Healthy Living


Protecting Gods Gifts

Type II Diabetes

Do you have Type II Diabetes?

Here are 5 Simple Ways to Lower Your A1C This Week

     The A1Cis a simple test that measures the glucose (sugar) levels in your blood.

It is a valuable indicator of how well your diabetes management plan is working. Most people with Diabetes aim to keep their AC below 7 percent. By keeping your A1C number within your target range, you can reduce the risk of diabetes complications. While it is important to develop a long-term management plan with your physician, there are several steps you can take right away to help reduce your A1C.

1.Try short sessions of high intensity exercise.

According to research presented at the American Heart Association, Type 2 diabetes patients who did 10 minutes of exercise three times a day, five days a week at 85% of their target heart rate had a twofold improvement in A1C levels. Be sure to check with your doctor before trying high intensity exercise. Wearing a heart rate monitor will help you to not over do it.

  1. Shrink your dinner plate.

Instead of a large dinner plate for your meal use a smaller salad plate. This simple swap can trick your eyes and brain into thinking you’re eating more than you really are, and you’ll feel satisfied with less food. It is especially helpful with starchy food. A one-cup of pasta doesn’t look like much on a plate, but it will fill up a small bowl.

  1. Eat Whole Foods

Choose whole foods such as fruits and vegetables, instead of juices to help keep your blood sugar from spiking. When you eat an apple or an orange, for example, you’re consuming fiber, which helps to slowdown how quickly your body absorbs the sugar. Fruit juice, on the other hand, removes all of the fiber, so the sugar goes straight to your bloodstream. Plus, the fiber in whole foods helps you feel full longer, so you tend to eat less.

  1. Get enough sleep—but not too much

A 2013 study found that short or long periods of sleep were associated with higher A1C levels regardless of physical activity, diet, obesity, or depressive symptoms. The findings suggest that people who get more or less than 6.5 to 7.4 hours of sleep per night may be at increased risk for high glucose levels.

  1. Get it in writing

Keep a journal of your home blood testing results and jot down a few notes about what you’ve eaten, the types of exercise or activities you’ve done, how you feel, and so on.

All of this information can help you and your doctor determine how your blood sugar levels are affected by your diet and lifestyle, and can be used to improve your management plan.     Vinny