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How to Lower Your A1C: Tips, Tricks, and Strategies

May 13, 2023

It’s exhausting, constantly fighting to manage your blood sugar, isn’t it? In this post, we share the best ways you can achieve this by learning to lower your A1C.

Lower your a1c with regular exercise

One of the best ways to improve your A1C is to make changes to your lifestyle. This will help you control your blood sugar, which in turn will normalize your A1C level.

Exercising on a regular basis helps your body use glucose more efficiently. It also helps you lose weight and reduces your risk of heart disease.

Load up on fruits, vegetables, and whole grains. Eating a high-fibre diet can help you maintain a healthy weight and lower your A1C level.

Research shows that chronic stress can lead to high levels of cortisol, a hormone associated with diabetes. Learning how to manage stress in a way that works for you can lower your A1C and prevent complications of diabetes.

Continue reading to learn more about the best tips, tricks, and strategies to lower your A1C. 

Can You Lower Your A1C Levels?

Whether you recently tested your A1C levels or are preparing for your next test, you may be wondering if there is any way to lower them.

The good news is that it is possible to lower your A1C, but it takes a combination of healthy lifestyle changes and a commitment to making them permanent.

First, you should know what A1C is and why it matters to your health. It’s a blood test that measures your average blood sugar levels over a period of months, which is helpful for identifying and managing prediabetes and diabetes.

The results of your A1C are very important because they can help you avoid serious diabetes complications or get a better diagnosis if you already have type 2 diabetes.

One of the best ways to reduce your A1C is through exercise. Aerobic activities such as running, swimming, and biking have been shown to decrease A1C levels.

Aside from exercise, a balanced eating plan can help lower your A1C naturally. Eating a healthy diet that includes protein, carbohydrates, healthy fats, and fibre can help to control blood sugar levels and prevent them from rising too high.

mixture of vegetables on a chopping board can help to lower hba1c

Tips, Tricks, and Strategies to Lower Your A1C Level

Whether you have diabetes or prediabetes, your doctor may want to monitor your haemoglobin A1C levels. Also known as glycated haemoglobin, this test measures the amount of sugar attached to haemoglobin.

If you have an elevated A1C level, you can lower it by making changes to your diet and exercise routine. It will take time, but you can see results in a few months. Here are some tips and tricks to help you lower your A1C. 

Make A Food Plan

A healthy diet and exercise are essential to lowering your A1C level. You can lower your A1C level by making a plan for meals and snacks and then sticking to it.

Meal planning is an effective way to avoid calorie-dense, high-carbohydrate foods that can raise your blood sugar and A1C level. Start by preparing a basic meal plan for each week.

List the meals you want to eat and prepare them in advance. 

Choose a variety of foods from the five food groups, i.e., fruits, vegetables, protein foods, whole grains, and dairy or fortified soy products. Be sure to limit your consumption of added sugars, saturated fat, and sodium.

Measure Portion Sizes

Having a measuring device in hand is essential to making the optimum food choices and eating habits, especially for those with diabetes.

A kitchen scale can help you keep track of the servings you consume and will make sure you don’t overindulge in the wrong type of foods and drinks. For those with a penchant for carbs treats, a good rule of thumb is to stick to one serving size per meal and snack. 

Natural supplements on green leaf

Track Carbs

Carbohydrates are one of the key factors in controlling your A1C level.

They are made up of sugar molecules and come in many different forms. To track your carb intake, start a food journal and make notes of every meal you eat.

You can write in a notebook or use an app. Aim to eat about 45 to 60 grams of carbs per meal, depending on your needs and lifestyle. Doing this will help keep your blood glucose levels steady, even when you take diabetes medicine.

Plate Method

The plate method helps ensure you eat the right protein, carbs, and fat portions at each meal. It also helps you avoid overeating in between meals.

The plate method is based on a variety of national food guidelines that have been studied and reviewed by experts.

The aim is to fill half of your plate with non-starchy vegetables, one-quarter with lean protein, and the rest with starchy carbohydrates. Eating this way can help you to lower your A1C level by reducing your risk of developing diabetes and other health conditions. 

Have A Realistic Weight Loss Goal

Lowering your A1C level can be a key factor in improving your overall health, especially if you have diabetes or prediabetes.

The best way to lower your A1C levels is by losing a few pounds of weight. You should discuss your weight loss goals with your doctor.

They will help you determine the right amount of weight loss for your body type. Make sure you make a realistic weight loss goal that is achievable. 

Exercise Plan

In addition to healthy eating and medication, a regular exercise plan is key to lowering your A1C level.

A well-rounded exercise routine includes aerobic and resistance exercises that can reduce blood sugar and improve overall health.

Aerobic exercises increase your heartbeat and breathing capacity and strengthen your muscles. The best way to stick with an exercise program is to set small, realistic goals and then work toward them gradually. 

Take Medications

Medications are a big part of diabetes care; doctors can prescribe many different types.

Choosing the right medicine depends on your specific needs and goals. Usually, they take a few weeks to work, and you may need to try several before you find one that works best for you.

Make sure you take the right dosage of medication on time to lower your A1C level. 

Supplements And Vitamins

Dietary supplements can help lower your A1C level, but they’re not a substitute for a healthy diet. Instead, they’re meant to augment or meet nutrient gaps.

Berberine is one supplement that can reduce your blood sugar levels. Magnesium can also help to lower your A1C level. However, make sure you consult a doctor before taking any supplements. 

Plate method helps to lower a1c

Foods That Can Lower Your A1C

Eating healthy foods is key to lowering your A1C. Here are some of the best foods you can eat to lower your A1C. 

  • Beans And Legumes
  • Fruits And Vegetables
  • Whole Grains
  • Flax Seeds
  • Nuts


A1C, also called HbA1c, is a glycated haemoglobin test that shows your average blood glucose level over the past 2 to 3 months.

It gives you a complete picture of how well your diabetes treatment plan is working. If you want to control your diabetes, you need to lower your A1C level.

You can do so by following the tips and tricks given in this article. The best approach to lower A1C is by making diet and lifestyle changes. Moreover, eat healthy whole foods and avoid processed foods.

Apart from eating right, you also need to follow an exercise plan. 

More Reading

Editing By AskAwayHealth


All AskAwayHealth articles are written by practising  Medical Practitioners on various healthcare conditions to provide evidence-based guidance and help promote quality healthcare. The advice in our material is not meant to replace the management of your specific condition by a qualified healthcare practitioner.
To discuss your condition, please contact a health practitioner or reach us directly

Image Credits – Canva

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