One of the best things you can do to decrease your blood glucose and HbA1c it to lose weight if you are overweight [ 1 , 2 ]. This will enable your cells and tissues to use and respond to glucose more efficiently [ 3 , 4 ]! There are a plethora of studies showing exercise helps lower HbA1c in both healthy people and those who have diabetes.
Studies, in general, suggest that engaging in moderate to vigorous exercise for at least 30 minutes on more than 3 days per week is most beneficial [ 5 , 6 , 7 ]. Aerobic exercise, resistance training, and both combined were each associated with declines in HbA1c levels in several studies with type 2 diabetics [ 8 , 9 , 10 ].
One study of 2. A systematic review of 47 trials with over 8. Studies show that smoking increases HbA1c levels [ 12 , 13 ]. In a meta-analysis of over 35 men and women without diabetes, HbA1c was 0. Smoking is also associated with unsatisfactory blood sugar levels in diabetics. Both type 1 and type 2 diabetes patients who smoked had higher HbA1c values than non-smokers [ 14 ].
Among 2. Sleep duration and the number of sleep segments are associated with HbA1c in type 2 diabetes patients. A one-hour longer sleep duration was associated with a 0. Moreover, those who napped had lower HbA1c [ 15 ]. In type 2 diabetics, later bedtime on weekends was significantly associated with poorer glycemic control [ 16 ].
In another study, in 2. Similarly, those reporting good sleep quality had lower HbA1c than those with poor sleep quality [ 18 ]. So was poor sleep quality [ 19 ]. In 80 people with type 1 diabetes, social jetlag, a small but recurrent circadian misalignment between biological and social time, was associated with higher HbA1c [ 20 ]. Stress impacts many aspects of your body, including your blood sugar and HbA1c. Mood difficulties are common among patients with diabetes and have been linked to poor blood glucose control and increased diabetes complications [ 25 , 26 ].
In one study of diabetics, lower HbA1c levels were significantly associated with less affect intensity and with higher emotional intelligence [ 24 ]. Studies indicate there is an association between behavior problems internalizing, externalizing and HbA1c levels in youth with type 1 diabetes.
Increased problematic behaviors in youth with type 1 diabetes have been associated with elevated HbA1c and mediated by low self-confidence and diabetes mismanagement [ 27 ]. A study of type 2 diabetics has shown that lower life satisfaction was associated with higher HbA1c [ 23 ]. In a study of non-diabetic people, weight discrimination has been associated with higher HbA1c in obese people, in addition to the effects of obesity on HbA1c itself.
The study suggests that psychological and social factors can increase vulnerability to diabetes in nondiabetic obese people [ 22 ]. Higher socioeconomic status or high levels of parental education were found to be associated with lower HbA1c in children and adolescents with type 1 diabetes [ 28 ]. Caucasian, higher socioeconomic status, two-parent household, more frequent self-monitoring of blood glucose and low insulin requirements were associated with lower HbA1c concentration one year after the onset of type 1 diabetes in children [ 29 ].
These factors probably translate into HbA1c levels through increased diet quality, less stress , and more exercise. Evidence is in favor of mind-body wellness techniques for emotional regulation and mindfulness-based cognitive therapy. Mindful self-compassion training significantly reduced depression , diabetes distress, and HbA1c in a randomized controlled trial [ 25 ]. Whole fruits, vegetables, and dairy products all contain far higher levels of vital nutrients than most processed foods and less sugar.
All whole fruits and vegetables contain natural sugars, but they also tend to be rich in other nutrients, including fiber. People with diabetes do not need to avoid fruits, but they should account for the carbohydrates and sugars they contain.
They should also eat fruits in moderation. Lactose is the sugar that occurs in dairy products. One cup of 1-percent fortified milk contains Low-sugar, dairy-free options include unflavored, fortified soy, rice, almond, flax, and coconut milk or products.
Lactose levels are similar in full-fat, reduced-fat, and non-fat milk, but people with type 2 diabetes often need to take care of their weight. For this reason, a low-fat version may be a better option. For most grains and starches, half a cup contains one 15 gram serving of carbohydrates.
Starches are better carbohydrate choices than simple sugars, but the body can absorb highly processed starches rapidly, leading to increases in blood sugar levels. Whole-grain breads, cereals, pastas, and rices contain B and E vitamins , minerals, essential fatty acids, and fiber. Bleached or processed grains and cereals generally contain fewer nutrients and higher levels of sugar than whole-grain products.
Some products that claim to contain whole wheat still have high levels of refined grains, and they may contain added sugar. Plenty of starchy vegetables and legumes also contain high levels of nutrients and fiber in their skins or pods.
Some vegetables have higher concentrations of starch than others. These include root vegetables like potatoes. People should monitor their consumption of these vegetables more closely than others. A1C test results appear as a percentage. A higher A1C level means a greater risk of diabetes and its complications. Physicians may also refer to average glucose, or eAG, when they talk about A1C levels.
A person with prediabetes has a good chance of reversing their high blood sugar levels and preventing diabetes from developing. Get some tips and strategies for managing prediabetes here. A1C level recommendations vary between individuals.
People with more advanced diabetes will have higher A1C targets than healthy adults without diabetes. Factors like life expectancy, treatment response, and medical history also have an impact. A1C levels are a measure of blood glucose over 2—3 months. A person whose A1C level is 6. Click here to find out more about healthy blood glucose levels. But the day-to-day fluctuations can lower your quality of life and increase your risk of complications, he cautions. Diabetes can be a tough condition to manage, Dodell says.
He tells his patients to view diabetes management like a job. It takes work, but the time and effort you put into it can result in good control and an improved quality of life. Making these healthy changes can help you improve your day-to-day blood sugar management and lower your A1C:.
Find something you enjoy doing that gets your body moving — take your dog for a walk, play a sport with a friend, or ride a stationary bike indoors or a regular bike outdoors. A good goal is to get minutes of moderate exercise per week, recommends Jordana Turkel , a registered dietitian and certified diabetes educator at Park Avenue Endocrinology and Nutrition in New York City.
This is also what the ADA recommends. Different types of exercise both strength training or resistance training and aerobic exercise can lower your A1C by making the body more sensitive to insulin, Turkel says.
She encourages her patients not to go more than two days in a row without exercising, and to aim for two days of strength training. Be sure to check with your healthcare provider before embarking on an exercise plan , though. He or she can come up with an individualized plan for you. And if you monitor your blood sugar daily, check it before and after exercise.
As the Joslin Diabetes Center at Harvard Medical School explains, exercise can cause your blood sugar to rise, as more is released from the liver, and blood sugar to fall, due to increase insulin sensitivity.
This is particularly important if you are on insulin or another diabetes medication that causes insulin secretion, such as include sulfonylureas, such as Amaryl glimepiride , and glinides, such as Prandin repaglinide and Starlix nateglinide. But a great rule of thumb is to visualize your plate for every meal and aim to fill one-half of it with veggies , one-quarter with protein, and one-quarter with whole grains, says Turkel.
If you like fruit , limit your portions to a small cup, eaten with a little protein or lean fat to help you digest the fruit carbohydrates in a manner that is less likely to spike your blood sugar level.
Also, avoid processed foods as much as possible, and say no to sugary sodas and fruit juice, which are high in carbs and calories, and thus can lead to spikes in blood sugar and contribute to weight gain, according to the ADA. Skipping meals , letting too much time pass between meals, or eating too much or too often can cause your blood sugar levels to fall and rise too much, the ADA points out.
This is especially true if you are taking insulin or certain diabetes drugs.
0コメント