Decreasing your HbA1c levels naturally is something everyone who suffers with diabetes, strives for. This aids in the curbs further, and future complications that are inherent when it comes to a disease like diabetes. One can curb this further by adapting to a more holistic approach that adds dietary changes, exercise, and stress management. Here’s a comprehensive look at lifestyle changes that can make a real difference.
The Importance of Diet in Reducing HbA1c
Diet itself plays a very vital role in not only diabetes management, but also in our overall health. The food you consume, needless to say, directly affects your blood glucose levels. This is why the HbA1c test, HbA1c is crucial when it comes to getting a macroscopic view
of your blood glucose levels as it shares insights of your levels over a two-three month timeline. This also reinforces the idea that long-term dietary habits are just as important as short-term choices.
Best Foods to Include in Your Meal Plan
Add foods low in the glycemic index to maintain regular blood sugar levels. Because of the high fiber content, vegetables such as spinach, broccoli, and Brussels sprouts are sources of micronutrients and help slow down the absorption of glucose. Whole grains like quinoa and brown rice serve as ideal sources of carbohydrates and do not spike blood sugar levels so quickly. Lean protein sources, such as chicken, fish, and legumes, are important for repairing and maintaining muscle and do not add extra fat. Additionally, good fats from avocados, nuts, and olive oil can increase insulin sensitivity. Such nutrient-dense options build a meal plan that naturally supports lower HbA1c.
Exercise and Its Impact on HbA1c Levels
Exercise is something we have been advised to do since we were children, and it never changes. Activity alone has a huge impact on HbA1c levels and your diabetes. Regular movement helps the body use insulin more effectively which can lower blood sugar levels. Aerobic exercises like brisk walking, cycling, or swimming are even particularly effective, as they improve cardiovascular health.
Additionally, resistance training, like weight lifting, helps build mass and muscle which is great for glucose metabolism. All this in turn helps with HbA1c levels in the long term.
Stress Management: A Hidden Factor in Blood Sugar Control
Stress is one key component that is continuously not taken seriously when it comes to diabetes. It is important to note that hormones, adrenaline, and cortisol which is the stress hormone gets released into the body when one is stressed. This in turn leads to rise in insulin levels and blood sugar levels. Ways such as yoga, meditation, and deep-breathing exercises are effective ways to reduce stress. Finding activities that relax your mind, whether it’s reading, gardening, or listening to soothing music, can also contribute to lower HbA1c levels.
The Role of Sleep in Diabetes Management
Getting enough sleep is a key part of one’s overall health and well-being and is also helpful in the regulation of blood sugar levels. Poor sleep can interfere with the balance of hormones regulating appetite and insulin sensitivity, making the management of blood sugar more challenging. Aim for seven to nine hours of good night’s sleep every night. Following a daily routine of sleep, setting up the room for sleep, and avoiding access to screens before sleep could help you obtain that full night of restorative sleep to keep your blood sugar at an appropriate level.
Can Supplements Help Lower HbA1c?
While a change in lifestyle is crucial, some supplements too can help support better blood sugar management. Adopt supplements like magnesium, chromium, and omega-3 fatty acids. These have also been studied for their potential role in improving insulin sensitivity and reducing inflammation. However, it’s important to approach supplements with caution. Always consult with a healthcare professional before adding any supplement to your routine.
Tracking Progress and Staying Consistent
It is very important to constantly track your HbA1c levels to see progress and make lifestyle changes when needed. Use a combination of daily testing and HbA1c testing recommended by a health expert to track and be consistent with your management. Take up a routine, and stick to it, log your meals, your readings and stay active. Adjust accordingly to the changes and results you are seeing.
Conclusion
It is only through a multifaceted approach that lowering your blood glucose can be done naturally. Diet, activity, and effective stress management are a few of the things that need to be taken into consideration. Additionally, adding supplements and carefully
tracking things further empowers you to take charge of your health. You can learn, and read more about this on Healthcare OnTime.