Having one’s blood glucose level checked is relatively commonplace in this day and age. With a prick of the finger, a small drop of blood can reveal how much sugar is coursing through your bloodstream. This simple procedure is critical for diagnosing and managing diabetes, but results may vary, as it only shows an individual’s blood glucose level at the moment of testing. Unless the individual has fasted beforehand and accurately timed the blood glucose test, the classic finger prick test is not an accurate way to determine how one’s body processes sugar over the course of time.
However, testing one’s A1C level will provide a snapshot of the average blood glucose level over the past few months. By knowing this number, your doctor can detect and treat diabetes and prediabetes before the individual experiences any serious complications.
As recent as 2019, Diabetes was the 7th highest leading cause of death in the United States, according to the Centers for Disease Control and Prevention. While most cases of type 2 diabetes can be managed with exercise, diet and medication, uncontrolled blood glucose levels can increase one’s risk for stroke, heart disease, kidney failure, eye problems, even foot and leg amputations.
It is estimated that over 30 million Americans have developed diabetes; roughly 9% of the U.S. population. However, of those persons living with diabetes, over 7 million of them remain undiagnosed. Another 84 million American adults have prediabetes, which means they are at risk of developing diabetes without lifestyle changes and / or medical intervention. Frequent A1C testing could help doctors identify and diagnose the disease early, oftentimes while it’s still preventable. Furthermore, if an individual has already been diagnosed with diabetes, the A1C levels can help their doctor determine whether or not the current treatment plan is effective.
The A1C blood glucose test effectively measures how much glucose is contained in the hemoglobin of one’s blood, and the test results are generally reported as percentages. To diagnose diabetes with an A1C blood glucose test, most doctors will reference the following scale:
- Normal: less than 5%
- Prediabetes: between 5.7% and 6.4%
- Diabetes: 6.5% or greater
As such, it is highly recommended by many health practitioners that individuals diagnosed with diabetes strive to maintain an A1C level below 7% to prevent severe health complications. Whether you’re managing diabetes or endeavoring to avoid it, here’s 7 simple ways to lower your blood glucose level:
Frequent Exercise
Exercise and physical activity helps your body utilize insulin more efficiently, so it can better process the glucose in your blood. Frequent exercise can lower blood glucose and vastly improve one’s A1C level. It can also lower one’s risk for heart disease, stroke, and many other diseases and ailments for which diabetics are susceptible. Try to perform 30 minutes of meaningful exercise at least five days per week.
Healthy Diet
Take it easy on sweets, in particular sugary beverages, white breads, potatoes, pastas, starchy vegetables and other carbohydrate-rich foods, as they are known to increase one’s blood sugar levels. Instead, try to eat foods that are high in fiber, as well as fruits and vegetables, lean meats and poultry, and low-fat milk or cheese.
Use Medications as Prescribed
Some people can effectively manage diabetes and prediabetes with diet and exercise, while others require assistance from medication. The correct medication and dosage will vary from person-to-person, so it’s important to consult with your doctor to create an individualized treatment plan specific to your particular needs.
Learn to Manage Stress
Stress can take a terrible toll on your body, causing it to behave as if it’s under attack. To prepare for a fight-or-flight response, the body will store energy in the form of glucose and fat. Over time, this can affect an increase in your A1C level. To effectively reduce stress, make time to relax, spend time with people you love, and make an effort to do things you enjoy. Mindfulness, meditation and other relaxation techniques have also been shown to reduce stress.
Adhere to a Schedule
If you wait too long before eating, your blood glucose levels could drop far too low. You’ll also be more likely to overeat later, causing your blood sugar to spike up. Make an effort to eat three healthy, well-balanced meals and 2-3 healthy snacks each and every day.
Consume Alcohol in Moderation
Drinking alcohol can cause your blood sugar to drop, especially if you haven’t eaten or if your blood glucose levels are already low. That said, the American Diabetes Association recommends that diabetics adhere to the same alcohol consumption guidelines as everyone else; one drink per day for women and two drinks per day for men.
Monitor Your A1C Numbers
If you’ve been diagnosed with diabetes or you have experienced prediabetic symptoms, it’s important to check your blood glucose levels frequently to prevent blood sugar spikes and drops. Most doctors will also want to monitor your A1C level closely to ensure that your treatment plan is having the desired effect and keeping your diabetic condition under control. Diabetes is a serious, lifelong condition, but with some healthy lifestyle changes and the right medical professional in your corner, you can continue to live a full and happy life.