From the Guidelines
To naturally lower Hemoglobin A1c (HbA1c) levels, it is recommended to focus on a combination of dietary changes, regular aerobic and resistance exercise, and weight management, as these approaches have been shown to improve glycemic control and reduce HbA1c by 0.5-1.0% 1. When it comes to dietary changes, reducing the intake of refined carbohydrates and sugars while increasing fiber-rich foods like vegetables, legumes, and whole grains is beneficial.
- Aim for a balanced diet that includes foods with a low glycemic index, such as nuts, seeds, and non-starchy vegetables.
- Stay well-hydrated and manage stress through meditation or yoga.
- Ensure adequate sleep of 7-8 hours nightly. Regular exercise is also crucial, with a goal of at least 30 minutes of moderate-intensity aerobic activity per day, or 150 minutes per week, which can be achieved through activities like brisk walking, swimming, or cycling 1.
- Incorporating resistance exercises and high-intensity interval training can also be beneficial for improving insulin sensitivity and reducing HbA1c levels.
- Daily exercise, or at least not allowing more than 2 days to elapse between exercise sessions, is recommended to decrease insulin resistance, regardless of diabetes type 1. Weight management is also an essential aspect of lowering HbA1c levels, with even a 5-10% reduction in body weight resulting in significant improvements in blood sugar control if you're overweight 1.
- Consider incorporating natural supplements like cinnamon, berberine, or chromium after consulting your healthcare provider, as these may have additional benefits for glucose control. It's essential to work with healthcare providers, especially if you're taking medications, as natural methods may require adjustment of your treatment plan 1.
From the Research
Methods to Lower Hemoglobin A1c (HbA1c)
- Lifestyle modification programs have been shown to be effective in lowering HbA1c levels, as seen in studies 2, 3, 4, 5
- These programs typically include a combination of diet, exercise, and stress management, and may be led by healthcare professionals such as nurses or doctors
- A personalized multi-interventional approach, including customized nutrition, progressive fitness, and lifestyle modification, has been shown to be effective in reducing HbA1c levels, fasting blood sugar, and weight in type 2 diabetes patients 5
- Intensive lifestyle interventions, including regular physical activity and frequent contact with health professionals, have been shown to be more effective than less intensive interventions in achieving significant weight loss and improving metabolic outcomes 3, 6
Key Components of Effective Interventions
- Diet: a healthy eating pattern, with a focus on whole, unprocessed foods, and a reduced energy intake 6
- Exercise: regular physical activity, such as 150 minutes of moderate-intensity exercise per week 3
- Stress management: techniques such as counseling or mindfulness may be helpful in managing stress and improving overall health 4
- Frequent contact with health professionals: regular check-ins with healthcare providers can help individuals stay motivated and on track with their lifestyle modification program 3, 6