How to bring down your A1C
The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months.
Depend on the level of your A1C, you needs to change the lifestyles and/or take the diabetes medications.
For change the lifestyles, you needs to eating well-balanced meals and proper portion sizes and do an aerobic exercise, such as 30 minutes a day on most days of the week.
For the diabetes medications, the medications is divided by two different forms: oral medications or insulins. Depend on your A1C, you can take just oral medications or have to use the insulin
1. What Does the A1C Test Measure?
Imagine your blood sugar as if it were sticky confetti, and your red blood cells as party balloons floating through your bloodstream. When sugar enters your bloodstream, it attaches to hemoglobin, much like confetti bumps into balloons, and some of it sticks.
Consequently, the A1C test measures the percentage of your red blood cells that have sugar-coated hemoglobin. You can envision the A1C test as counting how many balloons have confetti stuck on them. The more balloons covered in confetti, the higher your average blood sugar levels have been over the past few months.
2. Who needs an A1C test? How often should A1C be repeated?
Curious about your risk for diabetes? An A1C test can provide a straightforward blood sugar snapshot for the past three months. Consider getting tested if:
You're over 45.
You're under 45 but overweight, with other risk factors such as a family history or high blood pressure.
You've had gestational diabetes.
If your results are normal, consider retesting every three years if necessary. If prediabetes is detected, consult with your doctor and schedule regular retests. Remember, taking early action can reduce your risk of developing diabetes.
3. The Explanation of Your A1C Results
A normal A1C level is below 5.7%
a level of 5.7% to 6.4% indicates prediabetes
a level of 6.5% or more indicates diabetes.
An A1C level indicating prediabetes (usually between 5.7% and 6.4%) often necessitates lifestyle changes.
If your A1C levels exceed 6.5%, your doctor might advise lifestyle modifications along with diabetes medications (either oral or insulin), tailored to your specific circumstances.
Make it stand out
“Life is not over because you have diabetes. Make the most of what you have, be grateful.”
– Dale Evans
4. Maintain the Healthy Weight
Body mass index (BMI) measures your height compared to your weight.
a) Weight status and BMI
b) Waist Measurement
Your waist measurement isn't just about numbers; it's a helpful tool for understanding your overall health and potential risk factors related to excess belly fat.
For women, a waist circumference above 35 inches, and for men, above 40 inches, indicates a higher risk of developing certain health problems. But the good news is, it's never too late to take control! Reducing belly fat through healthy lifestyle choices, including weight management, can significantly lower your risk and boost your well-being.
Measuring your waist correctly is key:
Stand tall and relaxed.
Find your hip bones: Place your hands on your hips at the top of your bone, where your fingers naturally fall.
Position the tape measure: Wrap it around your bare middle, just above your hip bones. Don't suck in or hold your breath!
Measure snugly but comfortably. You should be able to slip a finger under the tape without it feeling loose.
Exhale gently and read the number.
Remember, BMI and waist circumference are just one piece of the health puzzle. A healthy diet, regular exercise, and overall well-being contribute to a happy and balanced you!
Great news – even small changes can unleash remarkable transformations! Shedding just 5-10% of your body weight (that's 10-20 pounds for a 200-pound person) isn't just a number; it's a powerful gateway to substantial health improvements. If you're living with diabetes, this shift often means smoother blood sugar management and the potential for reduced reliance on medications. But that's not all – expect a surge in energy levels and upgraded sleep quality, reported by many who embark on this journey.
To supercharge your progress and ensure a lasting embrace of a healthy weight, dive into the dynamic duo of Diabetes Meal Plans and Daily Physical Activities. Your motivation is the engine, and these small changes are the fuel for a healthier, happier you in the long run!
5. Diabetes Meal Planning
Imagine your ideal plate: vibrant veggies surrounding a lean protein, with just the right amount of whole grains or starchy vegetables. This isn't just a meal; it's a diabetes management masterpiece! A customized meal plan tailored to your needs is the key to keeping your blood sugar happy and your health thriving.
Fueling Your Body Right:
Veggie Superstars: Broccoli, spinach, and green beans become allies in your blood sugar battle. Load up on these non-starchy vegetables for essential vitamins and fiber.
Sugar Savvy: Swap out white bread, rice, and pasta for their whole-grain counterparts. Limit added sugars lurking in processed foods and drinks.
Whole Foods Win: Ditch the processed stuff and embrace fresh, natural ingredients. Your body will sing with the goodness of whole foods.
Understanding Carbs:
Carb Control: These macronutrients impact your blood sugar, but the speed of that impact depends on what and how you eat. Pair carbs with protein, fat, or fiber to slow down the rise.
Balanced Bites: Regular, balanced meals throughout the day help prevent blood sugar spikes and crashes. Aim for consistent carb intake at each meal for added control.
Tools for Triumph:
Counting Carbs: Keep track of your carb intake with a handy app or any app in the apple store or the android store. Or work with your doctor or registered dietitian to set daily and mealtime carb limits.
Plate Power: The plate method is a fantastic visual tool. Fill half your plate with non-starchy vegetables, a quarter with protein, and the remaining quarter with whole grains or starchy vegetables.
With a little planning and the right tools, you can transform your meals into delicious allies in your diabetes management journey. Embrace the power of personalization and conquer diabetes one bite at a time!
You can download the free “Tasty Recipes For DM People” at the bottom of this blog
6. Daily Physical Activities
Get ready to transform into a lean, mean, blood sugar-regulating machine because physical activity is about to be your ultimate ally in the fight against diabetes. It's not just about looking fantastic (though you'll totally rock that toned bod!), it's about elevating your overall well-being:
Elevate Your Mood: Let those endorphins flow, waving goodbye to sluggishness. Movement is the natural mood booster, leaving you energized and ready to conquer anything.
Sleep Like a Champion: Bid farewell to restless nights and wake up feeling rejuvenated. Physical activity exhausts you in the best way, paving the way for sweet, uninterrupted sleep.
Fuel Your Body for Greatness: Tackle that stubborn insulin! Elevate your heart rate, and suddenly, it works like a charm, optimizing your body's use of sugar for energy. This keeps your blood sugar levels balanced, potentially reducing the need for medication – talk about superhero status!
But hold on, there's more! Here's your personalized training plan to unleash your inner diabetes-fighting powerhouse:
Weekly Mission: Aim for 150 minutes of moderate activities like brisk walking or dancing (seriously, bust a move!), or opt for 75 minutes of intense workouts like jogging or biking. Mix and match to discover your perfect rhythm.
Muscle-Building Mondays (and Thursdays): Grab those weights or resistance bands and sculpt your inner strength. Dedicate two or more days a week to show love to your major muscle groups, making you leaner, meaner, and even more insulin-sensitive. Get ready to conquer diabetes with determination and a dose of sweat!
https://www.ezmedlearning.com/blog/type-2-diabetes-mellitus-symptoms-medications
7. Overview of pharmacotherapy
Living with diabetes means actively managing your blood sugar levels. However, determining the right treatment plan can be overwhelming. Here's a simplified breakdown of your options:
Type 1 Diabetes:
Insulin is essential: Think of it as the missing key to utilizing sugar for energy. You'll take two types – a long-acting one to maintain steady baseline insulin levels and a fast-acting one before meals to address spikes.
Type 2 Diabetes:
Start with lifestyle changes: Diet and exercise are powerful tools. If that's insufficient, your doctor might recommend medication.
Metformin first: This popular, affordable pill helps your body utilize sugar more effectively.
Other options: If metformin isn't enough, you have choices like GLP-1 receptor agonists (boost insulin and slow digestion), SGLT2 inhibitors (assist your kidneys in removing sugar), and others.
Insulin as backup: If other medications can't maintain your blood sugar, insulin may be necessary.
Remember:
Treatment isn't one-size-fits-all: Your doctor will consider your type of diabetes, its duration, other health conditions, and your lifestyle to find the best plan.
Goals and monitoring: Your doctor will set specific blood sugar targets and provide monitoring tips to track your progress.
Talk to your doctor: Don't hesitate to ask questions about your treatment plan and express any concerns you may have.
While managing diabetes may seem complex, understanding your options and collaborating with your doctor empowers you to take control of your health. Together, you can find the right path to a healthy and fulfilling life.
Reference
https://www.cdc.gov/diabetes/managing/managing-blood-sugar/a1c.html#:~:text=The A1C test—also known,care team manage your diabetes.
https://www.cdc.gov/diabetes/managing/healthy-weight.html
https://www.ezmedlearning.com/blog/type-2-diabetes-mellitus-symptoms-medications