For anyone living with diabetes, the A1C test is one of the most important tests to keep track of your blood sugar levels over the past three months. If your A1C level is above 6.5, it means you have diabetes. But can 6.5 A1C be reversed? The answer is yes, it can. In this article, we will explain how it’s even possible to reverse a condition that most people think is permanent, and we’ll give you some tips on how to lower your A1C levels and reverse diabetes.
How can A1C be reversed?
To understand how A1C levels can be reversed, it’s important to understand how the metabolic process works in the body. Insulin, a hormone produced by the pancreas, regulates the amount of glucose in the blood. When we eat carbohydrates, our body breaks them down into glucose, which is then released into the bloodstream. Insulin helps move glucose from the blood into the cells where it can be used for energy.
In people with type 2 diabetes, the body becomes resistant to insulin, so glucose levels remain high in the blood. Over time, this can lead to serious health complications.
However, research has shown that strength training can help improve insulin sensitivity, which means the body is better able to use insulin to regulate blood sugar levels. This can lead to a decrease in A1C levels over time.
Strength training also helps to increase muscle mass, which plays a crucial role in glucose metabolism. Muscle cells are more insulin-sensitive than fat cells, so having more muscle mass means the body is better able to regulate blood sugar levels.
In addition to strength training, making changes to diet and lifestyle can also help lower A1C levels. Eating a balanced diet with plenty of fiber, lean protein, and healthy fats can help regulate blood sugar levels. Avoiding processed foods, sugary drinks, and refined carbohydrates is also important.
And with that, let’s get into the specific action you can take to lower your A1C levels and reverse type 2 diabetes.
Exercise Regularly
Since we’ve already established how important building strong muscle tissue is for increasing insulin sensitivity, it should come as no surprise that regular exercise is crucial in controlling blood sugar levels and improving insulin sensitivity. Focus primarily on strength training as it’s more effective than cardio, and other forms of physical activity for helping you lower your A1C levels.
Follow a Healthy Diet
A healthy diet is essential to controlling blood sugar levels. Incorporate more whole foods, like fruits, vegetables, whole grains, lean protein, and healthy fats, into your diet. Avoid processed and sugary foods, as they can cause spikes in blood sugar levels.
Monitor Carbohydrate Intake
Carbohydrates have a direct impact on blood sugar levels. Monitoring your carbohydrate intake is an effective way to lower your A1C levels. Aim for a moderate intake of carbohydrates, and choose complex carbohydrates over simple carbohydrates. Complex carbohydrates are digested slowly and do not cause spikes in blood sugar levels.
Take Medication as Prescribed
If you have been prescribed medication to manage your blood sugar levels, take it as prescribed. Skipping doses or not taking medication on time can cause fluctuations in blood sugar levels and prevent you from reaching your target A1C levels.
Manage Stress
Stress can cause fluctuations in blood sugar levels, making it difficult to manage diabetes. Elevated levels of stress over a long period of time can also lead to an increase in body fat which will damage your insulin sensitivity over time. Practice stress management techniques like deep breathing, meditation, and yoga to help you manage stress and improve blood sugar control.
If you have diabetes, lowering your A1C levels to below 6.5 is an achievable goal. By incorporating regular exercise, following a healthy diet, monitoring carbohydrate intake, taking medication as prescribed, and managing stress, you can successfully lower your A1C levels and reverse diabetes. Remember to consult with your healthcare provider before making any changes to your diabetes management plan. With the right support and lifestyle changes, you can take control of your health and live a healthier life.