Reduce hemoglobin a1c and knowing how to do it is vitally important for diabetics who show high values ​​in this blood test.

Why reduce hemoglobin a1c?

The target range of your HBA1C level (glycosylated hemoglobin level) is not chosen just because it  is. The goals advised by the ADA, AACE or physician are based on clinical research as well as other factors, such as your age, your overall health and your risk of hypoglycemia.

Decreased HBA1C has been linked to decreased diabetes-related complications. Then, for each point that lowers your HBA1C value, it will reduce the risk of the following complications:

    Eye disease by 76%

    Nerve damage by 60%

    Heart attack or stroke by 57%

    Kidney disease by 50%.

It’s important to know that your A1C levels reflect an average of your blood sugar levels. So your A1C level may be 6.7%, but it may be because you have very low blood sugar levels. For this reason, your A1C levels should be viewed together and not in isolation.

Your blood sugar readings, ups and downs, and quality of life should be considered as part of your overall diabetes control treatment.

What foods should be eaten to lower glycae haemoglobin? How reduce hemoglobin a1c?

    1 / 10 Rye bread. Bread is often a “forbidden” food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. …

    2 / 10 Sweet potato. …

    3 / 10 Apple. …

    4 / 10 Oatmeal. …

    5 / 10 Nuts. …

    6 / 10 Legumes. …

    7/10 She. …

    8 / 10 Cod.

How long does it take to reduce your hemoglobin a1c level?

Is it possible to lower A1C levels overnight? The short answer is no. Unlike your blood sugar level, which can rise or drop in minutes, your A1C value will take time to change. Remember what the haemoglobin a1 c levelmeasures:  your average blood sugar level in the last three months.

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The good news is that if your A1C hemoglobin level is at a high level, say 10% or higher will probably start to decrease within two to three months (in other words, the higher it is, the faster it will decrease). In contrast, if your A1C hemoglobin value is 7.5% it may take longer to decrease the HBA1C value.

How to reduce hemoglobin a1c

There are several ways to reduce your A1C levels. Taking medications is one way (and the reality is that many people with diabetes need to take medications), but lifestyle factors are also effective. Here are some points that can help.

Healthy eating

What and how much you eat directly influences your blood sugar control and in turn affects your A1C level. There is a lot of controversy about the best “diet” for diabetes; However, keep in mind that there is no “diet” that works for everyone. And despite popular belief, the American Diabetes Association doesn’t prescribe any kind of eating plan.

In fact, they claim that many different types of eating plans, including low-carb, vegetarian, DASH, and Mediterranean, can help.

One of the best ways to figure out what the appropriate diet is is to consult with a nutritionist, preferably a specialist for people who have diabetes. Your doctor may recommend a registered nutritionist.

In the meantime, consider the following recommendations for reducing A1C hemoglobin values:

1. Develop a plan

Having a habit of eating three meals a day and possibly some snacks is a great way to start controlling HBA1C values.

Also, trying to eat at about the same time every day will make it easier to stabilize your blood sugar levels. Try not to skip meals or delay your meals as much as possible.

2. Be selective when choosing carbohydrates

Opponents of carbohydrates proclaim that carbohydrate foods are bad and should be avoided as much as possible. But in reality, research proves otherwise.

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It’s hard for most people to eliminate carbohydrates. In addition, it’s not the most nutritionally appropriate, as carbohydrate foods can provide important nutrients you won’t get when eating only proteins and fats. However, remember to consider the types of carbohydrates you eat.

Refined carbohydrates, such as white bread (refined wheat), white rice, chips, soft drinks, biscuits and other sweets, have been stripped of their fiber and most of their vitamins and minerals; contain “empty” calories; and can cause “peaks” in your blood sugar which directly impact your glycosylated hemoglobin level.

Eating refined and processed carbohydrates has been linked to a higher hb1ac value,  and therefore an increased risk of diabetes, heart disease, inflammation and obesity.

Try to focus on un refined carbohydrates that retain your fiber, vitamins, minerals, and other health-promoting plant compounds. These carbohydrates include whole grains, whole fruits and vegetables and legumes (beans and peas).

3. Be consistent in carbohydrate consumption

In addition to eating healthy carbohydrate foods also comes the concept of carbohydrate control to control glycosylated hemoglobin levels. Eating too many carbohydrates from any food source can mean higher blood sugar levels and a higher level of glycosylated hemoglobin.  So try to eat the same amount of carbohydrates in your meals and snacks every day.

Some people count grams of carbohydrates and look for a range in their meals, for example, 30-45 grams at each meal. Doing so helps keep your blood sugar stable, whether you’re taking diabetes medications or not.

Because people need different amounts of carbohydrates, it’s best to consult with a nutritionist what their carbohydrate goals should be.

4. Attention to portions

It’s one thing to eat too many carbohydrates, but eating too much protein or fat is another. Try to keep an eye on portions of the foods you eat, especially if you’re trying to lose weight (losing weight, if necessary, can help reduce your blood sugar and A1C). Using the good food dish method or sample menus are some ways to help you work a eating plan.

5. Staying active

We are constantly bombarded by messages that motivate you to exercise or be physically active. After a while, it’s easy to disconnect them. However, if your goal is to reduce your A1C, it’s time to pay attention. Finally, it’s true that carbohydrate counting and weight loss help, but don’t forget the power of physical activity as well.

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In addition to exercise it provides numerous health benefits, including a lower risk of heart disease, promoting weight loss, having more energy and a lower risk of depression or stress. Add low blood sugar to the list.

6. Develop a plan

If  you haven’t been active for a while, you may wonder how to get started. The first step is to think about what you’d like to do. One of the best ways to get around is to start walking. All you need is a good pair of sneakers.

However, biking, swimming, using exercise videos, or even taking a Zumba class, for example, are great ways to stay active.

7. Commit to 150 minutes each week

The reality is that one of the reasons people don’t exercise is because they think they need to spend hours in the gym panting. That’s not true. The goal is to perform at least 150 minutes of physical activity each week or 30 minutes, five days a week.

We have good news foryou, you can divide those 30 minutes into 10-minute segments, three times a day. If you haven’t been exercising, start slowly and increase 5 minutes at a time. By the way, don’t forget to check with your doctor before starting any new exercise program.

8. Combine cardio and endurance

Exercises that strengthen the heart and lungs and use large muscle groups are often called aerobic or cardiovascular exercises. These include walking, swimming and biking.

This is why ideally your exercise routine should include endurance or strengthening exercises, such as the use of hand weights, resistance bands, calisthenics or weight machines. Either of these types of exercise works in different ways to promote health, but both reduce blood sugar and glycosylated hemoglobin.

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