Living with diabetes can feel overwhelming, especially when trying to improve your A1C numbers. Your A1C test shows your average blood sugar levels over the past three months, and while you and your doctor may want you to lower these numbers, knowing where to start can be confusing.
There is good news? You don’t have to make huge changes all at once.
Let’s look at some simple steps that can help you control your blood sugar.
Understanding Where You Are
Before making any changes, know your current A1C number and talk with your doctor about realistic goals.
Think of improving your A1C like planning a trip – you need to know your starting point to plan your route.
Start keeping a simple log of your daily blood sugar readings. Get log here and read this article from Mount Sinai hospital about Home blood sugar testing.
This doesn’t have to be complicated; just jot down your numbers and maybe a few notes about your meals and activities.
This information can help you find patterns and track your progress, especially if you don’t have a continuous glucose meter to check your numbers.
If you have a meter, use it as your guide. Check your blood sugar after eating certain foods. Let it be your guide. Check how you feel. Do you have a headache, Is your vision blurry, and how do you feel?
Starting With Simple Food Changes
Instead of thoroughly changing your diet overnight, begin with small, manageable changes. Try swapping white bread for whole grain bread, or white rice for brown rice. Add one extra serving of vegetables to your dinner plate.
Drink more water.
These easy changes can make a big difference without making you give up your favorite foods.
If you are accustomed to skipping meals, do it. If not, don’t try it at this time.
It could throw you off track. Try to eat at roughly the same time each day. This helps your body maintain steadier blood sugar levels.
When you snack, pair carbohydrates with protein, like having an apple with a small handful of nuts. For a quick snack I choose 2-3 cups of popcorn or a handful of chicharrones (pork rinds).
In soups, I use beans instead of potatoes. I add Kale or spinach as an extra vegetable. Ask your doctor about adding a fiber product to your diet.
It could add to your fullness, help control your blood sugar and lower your bad LDL cholesterol. It really help to lower my bad cholesterol.
Mindful Eating
Try this. Before eating, take three slow breaths. Notice the colors, smells, and textures of your food. Eat slowly and without distractions like TV.
This can help you make better food choices and recognize when you’re full. (It takes about 20 minutes for your brain to signal your stomach that you are full).
If you feel like a second serving, drink a glass of water and wait 15 minutes. You may forget about that extra serving. This happens to me.
Find some good low-carb recipes that are tasty. I love Atkins
Get Moving
Exercise doesn’t mean you need to join a gym or run marathons. Start by taking a short 5-10 minute walk after meals. Or walk in place. I have a friend who lost 35 pounds by doing this while watching TV.
As this becomes easier, gradually increase your walking time. You might also try gentle stretching exercises while watching TV, or dancing to your favorite music while cooking and cleaning.
The key is finding movement you enjoy so it doesn’t feel like a chore.
Sleep and Stress: Your Hidden Helpers
Good sleep and less stress can improve your blood sugar levels, but many people don’t realize this connection.
Try going to bed and waking up at the same time each day. Before bed, take a few minutes to relax – maybe read a book or do some gentle stretching.
Building Your Support Team
You don’t have to do this alone. Share your goals with family members and friends who can encourage you. Talk openly with your healthcare team about your progress and challenges.
Consider joining a diabetes support group – hearing others’ success stories can be very motivating.
Many people also find it helpful to use a simple smartphone app to track their progress.
Remember, improving your A1C is a journey, not a race. Celebrate small victories, like taking your medications regularly or completing a week of after-dinner walks.
Don’t get discouraged if you have setbacks – they’re a normal part of making any change.
What matters most is getting back on track and continuing your efforts. Here’s to baby steps to start your journey. Start right where you are.
Welcome to all new subscribers.
Love, tolerance and peace,
Ronda and Harriette
