By - Dr. Mukesh Gupta, Dip. in Diabetology
22 Nov 2023
Haemoglobin A1c or HbA1c in short, is a form of haemoglobin that is linked to glucose (sugar) chemically. By measuring its level, the average blood sugar levels over a period of three months can be known. It is an important indicator used to assess how well your body is managing blood sugar. Higher HbA1c levels are associated with an increased risk of developing diabetes-related complications. Therefore, it is crucial to maintain HbA1c levels within a healthy range.
You have greater control over managing your HbA1c level than you realise. By implementing straightforward, yet impactful, lifestyle and dietary modifications, you can alter this level substantially. This will not only help in improving your overall health, but also enhance your ability to effectively manage conditions such as diabetes. In this easy-to-understand guide, we will explore how lifestyle and dietary modifications can make a positive difference to your HbA1c level.
The power of lifestyle modifications:
1. Regular exercise: Strive to engage in moderate-intensity aerobic activities like brisk walking, swimming or cycling for a minimum of 150 minutes every week. Additionally, incorporating strength-training exercises into your routine can aid in building muscle mass and improving your body cells’ response to the hormone insulin that has a major role to play in blood sugar control.
2. Sleep routine: Sleeping well and adequately is essential for maintaining the hormonal balance of your body and overall well-being. Insufficient sleep can disrupt insulin production and utilisation, leading to elevated blood sugar levels. To stay healthy, try to sleep restfully for about 7 to 9 hours every night.
3. Stress management: Chronic stress can contribute to higher blood sugar levels. Find healthy coping mechanisms like practising mindfulness, doing deep breathing exercises and yoga, or engaging in hobbies to help reduce stress.
The impact of dietary modifications:
1. Balanced carbohydrate Intake: Opt for complex carbohydrates such as whole grains, legumes, and vegetables, which are rich in fibre and release sugar more slowly into the bloodstream. Avoid or limit refined sugars, sugary beverages, and processed foods, as they can cause rapid spikes in blood sugar levels.
2.Controlling your portions: This is important to avoid overeating. Be mindful of the sizes of your portions, and consider using smaller plates and bowls to assist in managing your portions. Another helpful strategy is to consume smaller, frequent meals throughout the day, as this can contribute to stable blood sugar levels.
3. Choose healthy fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. These fats help to improve the activity of insulin in your body and promote heart health.
4. Hydration: Drink adequate amounts of water daily to support overall health and maintain proper hydration. Avoid sugary drinks and opt for water, herbal tea or infused water without added sugars.
By making these lifestyle and dietary modifications, you can take charge of your health and positively influence your HbA1c level. Remember, consistency and small changes over time can lead to significant improvements. Consult your doctor or a registered dietitian to get a personalised plan devised, which suits your needs. Together, we can achieve better HbA1c levels and enjoy a healthier and more vibrant life!
27 Jul 2024
27 Jul 2024
27 Jul 2024
27 Jul 2024
26 Jul 2024