Living with diabetes or prediabetes means paying close attention to your Hemoglobin A1C levels. Hemoglobin A1C, commonly known as A1C, is a crucial indicator of your average blood sugar levels over the past two to three months.
It is an essential marker for managing diabetes and preventing potential complications. If your A1C levels are high and you are looking to bring them down, today’s article I’m going to review how to lower your A1C naturally with 8 proven strategies that chances are your doctor won’t tell you.
What is the A1C test and what does it Measure?
The A1C test is a vital blood test used for diabetes screening. It offers insight into a person’s blood sugar levels on average over a 2- to 3-month period prior to the test.
For individuals with diabetes, it serves as a gauge for treatment effectiveness and disease management. By measuring the amount of glucose attached to hemoglobin, the A1C test determines the level of blood sugar control, with higher levels indicating increased glucose attachment.
The number is reported as a percentage. If the percentage is higher, so are your average blood glucose levels. A higher number means your risk for either diabetes or related complications is higher.
Although A1C is the gold standard of diabetes diagnosis, many clinical conditions can affect A1C.
For individuals with diabetes, it is essential to regularly test their blood glucose levels using a fingerstick glucose test, even though the A1C provides an average measurement. This is important as the A1C may not reflect sudden spikes or drops in blood sugar levels.
HOMA Test and Why You Need To Know About It
The Homeostasis Model Assessment of Insulin Resistance (HOMA-IR) is a test used to assess insulin resistance in the body. Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone that helps regulate blood sugar levels.
This resistance can lead to elevated blood sugar levels and, if left untreated, can contribute to the development of conditions such as prediabetes, type 2 diabetes, and metabolic syndrome.
The HOMA-IR test is a simple calculation that estimates insulin resistance based on fasting plasma glucose and fasting insulin levels.
By analyzing these values, healthcare providers can gain insight into how efficiently the body is using insulin to regulate blood sugar. A high HOMA-IR value indicates greater insulin resistance, while a low value suggests better insulin sensitivity.
The formula for calculating HOMA-IR is:
HOMA-IR = (fasting insulin (mU/L) x fasting glucose (mmol/L)) / 22.5
A HOMA-IR score of 2.6 or lower is generally considered normal, while scores above this threshold may indicate insulin resistance.
At DrHagmeyer.com we recommend conducting the HOMA-IR test as part of a new patient’s comprehensive assessment of metabolic health, especially in individuals with risk factors for insulin resistance, such as obesity, PCOS, or a family history of diabetes.
Monitoring insulin resistance through tests like HOMA-IR can help guide treatment strategies, such as lifestyle modifications, dietary changes, physical activity, and potentially medication, to improve blood sugar control and reduce the risk of long-term complications associated with insulin resistance and diabetes.
8 Strategies To Help Lower Your A1C That Your Doctors Not Telling You About.
1. Resistance Training
In addition to aerobic exercise, resistance training is beneficial for improving insulin sensitivity and lowering A1C levels. (*) Resistance training, such as weight lifting or bodyweight exercises, helps build muscle mass, which can increase glucose metabolism and aid in blood sugar control. Aim to include resistance training at least 3-5 times per week in your fitness routine.
Resistance training can effectively lower blood sugar levels by improving insulin sensitivity. When you engage in resistance training, your muscles require more glucose for energy, which helps to reduce blood sugar levels. Additionally, resistance training can lead to an increase in muscle mass, which further enhances the body’s ability to regulate blood sugar. Regular resistance training can have a lasting impact on lowering and stabilizing blood sugar levels over time.
Resistance training also referred to as strength training or weightlifting, can play a crucial role in managing diabetes by offering several health benefits. One key advantage is increased insulin sensitivity, allowing for improved utilization of glucose by the muscles and decreased insulin resistance. This can lead to better blood sugar control and overall metabolic function. Additionally, engaging in resistance training can help lower blood sugar levels both during and after exercise sessions, with these effects lasting for hours post-workout.
2. Avoid and or Limit Your Alcohol Consumption.
What does alcohol have to do with your blood sugar and A1C levels? A lot! If you have blood sugar problems, particularly if you have Insulin resistance, diabetes, or prediabetes, I recommend that you avoid alcohol consumption for several reasons:
Alcohol can significantly impact your blood sugar levels. Fruity cocktails aside, alcohol can be high in calories and sugar content. Why drink your calories? Additionally, alcohol can affect the functioning of the pancreas, reducing its efficiency in producing insulin, which is crucial for regulating blood sugar levels.
Alcoholic beverages can be high in calories and carbohydrates, which can impact blood sugar levels. Mixing alcohol with sugary mixers or consuming high-carb drinks can lead to spikes in blood sugar.
Alcohol consumption can affect liver function, impacting its ability to regulate blood sugar levels. This can be particularly concerning for individuals with diabetes, as the liver plays a critical role in maintaining blood sugar balance.
3. Monitor Carbs
Monitoring carbohydrate intake is crucial when managing elevated A1c levels because carbohydrates directly impact blood sugar levels. By tracking and controlling your carbohydrate intake, you can better manage your blood sugar levels and improve your A1c levels.
This can help in reducing the risk of complications associated with elevated A1c levels, such as diabetes-related complications.
The appropriate amount of carbohydrates varies from person to person and if you are working with a functional medicine doctor, this may be worth discussing especially if you are also trying to lose weight. It’s easy to overdo carb intake if you’re not keeping track. It can be helpful to maintain a food diary or use an app to keep track of your carb intake.
I also recommend, taking some time to look at nutrition labels. If you ever want to know how much sugar you just consumed by drinking a can of soda or juice or anything for that matter, there are a few things you need to make note of when you read your food label.
- you need to know the number of servings in whatever you are eating or drinking,
- you need to know how many grams of sugar are in a can of soda or food you are eating.
- You need to be able to do simple math- let’s look at an example.
A standard 12-ounce can of Coca-Cola contains about 39 grams of sugar. To convert this to teaspoons, you can use the conversion rate of 1 teaspoon of sugar equals approximately 4 grams.
So, to find out how many teaspoons of sugar are in a can of Coke:
39 grams / 4 grams per teaspoon = 9.75 teaspoons
Therefore, there are approximately 9.75 teaspoons of sugar in a standard 12-ounce can of Coca-Cola.
If there were two servings in that soda can, you would now need to multiply that 9.75 X 2= 19.5 tsp of sugar!!!!
With practice, this will become a quick and easy process and will help you get a sense of which foods are most carb-heavy so you can adjust accordingly.
4. Manage Stress and Support Adrenal Health:
Stress can impact blood sugar levels and contribute to elevated A1C levels through various mechanisms. Chronic stress and imbalances in adrenal gland function can impact blood sugar regulation and A1C levels. Cortisol is a hormone released by the adrenal glands in response to stress. It plays a role in regulating blood sugar levels in the body.
Cortisol can increase blood sugar levels by promoting the breakdown of glycogen (stored glucose) in the liver into glucose, which is released into the bloodstream. This process, known as gluconeogenesis, helps provide the body with a quick source of energy during stress or in a fight-or-flight response.
Additionally, cortisol can also make body cells less sensitive to insulin, the hormone responsible for lowering blood sugar levels by facilitating the uptake of glucose from the bloodstream. When the cells become less responsive to insulin, blood sugar levels go up.
Overall, cortisol has a complex relationship with blood sugar regulation and can contribute to fluctuations in blood sugar levels, and should not be overlooked if you are struggling with diabetes, insulin resistance, metabolic syndrome, PCOS or any other health challenge that blood sugar plays a role in.
When you are stressed, your body releases stress hormones like cortisol and adrenaline, which can raise blood sugar levels by triggering the liver to release glucose into the bloodstream.
This can lead to spikes in blood sugar levels, especially in individuals with diabetes or prediabetes. Chronic stress can also disrupt insulin sensitivity and impair the body’s ability to regulate blood sugar effectively, leading to poor blood sugar control over time. In addition, stress can impact behaviors that affect blood sugar levels, such as overeating unhealthy foods, skipping meals, or neglecting physical activity. Managing stress through relaxation techniques, mindfulness practices, regular exercise, adrenal support, and adequate sleep can help improve blood sugar control and reduce the risk of complications associated with elevated A1C levels. It is essential to address stress as part of a holistic approach to managing diabetes and maintaining optimal health.
Supporting adrenal health through adequate sleep, balanced nutrition, and targeted supplements can also contribute to better blood sugar control. Learn more about Adrenals and Blood sugar here
5. Choose Low Glycemic Index Foods
The glycemic index (GI) is a system that ranks foods based on how quickly they can raise blood sugar levels. Foods with a high GI are quickly digested and cause a rapid increase and spikes in blood sugar, while foods with a low GI are digested more slowly, resulting in a more gradual rise in blood sugar levels. For individuals with diabetes, understanding the GI of foods can be beneficial in managing blood sugar levels and lowering A1C levels.
By choosing foods with a lower GI, such as whole grains (if not celiac or Gluten sensitive), vegetables, legumes, and fruits, individuals can help prevent spikes in blood sugar and maintain more stable glucose levels throughout the day. This can contribute to better overall blood sugar control and aid in reducing A1C levels over time.
Incorporating more low-GI foods into the diet can also help with weight management and improve insulin sensitivity, which are important factors in diabetes management.
Consulting with a Functional Medicine Practitioner can help individuals with diabetes create a balanced meal plan that includes foods with lower GI to support their efforts in lowering A1C levels and improving overall health.
6. Increase Fiber Intake:
Fiber plays a crucial role in regulating blood sugar levels and can help lower A1C levels. Here are several ways fiber helps people who have blood sugar problems.
- Slowing Down Digestion and Absorption: Soluble fiber, found in foods like oats, legumes, and fruits, forms a gel-like substance in the digestive tract. This slows down the digestion and absorption of carbohydrates, which helps prevent sharp spikes in blood sugar after meals.
- Improving Insulin Sensitivity: Fiber consumption has been associated with increased insulin sensitivity, meaning that the body can more effectively use insulin to regulate blood sugar levels. By improving insulin sensitivity, fiber can help lower blood sugar levels over time.
- Promoting Satiety and Weight Management: Foods high in fiber tend to be more filling and can help control appetite. By promoting feelings of fullness, fiber-rich foods can assist in weight management, which is important for blood sugar control. Maintaining a healthy weight can lead to improved insulin sensitivity and lower blood sugar levels.
- Supporting Gut Health: Fiber is essential for a healthy digestive system, as it supports beneficial gut bacteria and overall gut health. A healthy gut microbiome may play a role in regulating blood sugar levels and reducing inflammation, both of which can contribute to better blood sugar control and lower A1C levels.
By incorporating fiber-rich foods into your daily meals and snacks, you can help stabilize blood sugar levels, improve insulin sensitivity, and work towards lowering your A1C over time. Remember to also maintain a well-rounded diet, engage in regular physical activity, and work with your Functional Medicine Practitioner to create a personalized plan for managing blood sugar levels and overall health.
7. Supplements and Vitamins Can Help Lower A1C
While a balanced diet and regular physical activity are key components of managing blood sugar levels and lowering hemoglobin A1C, some people may consider incorporating supplements to support their efforts. It’s important to note that supplements should not replace a healthy diet and lifestyle but can be used as complementary measures. Before adding any supplements to your routine, it’s advisable to consult with your healthcare provider to ensure safety and effectiveness, especially if you have any existing health conditions or are taking medications.
Here are some supplements that have been studied for their potential benefits in supporting blood sugar control and potentially lowering hemoglobin A1C levels:
Alpha-lipoic acid (ALA) is an antioxidant that may help improve insulin sensitivity and reduce inflammation. Some studies suggest that ALA supplementation can lead to modest reductions in A1C levels in people with diabetes.
Berberine is a compound found in several plants and has shown promising effects on blood sugar regulation. It may help lower A1C levels by improving insulin sensitivity and reducing glucose production in the liver.
Cinnamon has been studied for its potential role in lowering blood sugar levels. Some research suggests that cinnamon supplements may help reduce A1C levels, though results have been mixed.
Chromium is a mineral that plays a role in carbohydrate and lipid metabolism. Some studies suggest that chromium supplementation could improve insulin sensitivity, leading to better blood sugar control and potentially lower A1C levels.
Magnesium is essential for many bodily functions, including glucose metabolism. Some research suggests that magnesium supplementation may improve insulin sensitivity and help lower A1C levels in individuals with low magnesium levels.
Vitamin D deficiency has been linked to insulin resistance and impaired glycemic control. Supplementing with vitamin D may help improve insulin sensitivity and potentially lower A1C levels in people with diabetes.
Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties and may help improve cardiovascular health and insulin sensitivity. While more research is needed, some studies suggest that omega-3 supplementation could have beneficial effects on A1C levels.
It’s essential to approach supplements as part of a comprehensive plan that includes a healthy diet, regular exercise, proper medication management (if applicable), and close monitoring of blood sugar levels. Not all supplements may be suitable for everyone, and individual responses can vary. Working with a Functional Medicine practitioner can help you determine the most appropriate supplements for your specific needs and health goals.
8. Work With a Functional Medicine Practitioner
Working with a functional medicine practitioner can be beneficial if you have an elevated A1C (HbA1c), as this indicates poor blood sugar control over time and may require a more holistic approach to managing.
Functional medicine practitioners focus on treating the root causes of conditions rather than just managing symptoms. By taking a personalized approach, they can develop a tailored treatment plan based on your unique health history, lifestyle, and environmental factors to address underlying imbalances contributing to elevated A1C levels.
In addition, functional medicine practitioners emphasize lifestyle modifications, such as diet, physical activity, stress management, and sleep quality, which can significantly impact blood sugar levels.
Overall, working with a functional medicine practitioner can offer a more comprehensive and personalized strategy for managing elevated A1C levels and enhancing overall well-being.
Here’s what You Should Remember About Lowering You Hemoglobin A1C.
Lowering your Hemoglobin A1C levels requires a comprehensive approach involving lifestyle modifications, targeted exercises, mindful eating, Supplements, and a holistic health approach.
By understanding the role of A1C, addressing underlying conditions like prediabetes and insulin resistance, and incorporating strategies such as resistance training, functional medicine, Nutritional supplements, and stress and hormone optimization, you can take control of your blood sugar levels and improve your overall health and well-being.
Remember, it’s essential to work closely with your healthcare provider to develop a personalized plan that suits your individual needs and health goals. With consistency, dedication, and the right team approach, you can expect to lower your Hemoglobin A1C levels and optimize your diabetes management.
