general recommendations, and your individual fluid needs may vary based on factors like activity level, climate, and health conditions. Consult with your healthcare provider for personalized advice. Are Your Glucose Levels Healthy Understanding The Blood Sugar Range

Staying well-hydrated supports overall health and can contribute to better blood sugar management, helping to lower your A1C.

7. Consider Supplements (with Doctor's Approval)

While supplements should not be used as a replacement for a healthy diet and lifestyle, some may offer additional support in managing blood sugar levels and lowering A1C. However, it's crucial to consult with your healthcare provider before starting any new supplement regimen to ensure it's safe and appropriate for you.

Supplements That May Help:

Chromium: Chromium is a trace mineral that helps enhance the action of insulin and improve glucose metabolism. Studies have shown that chromium supplementation may improve blood sugar control and lower A1C in some individuals.
Cinnamon: Cinnamon contains compounds that may help improve insulin sensitivity and lower blood sugar levels. Some studies have found that cinnamon supplementation can reduce fasting blood sugar and A1C.
Berberine: Berberine is a natural compound found in several plants and has been shown to have similar effects to some diabetes medications. It may help improve insulin sensitivity, lower blood sugar levels, and reduce A1C.
Magnesium: Magnesium plays a role in insulin signaling and glucose metabolism. Some research suggests that magnesium supplementation may improve insulin sensitivity and lower blood sugar in people with type 2 diabetes.
Alpha-Lipoic Acid (ALA): ALA is an antioxidant that may help improve insulin sensitivity and reduce nerve damage associated with diabetes.

Important Considerations:

Consult Your Doctor: Talk to your healthcare provider before starting any new supplement to ensure it's safe for you, especially if you have any underlying health conditions or are taking medications.
Quality Matters: Choose high-quality supplements from reputable brands to ensure purity and potency.
Dosage: Follow the recommended dosage instructions on the supplement label or as directed by your healthcare provider.
Supplements Are Not a Cure: Supplements should be used as an adjunct to a healthy diet and lifestyle, not as a replacement for medical treatment.

Supplements may offer additional support in managing blood sugar levels, but they should always be used under the guidance of a healthcare professional.

8. Monitor Medication Adherence

If you're taking medication to manage diabetes, it's crucial to adhere to your prescribed regimen. Consistent and correct medication use is vital for maintaining blood sugar control and lowering A1C.

Common Diabetes Medications:

Metformin: Metformin is often the first-line medication prescribed for type 2 diabetes. It works by reducing glucose production in the liver and improving insulin sensitivity.
Sulfonylureas: Sulfonylureas stimulate the pancreas to release more insulin. Examples include glipizide, glyburide, and glimepiride.
DPP-4 Inhibitors: DPP-4 inhibitors help increase insulin release and decrease glucose production by blocking the action of the DPP-4 enzyme. Examples include sitagliptin, saxagliptin, and linagliptin.
SGLT2 Inhibitors: SGLT2 inhibitors help lower blood sugar by preventing the kidneys from reabsorbing glucose, allowing excess glucose to be excreted in the urine. Examples include canagliflozin, empagliflozin, and dapagliflozin.
Insulin: Insulin is used when other medications are not enough to control blood sugar levels. It's available in various forms, including rapid-acting, short-acting, intermediate-acting, and long-acting.

Tips for Medication Adherence:

Understand Your Medications: Know the name, dosage, purpose, and potential side effects of each medication you're taking.
Use a Pill Organizer: A pill organizer can help you keep track of your medications and ensure you take the correct dose at the right time.
Set Reminders: Use alarms on your phone, calendar reminders, or medication reminder apps to remind you to take your medications.
Keep a Medication Log: Track when you take your medications and any side effects you experience.
Refill Prescriptions on Time: Don't wait until you run out of medication to refill your prescription.
Communicate with Your Healthcare Provider: If you're experiencing side effects or having difficulty adhering to your medication regimen, talk to your doctor.

Adhering to your medication regimen is crucial for effectively managing your blood sugar levels and lowering your A1C.

9. Regular Check-ups and Professional Guidance

Regular check-ups with your healthcare provider are essential for monitoring your diabetes management plan and making necessary adjustments. Your doctor can assess your A1C levels, evaluate your overall health, and provide personalized guidance to help you lower your A1C and prevent complications.

What to Expect During a Check-up:

A1C Test: Your doctor will perform an A1C test to measure your average blood sugar levels over the past 2-3 months.
Physical Exam: Your doctor will conduct a physical exam to assess your overall health and look for signs of diabetes-related complications.
Review of Blood Sugar Logs: Your doctor will review your blood sugar logs to identify patterns and trends.
Medication Review: Your doctor will review your medications to ensure they are still effective and appropriate for you.
Lifestyle Recommendations: Your doctor will provide personalized recommendations for diet, exercise, and other lifestyle changes.

Questions to Ask Your Doctor:

What is my target A1C level?
What can I do to lower my A1C?
Are my medications working effectively?
Do I need to make any changes to my medication regimen?
What are the signs of diabetes-related complications?
What resources are available to help me manage my diabetes?

Benefits of Regular Check-ups:

Early Detection of Complications: Regular check-ups can help detect diabetes-related complications early, allowing for timely treatment and prevention of further damage.
Personalized Management Plan: Your doctor can create a personalized management plan tailored to your individual needs and goals.
Ongoing Support and Education: Your healthcare provider can provide ongoing support and education to help you stay on track with your diabetes management plan.

Regular check-ups and professional guidance are crucial for effectively managing your diabetes and achieving your target A1C level. By working closely with your healthcare provider, you can optimize your treatment plan, prevent complications, and improve your overall health and well-being.