Updated: Jun 21
Has your doctor told you your Hemoglobin A1C is too high?
Have you been told you are pre-diabetic or diabetic?
Have doctors tried to put you on medications to bring this number down, but it hasn't worked?
What if I told you there are natural ways you can lower your A1C and also get your blood glucose down? Here are 6 ways that you can starting lowering your A1C and improving your health.
Reduce intake of processed carbs and sugar: eating these foods on a regular basis can can increase inflammation in the body, cause blood sugar spikes, and eventually lead to insulin resistance.
Exercise regularly: find a form of exercise that you enjoy doing 3-4 times a week. Focus on strengthening and getting your heart rate up.
Supplement with the right vitamins and minerals: vitamin and mineral deficiencies can impact how your body regulates your blood sugar. Vitamins E, D, Bs and herbs like turmeric, garlic, rosemary can be supplemented or taken in through diet to help support your body.
Balance your blood sugar: listed below are a few ways you can start regulating your blood sugar levels.
Start your day with a protein and fat rich breakfast and skip the simple carbs first things in the morning. We want your blood sugar to have a good foundation starting off the day because this sets the tone for how your blood sugar reacts hours later. Meal ideas can include eggs (scrambles, oven baked egg cups, omelets, frittatas) with bacon or sausage, chia seed pudding, or protein shakes/smoothies.
Avoid drinking coffee on an empty stomach right when you wake up. Enjoy your cup of Joe with your breakfast or after it. I would also recommend skipping the sugary creamers.
Include healthy fats with each meal: getting enough omega-3 fatty acids in your diet helps to decrease inflammation and lower risk for heart attack and stroke. Great sources of health fats are red meat, wild-caught fish, grass-fed butter/ghee, avocado, eggs, olive or avocado oil, grass-fed cheese (if tolerated), nuts/seeds.
Watch your intake of starches: while it is good that you may be avoiding rice, breads, and pastas....we still need to be remembering white potatoes and even sweet potatoes. These vegetables can be the reason your blood sugar is spiking, so it's best we avoid these for awhile.
Get a good night's sleep: focus on getting 6-8 hours of sleep a night and avoid technology use before bed. Blue light from our phones can affect your circadian rhythm and decrease the amount of good sleep you get through the night. Our body does most of its healing while we sleep, so it is important we make the most of it.
Heal your gut: our gut microbiome is the foundation of health for your entire body and your blood sugar is one thing that can be impacted by an unhealthy gut. Consulting with a functional medicine doctor can help you figure out if there are any underlying issues within the gut that may be causing problems. Some examples are SIBO, low bacteria biodiversity in the gut, candida overgrowth, etc.
Making these small changes in your life not only will lower your metabolic levels, but they will help to improve your overall health. Consulting with a functional medicine practitioner can give you guidance on how to make these changes in your life.