To live with diabetes means relying on regular blood glucose tests, multiple times per day.
This is because glucose levels can vary depending on:
- the time of day - the time you eat
- your activity levels - and even hormonal changes.
But to get an idea of overall changes in glucose levels requires a different type of test.
That's why doctors utilize the HbA1c Test in order to get a several-month overview of
your blood sugar balance.
So what sort of score should you try to achieve for this test?
And which methods can you utilize today to improve your long-term readings?
We're about to unveil 3 amazing tips for lowering your HbA1c levels!
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OK, how does this mysterious test work, exactly?
What will the results mean for you?
And how can you ensure your next HbA1c test stays in a healthy range?
Well, let's find out...
THE TOP 3 TIPS FOR REDUCING HbA1c LEVELS
So what is this test, exactly?
It looks at your blood glucose levels over a period of 3 months and measures the amount
of sugar that clings to the protein known as HEMOGLOBIN...
...which is found in red blood cells.
Typically HbA1c levels should be kept under a rating of 6 to 7%.
For diabetics, a healthy level of HbA1c will depend on an individual s treatment plan.
However If your HbA1c levels rise above 7%...
You are more at risk of experiencing diabetes complications, including developing diabetes
mellitus.
So, let's investigate 3 powerful tips for improving your next HbA1c test...
Tip Number 3.
Eat A Healthy Diet
Yeah... seems obvious, right?
But then again, it can be tricky to fully understand which specific foods to eat, and
which to avoid.
After all, what you eat can make a huge difference in how your blood glucose responds on a day-to-day
basis...
...and as a result, how your hemoglobins perform over a 3 month span.
By eating a regulated and healthy diet, you can work towards improved numbers on your
next HbA1c test.
For diabetics, and really, for everyone, a healthy diet should be comprised of a variety
of nutrients including: - mono and polyunsaturated fats
- lean proteins - complex carbohydrates
- fiber - plus a variety of vitamins...
- antioxidants... - and minerals
While staying away from saturated and trans fats... and of course simple carbohydrates,
meaning processed sugar.
Eating a balanced diet and acquiring the right combination of nutrients on a regular basis
has been proven to...
- Improve insulin sensitivity - Reduce inflammation
- Decrease blood lipids - Regulate blood glucose levels
- and improve HbA1c scores.
In fact, a recent study of type-2 diabetic participants found that consuming appropriate
amounts of fiber on a daily basis can significantly regulate HbA1c levels.
A separate study investigating the effect of fruit and vegetable intake on HbA1c scores
found that...
Eating a diet rich in fruits and vegetables may work to develop antioxidant defense, which
can reduce glycated hemoglobin.
Thus the study concluded that eating fruits and vegetables can reduce HbA1c readings in
diabetic patients.
To eat a healthy and diabetic-friendly diet, it is recommended to generously include:
- Fatty fish - Leafy greens
- Nuts and seeds - Greek yogurt
- Beans - And Berries...
...to your daily diet.
Of course you are not limited to just these foods.
As long as your plate is varied and includes foods of a wide range of healthy sources of
carbohydrates, protein, and fat...
You will provide your body with plenty of nutrients which can help regulate HbA1c levels.
Tip Number 2.
Try The Diabetes Plate Method Just like your short-term post-meal glucose
levels, maintaining healthy HbA1c levels can come down to the foods on your plate.
And that means it s not only about finding the highest quality macronutrients, you also
need to acquire the right kinds, and proper amounts of specific micronutrients.
That's where the diabetes plate method, and food pairing, comes into play.
Each ingredient you choose to include in your meal should provide a specific group of nutrients
which can work together inside your body to improve the health of a wide range of diabetes-related
functions.
But the great news is, if you simply choose nutrient-rich options of your 3 main macronutrients,
that being CARBS, PROTEINS, and FATS, you will also be supplying your body with a full
library of micronutrients.
With THE DIABETES PLATE METHOD...
...simply break down your plate into 3 sections: Half of the plate for veggies and leafy greens
A quarter of the plate for lean protein And the final quarter for whole grains and
other complex carbohydrate foods.
So, for example, you can create a filling and delicious meal with half a plate of spinach
salad with cucumbers, tomatoes, walnuts, and feta cheese.
Fill a quarter of your plate with a sautéed or baked boneless skinless chicken breast.
And then feel free to enjoy a slice of 100% whole grain bread, a small serving of cooked
quinoa, or even a modest portion of cooked chickpeas or black beans.
Separating your plate in this manner ensures that you receive the right amount of muscle-strengthening
proteins, heart-helping fats, energy-providing carbohydrates, and diabetes-fighting micronutrients
to keep blood glucose and HbA1c levels regulated... without having to measure everything you eat
by the gram.
In fact, a randomized study of 150 type 2 diabetic participants observed that those
who followed the diabetes plate method for 6 months...
...experienced an average 10% improvement in their HbA1c levels.
So, maybe THE DIABETES PLATE METHOD is right for you!
Make sure to speak with your doctor or dietician to determine the specific foods and portion
sizes which can work for your body and your lifestyle.
We've got one last tip for reducing your HbA1c levels.
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And now here comes our top tip for improved HbA1c levels...
Tip Number 1: Exercise Regularly Pairing a controlled and healthy diet with
exercise can be extremely beneficial if you re looking to better regulate your HbA1c levels.
During aerobic exercise, muscles contract.
This process forces glucose into muscle cells, where it is then burned as a source of energy.
So when you perform moderate physical activities, like jogging, cycling, or even simply walking,
your body will naturally lower your blood glucose levels.
Over time, regular physical activity can help you achieve reduced HbA1c levels as well.
You can also utilize a wide range of other fun and effective cardio exercises to aid
your glucose control, and your HbA1c levels.
Try swimming, dancing, or even yoga.
You can even count house-work, like cleaning or mowing, as forms of aerobic activity.
But whatever routine you choose, studies show that aerobic movement, in any form, can work
to lower your HbA1c readings.
In fact, a recent study revealed that type 2 diabetic participants who completed 90 minutes
of aerobic activity 3 times per week significantly improved their HbA1c levels.
Most doctors believe that diabetics should aim for about 150 minutes of aerobic exercise
per week.
So find your favorite physical activities and incorporate them into your every day lifestyle.
Not only will aerobic exercise aid your glucose control and help to increase weight loss,
these regular body movements will work to reduce your long-term blood sugar readings
as well.
Overall, regulating your HbA1c levels all comes down to your lifestyle habits.
Adjust how you eat, and how you move in between eating, to get your long-term glucose levels
within a healthy range.
And now - we want to hear from you!
What habits do you use to reduce your HbA1c levels?
Share your thoughts with our community in the comments below...
It might just help someone in need!
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