5 Things You Can Do to Lower Your A1C & Blood Sugar in 2023 🎉

Managing blood sugar levels can feel like a constant juggling act, especially if you're dealing with diabetes or prediabetes. The good news is that you have the power to make significant positive changes. In this article, we’ll dive into five actionable steps you can take in 2023 to lower your A1C and blood sugar, and help you live a healthier, more energized life. Let’s explore these strategies that are rooted in both scientific research and practical experience.

What Are A1C and Blood Sugar, and Why Do They Matter?

Before we get into specific strategies, it’s essential to understand the basics. Blood sugar, also known as glucose, is the primary source of energy for our body. When blood sugar levels are too high, it can lead to health problems like type 2 diabetes, heart disease, and nerve damage. The A1C test, or Glycated Hemoglobin, provides an average picture of your blood sugar control over the past two to three months. It's different from daily blood sugar readings and gives you a broader perspective of your glucose management. High A1C levels (generally 6.5% or higher) mean that your blood sugar has been consistently elevated, which increases lowering blood sugar foods your risks of developing serious health complications. Lowering both A1C and daily blood sugar is key to overall health and well-being.

1. Embrace a Low-Glycemic Diet with Mindfulness 🥗

The first step towards managing blood sugar effectively involves making informed dietary choices. A low-glycemic diet is crucial, but it's not just about what you eat, but how. It focuses on foods that release glucose slowly and steadily, avoiding drastic spikes and crashes.

Key Low-Glycemic Food Options

Food Group	Examples	Why it's Beneficial
Non-Starchy Vegetables	Leafy greens, bringing down blood sugar broccoli, peppers, cauliflower	Rich in fiber, slow glucose absorption, low in calories
Whole Grains	Oats, quinoa, brown rice, barley	High in fiber, stabilize blood sugar, provide sustained energy
Legumes	Lentils, chickpeas, kidney beans	High in fiber and protein, improve glucose control, feeling of fullness
Healthy Fats	Avocados, nuts, seeds, olive oil, fatty fish	Improve insulin sensitivity, supports heart health
Lean Proteins	Chicken, turkey, tofu, fish, eggs	Stabilize blood sugar, aid muscle health

Mindful Eating: Don't just focus on what you eat; consider how you eat it. Mindful eating means paying attention to your body’s hunger cues, eating slowly, and savoring each bite. This can prevent overeating, which often leads to blood sugar spikes.

Practical Tip: Start by gradually replacing high-glycemic foods, like white bread or sugary drinks, with their low-glycemic alternatives. Focus on adding nutrient-dense foods and avoiding restrictive eating.

2. Incorporate Regular Physical Activity Into Your Routine 🏃‍♀️

Regular exercise isn't just great for overall health—it’s an effective way to lower your A1C and improve your blood sugar. Physical activity helps your muscles use glucose more efficiently, reducing the amount of sugar in your blood. You don't need to become a marathon runner to make a difference; even moderate activity can have significant benefits.

Types of Physical Activities

Activity Type	Examples	Benefits for Blood Sugar Control
Aerobic Exercise	Brisk walking, jogging, swimming, cycling	Improves insulin sensitivity, reduces blood glucose levels, improves can medications raise blood sugar cardiovascular health
Strength Training	Lifting weights, using resistance bands, bodyweight exercises	Builds muscle mass, which uses glucose more efficiently; improves glucose metabolism
Flexibility Training	Yoga, stretching	Improves flexibility, reduces stress, supports overall well-being

Scientific Evidence: A meta-analysis published in "JAMA Internal Medicine" found that regular exercise, including both aerobic and resistance training, significantly improved A1C levels in people with type 2 diabetes. Studies on the impact of exercise on blood glucose are clear - the body processes glucose more efficiently.

Practical Tip: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread across multiple days, combined with strength training at least twice per week. Choose activities you enjoy, making 132 blood sugar before breakfast it easier to stick to your routine long term.

3. Prioritize Sleep Quality and Quantity 😴

The importance of quality sleep for overall health can't be overstated. Lack of sleep or disrupted sleep patterns can negatively impact your blood sugar. When you don't get enough rest, your body produces higher levels of cortisol and other stress hormones, which can lead to insulin resistance and elevated blood sugar levels.

How Sleep Affects Blood Sugar

Issue	Impact on Blood Sugar
Lack of Sleep	Increased cortisol production, leading to insulin resistance and higher blood glucose
Disrupted Sleep Patterns	Affects hormone levels that regulate blood sugar
Sleep Deprivation	Can increase cravings for unhealthy, high-sugar foods

Practical Tip: Aim for 7-8 hours of quality sleep each night. Establish a regular sleep schedule, create a calming bedtime routine, and make sure your bedroom environment is conducive to rest. Avoid caffeine and electronic screens before bedtime. Addressing sleep apnea, if present, is also essential for optimal glucose management.

4. Implement Effective Stress Management Techniques 🧘

Stress is a common trigger for elevated blood sugar. When you’re stressed, your body releases stress hormones, such as cortisol, which can make your cells less sensitive to insulin, leading to higher blood sugar levels. Managing stress isn’t just about feeling better mentally—it directly impacts your physical health, especially when it comes to glucose control.

Stress Management Techniques

Technique	How It Helps
Meditation	Reduces cortisol levels, promoting relaxation and lowering blood sugar
Deep Breathing Exercises	Calms the nervous system, reducing stress hormones
Yoga and Tai Chi	Combines physical activity and mindfulness, promoting mental and physical health
Time in Nature	Reduces stress hormones, improves mood, and general well-being
Hobbies and Social Activity	Provides a healthy distraction and reduces feelings of stress

Practical Tip: Experiment with different stress management techniques to find what works best for you. Make it a habit to incorporate these into your daily life, not just when you feel stressed. Consistent practice will help your body manage stress more effectively.

5. Monitor Your Blood Sugar Levels Consistently 🩸

Regular blood sugar monitoring is not about perfection; it’s about information. Monitoring can empower you with crucial data, allowing you to see how your lifestyle changes affect your blood sugar in real-time. This is critical for making adjustments and optimizing your strategies.

How to Effectively Monitor Blood Sugar

Aspect of Monitoring	Why It's Important
Regular Testing	Provides data about how different foods, activities, and other variables affect your levels.
Timely Testing	Before and after meals, exercise, and other specific situations help identify patterns
Record-Keeping	Helps you track trends over time and share data with your healthcare team.

Practical Tip: Use a blood glucose meter to check your blood sugar levels at various times, especially when you are learning about the impact of diet. Be diligent about recording your results, along with the timing and context of each reading (before meals, after meals, after exercise, etc.). A continuous glucose monitor (CGM) can also provide a more dynamic view, allowing you to track how your blood sugar changes throughout the day and night. Consult with your healthcare team to determine the best monitoring schedule for you.

A Sustainable Approach to Lowering A1C and Blood Sugar

Lowering A1C and blood sugar is a journey that involves sustained lifestyle changes, not a quick fix. It is critical to emphasize the importance of patience and consistency. This article is not designed to take the place of professional medical advice. Always consult with your healthcare provider for any significant dietary or exercise plan changes. These tips are actionable steps you can implement in 2023 to gain better control of your health. By embracing a low-glycemic diet, staying active, prioritizing sleep, managing stress effectively, and monitoring your blood sugar regularly, you can make significant strides towards a healthier, happier life. Remember, every small step counts, and the most effective changes are the ones you can maintain over time.

Metformin in its generic form, is a commonly used medication for type 2 diabetes. In this video Dr Hart-Pinto answers the most common questions on including: • How and when should you take your Metformin • How long does it take for the medication to work? • How long will you need to take my medication? • Are there any side effects? ................... Metformin is also known under the following brand names: • Glucophage • Bolamyn • Diagemet • Glucient • Metabet • Riomet ................... #Medication #Metformin #Diabetes TIMESTAMPS: 00:00 Intro 00:45 What is Metformin? 01:53 Is Metformin safe for me? 02:24 Pregnancy & Breastfeeding 02:46 Is it safe to take Metformin with my current medications? 03:27 What is the correct dose of Metformin? 03:53 How long does Metformin take to work? 04:09 How and when to take Metformin 04:31 Are there any foods I should avoid? 04:49 Can I Drink Alcohol with this medication? 05:03 I have missed my dose. What should I do? 05:19 I have accidentally taken too much medication. 04:47 How long will I need to take my medication? 06:07 Side Effects of Metformin 07:28 Hypoglycaemia 08:18 Legal Disclaimer 08:41 End Screen ..................... Further Reading - Resources for Patients NHS Patient.info ...................... Published: 14th March 2022 Last Review: 15th June 2023 Next review date: is 15th June 2026 Author: Dr Andrew Hart Pinto Internally peer-reviewed: Dr Najeebah Jaunbocus 13th March 2022 ...................... Patient Information videos produced by GMC registered/Certified Doctors. Videos cover definitions, aetiology, symptoms, clinical features, management, prognosis and complications of a wide variety of medical topics. Authors: 1. Dr. A. Hart-Pinto MBChB (Hons) BSc (Hons) MRCS 2. Dr. Najeebah Jaunbocus MBChB MRCGP ........................ JHP Medical UK, uses stock footage within its videos. We do not believe, nor do we wish to imply, that individuals identifiable within stock footage suffer from the condition being discussed. If you do not wish to be included in our videos please contact our team via [email protected], and we will remove the footage. ...................... Background Music Licenced from Epidemic Sound Want to try Epidemic Sound for your videos click the link : .................... Legal Disclaimer JHP Medical UK contains content generated by our doctors. Content provided via YouTube is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on JHP Medical UK are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment. Reasonable effort shall be made to update the information on the JHP Medical UK YouTube channel. However, we make no representations, warranties or guarantees, whether express or implied, that the content is accurate, complete or up-to-date.