Ways to lower down HbA1C levels
HbA1C levels measures the blood sugar changes. And, such changes directly relate to body inflammation. Inflammation is the major factor in ailments that must be avoided. These are heart problems, diabetes, dementia, and others.
HbA1c is the person’s average blood sugar levels for previous 3 months. HbA1C normal range: If a person is diabetics, his or her HbA1c level is 48 mmol/mol (6.5%) or less. And, a type 2 diabetics HbA1c level must be less than 42mmol/mol (6%). These are the normal HbA1C ranges for any person.
Ways to lower down HbA1C
1) Weight loss
One of the best things a person can do to reduce the levels of blood sugar and HbA1C, is to lose weight if a person is obese. This would enable the body cells and tissues to utilize and react to sugar more effectively.
It is advisable to engage in moderate to vigorous physical activity for a minimum of half an hour for above 3 days per week. This works great for any person, particularly diabetics. Aerobic exercise, resistance training, or both together relates to lower HBA1C levels.
3) Quit Smoking
As per studies, it is seen that smoking increases HBA1C levels. Also, smoking related to insufficient blood glucose levels in people with diabetes.
Stress has an impact on many body functions such as blood sugar and HBA1C. Studies propose that people must not neglect their emotional health and rather find healthy ways to prevent or deal stress.
5) Oral Hygiene
It is good to practice oral hygiene. Studies propose that proper and regular brushing aids in reducing the blood sugar and HBA1C levels. Also
6) Get Enough Sun
More sun exposure increases the levels of Vitamin D levels. A relationship was found between greater HBA1C levels and reduced Vitamin D in pregnant females. An improved vitamin D supplementation also recovered HBA1C as per a study.
Dietary alterations to lower down HbA1C
1) Avoid Sugary Foods and Processed Carbohydrates
It is better to avoid both of these foods. They bring about spikes in blood glucose levels. A low carb diet has been found to reduce HBA1C and BMI in a study of diabetics with poorly controlled type 2 diabetes.
2) Increase the intake of Fruits, Veggies, and Fiber
People must enhance their fiber intake. Fruits and veggies are usually rich in fiber. And, research studies indicate fruits and veggies work great to keep the blood sugar levels controlled. Great fiber sources include:
Higher fiber consumption relates with reduced HBA1C. Likewise, HBA1C levels were lower in both diabetics and non-diabetics both when they had more fiber. Enhancing the consumption of fiber might be a successful approach to improve glucose levels in type 2 diabetics.
Oats contain rich amounts of fiber. And, hence they may aid in reducing HBA1C and fasting glucose. The consumption of oats and beta-glucan are prone to reduce the levels of HBA1C. Higher intake of whole oats and oat bran associates with a reduced HBA1C, fasting glucose and fasting insulin levels.
3) Mediterranean Diet
This type of diet involves healthy ingredients like fruits, veggies, nuts, whole grains, legumes, and fish.
The vital nutrients and health-supporting properties of meals such as high fibers, high flavonoids, high magnesium, and high monounsaturated fatty acids are strong approaches to reduce swelling in the body.
4) Paleo Diet
Studies also propose that a paleo diet containing fruits, veggies, lean meat, and nuts, may aid in improving the levels of blood sugar and HBA1C.
5) Have more Water
Studies show that one cup of plain water a day associate with a reduced HbA1c level in males. Males experienced a 22% lowered HbA1c for each cup of plain water each day. No such link was seen in females though.
6) Moderate Alcohol Intake
Studies propose that moderate alcohol intake (one serving each day) might lower HbA1c in both diabetics and non-diabetics. A high alcohol intake associates with lower HbA1c in diabetics.
7) Dark Chocolate
Among type 1 diabetic people, those who had dark chocolate (around 2 grams two times per week) showed a reduced HBA1C than both people who had similar quantity of milk chocolate or neither dark nor milk chocolate.