Content

• Steps
• Method 1 of 4: Switching to a Healthy Diet
• Method 2 of 4: Regular Exercise
• Method 3 of 4: Managing Stress and Anxiety
• Method 4 of 4: Regular consultations with your doctor
• Tips
• Warnings

Hemoglobin A1C is a type of glucose in the body that is regularly measured in a person with type 1 or type 2 diabetes. Glycated hemoglobin (hemoglobin A1C) is typically used to determine the average blood sugar level in diabetics over several months, and can assist pharmacists in prescribing and recommending treatment for patients with diabetes mellitus. Glycated hemoglobin levels can be reduced by following a healthy lifestyle, which includes: eating a healthy diet, exercising regularly, and managing stress.

Steps

Method 1 of 4: Switching to a Healthy Diet

1. 1 Add more fruits and vegetables to your diet. Fruits and vegetables contain a number of antioxidants that help improve overall health and are also high in fiber, which studies have shown may help stabilize blood sugar better
2. 2 Eat more bananas and legumes. According to the Harvard University Health Service, half a cup of beans (118 ml) contains one-third of the daily value of fiber needed by the body. Beans also slow down digestion and help stabilize blood sugar in subsequent foods.
3. 3 Eat more skim milk and yogurt. Skim milk and yoghurt are rich in calcium and vitamin D, both of which contribute to better blood sugar management and lead to weight loss. In the latter case, it is especially necessary for people with type 2 diabetes.
4. 4 Increase your intake of nuts and fish. Most nuts and oily fish, including tuna, mackerel, and salmon, contain omega-3 fatty acids, which help lower insulin resistance, regulate blood sugar, and promote better heart function. Nuts are also beneficial for people with type 2 diabetes who need to lower their cholesterol levels.
5. 5 Season your food with cinnamon. Although cinnamon is often associated with sweets and desserts, research has shown that drinking 1/2 teaspoon daily can reduce insulin resistance.
   • Add cinnamon to tea, sprinkle on fruits, vegetables and lean meats to increase your daily cinnamon intake without eating desserts or fatty snacks.
6. 6 Reduce the amount of fatty, high-calorie foods and snacks in your diet. Sweets and snacks such as chocolate bars, cakes, potato chips, and fried foods cause blood sugar spikes, which generally have an effect on glycated hemoglobin.
   • For snacks, eat foods that contain natural sugars: fruits, berries, and low-fat cheeses that satisfy the cravings of any sweet tooth. All of these foods contain natural sugar, which enters the bloodstream at a much slower rate than processed sugar and foods that contain it.
7. 7 Drink water instead of soda water. Studies have shown that people who drink water throughout the day prevent dehydration, which can lead to high blood sugar and glycerated hemoglobin levels. Soda water, energy drinks, fruit drinks, and other sugar-sweetened drinks lead to high blood sugar and weight gain.

Method 2 of 4: Regular Exercise

1. 1 Exercise for at least 30 minutes a day. Exercise often lowers blood sugar levels, improves heart health and energy, and can help bring body weight back to normal. Diabetics who exercise regularly tend to have better blood sugar control and glycerated hemoglobin counts are also improved.
2. 2 Combine aerobic and anaerobic exercise in your workout routine. Anaerobic exercise, such as strength training, can temporarily lower blood sugar levels, while aerobic exercise such as walking or swimming can automatically lower blood sugar levels. Over time, both types of exercise have been shown to lower hemoglobin A1C levels.
3. 3 Find ways to increase your physical activity throughout the day. The more active you are, the better your hemoglobin A1C level. For example, go up the stairs, instead of using the elevator, walk to the nearest store instead of driving.

Method 3 of 4: Managing Stress and Anxiety

1. 1 Use relaxation techniques when you're stressed and anxious. Experience shows that stress and anxiety can actually have adverse effects on heart health, thereby increasing diabetes rates.
   • Do exercises such as deep breathing in and out, yoga, or meditation to help the body relax and reduce stress and anxiety.
2. 2 Make gradual changes in your lifestyle, gradually getting rid of the things that cause you stress. Studies have shown that stress can negatively affect health in the long term, may contribute to a higher risk of obesity, high blood pressure, heart disease, and more. For example, if you are feeling stressed out due to overwork, consider how you can reduce your hours of exercise.

Method 4 of 4: Regular consultations with your doctor

1. 1 Schedule an appointment with your healthcare provider and make these visits as recommended. Your doctor will help you keep track of your hemoglobin A1C and blood sugar levels, and provide you with the treatment you need to manage and improve your diabetes.
2. 2 Take all your prescribed medications and manage your diabetes. Failure to take your prescribed medication can lead to high blood sugar, high hemoglobin A1C levels, and in some cases even hospitalization and serious illness.

Tips

• For more nutritional advice and diet planning, consult with a dietitian or certified diabetes educator. They are professionals in their field and will be able to suggest and recommend products that will help lower hemoglobin A1C levels.

Warnings

• Seek professional advice right away if you suffer from severe depression or anxiety and are unable to improve your mood using any of the methods described in this article. Depression and anxiety can be detrimental to diabetes care, especially if it has resulted in your neglect of diabetes medications and healthy eating habits.