How to lower glycemic hemoglobin more effectively

The glycated hemoglobin test is a way to understand whether our blood sugar is within a standard range. If the glycated hemoglobin is high, it means that the person’s probability of developing diabetes will also increase. Therefore, if we want to effectively lower glycated hemoglobin, we must pay attention to proper exercise and reduce the intake of high-calorie foods.

1. Try high-intensity exercise for a short period of time

According to research presented at the 2015 American Heart Association Scientific Sessions, people with type 2 diabetes who exercised for 10 minutes three times a day, five days a week, at a heart rate in the 85th percentile had twice as much improvement in A1C levels as those who exercised for 30 minutes a day at a heart rate in the 65th percentile. Before engaging in high-intensity exercise, check with your doctor and wear a heart monitor to avoid overexerting.

2. Reduce your bowl

Use smaller bowls instead of larger ones to eat from. This simple swap can trick your eyes and brain into thinking you're eating more than you actually are, so you'll feel satisfied with less food. This trick is especially helpful for starchy foods. There isn't much pasta in a large bowl, but in a small bowl it fills up quickly.

3. Eat more whole foods

Choose whole foods, such as fruits and vegetables, rather than juice; this will prevent your blood sugar from spiking. When you eat an apple or an orange, for example, you absorb fiber, which helps slow down the rapid absorption of sugar by your body. Juice, on the other hand, has all the fiber removed, so the sugar goes straight into your bloodstream. Plus, the fiber in whole foods helps you stay full longer, so you eat less.

4. Get enough sleep — but not too much

A 2013 study found that both longer and shorter sleep were associated with higher A1C levels, regardless of physical activity, diet, obesity, or depression. The findings showed that those who slept more than 7.4 hours or less than 6.5 hours were likely to have an increased risk of high blood sugar. (The researchers did not study the quality of sleep, however.)

5. Write it down

Keep in the habit of writing down your blood test results, as well as what you ate, what exercise or activities you did, how you felt, etc. All of this information can help you and your doctor determine how your blood sugar levels are affected by your diet and lifestyle habits and can be used to improve your management plan.