These changes can make a big difference.
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| | | Lifestyle tips for managing A1C levels | | If you only take one thing away from this email, let it be that high A1C levels are manageable. Today, we're going to talk about the major role diet and exercise can play in your management plan. | | Maintain a healthy weight for you | | Losing weight is linked to better A1C management for those living with diabetes. Eating nutritious foods, staying active, and getting enough sleep are some of the most important things you can do to manage your weight. Potential benefits include: | - lower blood sugar levels
- improvements in overall energy level, mood, and mobility
- lower cholesterol and triglycerides
- lower chance of developing complications, like kidney or heart disease
| | Create a diabetes-friendly eating plan | | Diet is an essential aspect of managing high A1C levels and diabetes. Here are some core dietary recommendations: | - Make sure most of your carbs are complex: Opt for minimally processed and high fiber options, such as non-starchy vegetables, legumes, and fruit. (Eating the occasional simple carb probably will not cause harm. But try pairing it with a protein or complex carb to help slow down digestion.)
- Portion your meals with the diabetes plate method:
- 1/2 of the plate: non-starchy vegetables
- 1/4 of the plate: grains, starchy vegetables, or beans and lentils
- 1/4 of the plate: protein
- Load up on nutrient-dense foods: Examples include lean animal protein sources like poultry, fish, and low fat dairy, healthy fats like olive oil, whole fruits and vegetables, and whole grains. Limit consumption of red meat, sugar-sweetened beverages, sweets, refined grains, and processed and ultra-processed foods.
| | There are many delicious recipes and meal plans designed specifically for lowering A1C levels. The low carb section of Healthline's Recipe Hub may be helpful for finding diabetes-friendly meals. | | Add exercise into your weekly routine | | Regular exercise makes your body more sensitive to insulin, which can burn off extra glucose and lower A1C. | | Aim for at least 150 minutes of moderate to vigorous intensity activity spread over at least 3 days/week, with no more than 2 consecutive days without activity. | | | | If that sounds difficult to achieve, remember that any amount of movement can make a difference. Take the stairs, dance to music, or stretch during TV breaks. The key is consistency. Start small and build up. If you haven't been active in a while, check with your doctor first. | | Set yourself up for better sleep | | Many people with diabetes experience sleep problems due to symptoms like frequent urination, high or low blood sugar, or related conditions such as sleep apnea. Low quality sleep can make it harder to manage blood sugar, creating a cycle that affects both rest and A1C levels. Learn more about the link between sleep and diabetes and how to improve your sleep quality. | | Up next: Learn how medication can work into your treatment plan | | If lifestyle changes alone don't allow you to meet your blood sugar and A1C goals, your doctor may prescribe medication, which we'll discuss more in depth in tomorrow's email. See you then! | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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