How to Lower Your A1C Number: 9 Steps for Better Diabetes Control

17 Sep 2025 By Hasan A. Khamash, M.D.

How to Lower Your A1C Number: 9 Steps for Better Diabetes Control

The A1C test is a crucial tool for managing diabetes. It provides an average of your blood sugar levels over the past 2-3 months, giving you and your healthcare provider a clear picture of how well your treatment plan is working. A high A1C number indicates that your blood sugar levels have been consistently elevated, increasing your risk of diabetes complications. Fortunately, lowering your A1C is possible through a combination of lifestyle changes, medication, and regular monitoring. This article will guide you through nine actionable steps to help you achieve better diabetes control and lower your A1C number.

Understanding A1C and Its Importance

Before diving into the steps, it’s important to understand what A1C represents and why it matters. A1C, or glycated hemoglobin, is formed when glucose (sugar) in your blood binds to hemoglobin, the protein in red blood cells that carries oxygen. The higher your blood sugar levels, the more glucose binds to hemoglobin. Since red blood cells live for about three months, the A1C test reflects your average blood sugar levels over that period.

The American Diabetes Association (ADA) generally recommends an A1C target of less than 7% for most adults with diabetes. However, your individual target may vary based on factors like age, overall health, and the presence of other medical conditions. Your healthcare provider can help you determine the most appropriate A1C goal for you.

Why is lowering A1C so important? Consistently high blood sugar levels can lead to serious long-term complications, including:

Heart disease and stroke: High blood sugar damages blood vessels, increasing the risk of cardiovascular events.
Kidney disease (nephropathy): Elevated blood sugar can damage the tiny blood vessels in the kidneys, leading to kidney failure.
Nerve damage (neuropathy): High glucose levels can injure nerves throughout the body, causing pain, numbness, and other problems.
Eye damage (retinopathy): Diabetes can damage the blood vessels in the retina, potentially leading to blindness.
Foot problems: Nerve damage and poor circulation in the feet increase the risk of foot ulcers, infections, and amputations.

Lowering your A1C reduces your risk of developing these complications and improves your overall quality of life.

Step 1: Work Closely with Your Healthcare Team

Managing diabetes effectively requires a collaborative approach. Your healthcare team, which may include your primary care physician, endocrinologist, certified diabetes educator (CDE), and registered dietitian (RD), plays a vital role in developing and adjusting your treatment plan.

Here's how to maximize your interactions with your healthcare team:

Schedule regular appointments: Attend all scheduled appointments and be prepared to discuss your blood sugar readings, medications, diet, and exercise habits.
Ask questions: Don't hesitate to ask questions about anything you don't understand. Understanding your condition and treatment plan is crucial for success.
Share concerns: Be open and honest about any challenges you're facing, such as difficulty managing your blood sugar or side effects from medication.
Collaborate on goals: Work with your healthcare team to set realistic and achievable goals for your A1C and overall health.

A certified diabetes educator can provide valuable guidance on blood sugar monitoring, medication management, healthy eating, and exercise. A registered dietitian can help you develop a personalized meal plan that fits your needs and preferences.

Step 2: Adopt a Diabetes-Friendly Diet

What you eat has a direct impact on your blood sugar levels. A diabetes-friendly diet focuses on controlling carbohydrate intake, choosing nutrient-rich foods, and maintaining a healthy weight. The Beginner S Guide To Starting A Diabetic Diet For Stable Glucose

Key principles of a diabetes-friendly diet:

Control portion sizes: Eating appropriate portions helps prevent blood sugar spikes. Use smaller plates and measure your food if needed.
Focus on complex carbohydrates: Choose whole grains, fruits, vegetables, and legumes over processed carbohydrates like white bread, pasta, and sugary drinks. Complex carbohydrates are digested more slowly, leading to a more gradual rise in blood sugar.
Eat plenty of fiber: Fiber helps regulate blood sugar levels, promotes satiety, and supports healthy digestion. Good sources of fiber include whole grains, fruits, vegetables, and legumes.
Choose lean protein: Opt for lean protein sources like chicken, fish, beans, and tofu. Protein helps you feel full and doesn't raise blood sugar as much as carbohydrates.
Limit unhealthy fats: Reduce your intake of saturated and trans fats, which can increase your risk of heart disease. Choose healthy fats like olive oil, avocados, and nuts.
Drink plenty of water: Staying hydrated is essential for overall health and can help regulate blood sugar levels. Avoid sugary drinks like soda and juice.

Example Meal Plan:

| Meal | Food Choices | |-------------|-----------------------------------------------------------------------------| | Breakfast | Oatmeal with berries and nuts, Greek yogurt with fruit, whole-wheat toast | | Lunch | Salad with grilled chicken or fish, whole-grain sandwich with lean meat | | Dinner | Baked salmon with roasted vegetables, lentil soup with whole-grain bread | | Snacks | Apple slices with peanut butter, handful of almonds, Greek yogurt |

Step 3: Get Regular Physical Activity

Exercise is a powerful tool for managing diabetes. It helps lower blood sugar levels, improve insulin sensitivity, and boost overall health.

Benefits of physical activity for diabetes:

Lowers blood sugar: Exercise helps your body use insulin more effectively, which lowers blood sugar levels.
Improves insulin sensitivity: Regular physical activity makes your cells more responsive to insulin, reducing insulin resistance.
Helps with weight management: Exercise burns calories and helps you maintain a healthy weight.
Reduces the risk of heart disease: Physical activity improves cardiovascular health, lowering your risk of heart disease.
Boosts mood and energy levels: Exercise can improve your mood, reduce stress, and increase your energy levels.

Recommended types of exercise:

Aerobic exercise: Activities like walking, running, swimming, and cycling help lower blood sugar and improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread out over at least three days.
Strength training: Lifting weights or using resistance bands helps build muscle mass, which improves insulin sensitivity and helps control blood sugar. Aim for strength training at least two days per week.
Flexibility exercises: Stretching and yoga improve flexibility and range of motion, which can help prevent injuries.

Tips for getting started with exercise:

Start slowly: Begin with short, low-intensity workouts and gradually increase the duration and intensity as you get fitter.
Find an activity you enjoy: Choose activities that you find enjoyable to make exercise more sustainable.
Set realistic goals: Set small, achievable goals to stay motivated.
Consult with your doctor: Talk to your doctor before starting a new exercise program, especially if you have any health concerns.

Step 4: Monitor Your Blood Sugar Regularly

Blood sugar monitoring is an essential part of diabetes management. It allows you to track your blood sugar levels and make adjustments to your diet, exercise, and medication as needed.

How to monitor your blood sugar:

Use a blood glucose meter: A blood glucose meter measures the amount of glucose in a small sample of blood, usually taken from your fingertip.
Follow your healthcare provider's recommendations: Your healthcare provider will tell you how often to check your blood sugar and what your target range should be.
Keep a log: Record your blood sugar readings in a logbook or app. This information can help you and your healthcare team identify patterns and make adjustments to your treatment plan.
Test at different times: Check your blood sugar at different times of the day, such as before meals, after meals, and before bed.
Be aware of factors that can affect blood sugar: Stress, illness, and certain medications can affect blood sugar levels.

Continuous Glucose Monitoring (CGM):

A continuous glucose monitor (CGM) is a device that tracks your blood sugar levels in real-time throughout the day and night. It consists of a small sensor inserted under the skin that measures glucose levels in interstitial fluid. CGMs can provide valuable insights into how your blood sugar responds to food, exercise, and medication. Understanding Your Blood Sugar Level Chart From Fasting To Post Meal

Benefits of CGM:

Real-time blood sugar readings: CGMs provide continuous blood sugar data, allowing you to see how your levels fluctuate throughout the day.
Trends and patterns: CGMs can identify trends and patterns in your blood sugar levels, helping you make more informed decisions about your diabetes management.
Alerts and alarms: CGMs can alert you when your blood sugar is too high or too low, allowing you to take action before it becomes a problem.
Improved A1C: Studies have shown that CGM use can lead to lower A1C levels.

Step 5: Take Medications as Prescribed

If lifestyle changes alone are not enough to lower your A1C, your healthcare provider may prescribe medications to help manage your blood sugar. It is crucial to take these medications exactly as prescribed.

Types of diabetes medications:

Metformin: This medication helps lower blood sugar by improving insulin sensitivity and reducing glucose production in the liver.
Sulfonylureas: These medications stimulate the pancreas to release more insulin.
DPP-4 inhibitors: These medications help increase insulin release and decrease glucose production in the liver.
SGLT2 inhibitors: These medications help lower blood sugar by increasing glucose excretion in the urine.
Insulin: Insulin is a hormone that helps glucose enter cells for energy. It is used to treat type 1 diabetes and sometimes type 2 diabetes.

Tips for medication management:

Understand your medications: Know the name, dosage, and purpose of each medication you're taking.
Follow instructions carefully: Take your medications exactly as prescribed by your healthcare provider.
Set reminders: Use a pill organizer or set reminders on your phone to help you remember to take your medications.
Be aware of side effects: Know the potential side effects of your medications and report any concerns to your healthcare provider.
Don't skip doses: Skipping doses can lead to high blood sugar levels and increase your risk of complications.

Step 6: Manage Stress Effectively

Stress can have a significant impact on blood sugar levels. When you're stressed, your body releases hormones like cortisol and adrenaline, which can raise blood sugar.

Strategies for managing stress:

Identify your stressors: Recognize the sources of stress in your life.
Practice relaxation techniques: Techniques like deep breathing, meditation, and yoga can help reduce stress and lower blood sugar.
Get enough sleep: Aim for 7-8 hours of sleep per night. Lack of sleep can increase stress and raise blood sugar.
Engage in enjoyable activities: Make time for hobbies and activities that you find relaxing and enjoyable.
Seek support: Talk to friends, family, or a therapist about your stress.

Mindfulness Meditation for Stress Reduction

Find a quiet place where you can sit comfortably.
Close your eyes and focus on your breath.
Notice the sensation of the air entering and leaving your body.
When your mind wanders, gently redirect your attention back to your breath.
Practice for 5-10 minutes each day.

Step 7: Get Enough Sleep

As mentioned above, sleep is crucial for managing stress and blood sugar. Aim for 7-8 hours of quality sleep per night. The Complete Guide To The Fasting Blood Glucose Test

Tips for improving sleep:

Establish a regular sleep schedule: Go to bed and wake up at the same time each day, even on weekends.
Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music before bed.
Make your bedroom dark, quiet, and cool: Optimize your sleep environment for restful sleep.
Avoid caffeine and alcohol before bed: These substances can interfere with sleep.
Limit screen time before bed: The blue light emitted from electronic devices can disrupt sleep.

Step 8: Monitor Your Weight

Weight management is an integral part of diabetes control. Losing even a small amount of weight can significantly improve blood sugar levels and reduce the risk of complications.

Strategies for weight loss:

Set realistic goals: Aim for a gradual weight loss of 1-2 pounds per week.
Track your food intake: Keep a food diary to monitor your calorie intake.
Eat a healthy diet: Focus on whole, unprocessed foods, lean protein, and plenty of fruits and vegetables.
Get regular exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Seek support: Join a weight loss program or work with a registered dietitian.

Step 9: Stay Informed and Engaged

Diabetes management is an ongoing process. Stay informed about the latest research and treatment options, and actively participate in your own care.

Resources for staying informed:

American Diabetes Association (ADA): The ADA provides a wealth of information about diabetes, including tips for managing blood sugar, healthy recipes, and support groups.
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): The NIDDK conducts research on diabetes and provides information for patients and healthcare professionals.
Diabetes magazines and websites: Subscribe to diabetes magazines and visit reputable diabetes websites for the latest news and information.

By following these nine steps, you can take control of your diabetes and lower your A1C number. Remember, it’s a journey, and it takes time and effort. Be patient with yourself, celebrate your successes, and don't be afraid to ask for help when you need it. With the right approach and support, you can achieve better diabetes control and improve your overall health.