When you live with type 2 diabetes, properly managing your A1C becomes a crucial part of life. But when you’ve already started moving more and watching what you eat and still don’t see positive results, you might be wondering what else you can do to get your A1C down.
“Data shows keeping your A1C below 7 percent significantly reduces your risk for the complications of type 2 diabetes, including changes in the eyes that can affect vision, damage to the nerves in the hands and feet, kidney damage, and heart disease,” says Gillian Mueller Goddard, MD, an endocrinologist and adjunct assistant professor of medicine at the New York University Grossman School of Medicine in New York City.
Keeping blood sugar regulated can be challenging, says Dr. Goddard. It takes time to develop healthy habits. And because diabetes is a progressive disease, what once kept your A1C in check may no longer be effective. What’s reassuring is that taking a multipronged approach, including making simple changes to your daily routine, can help you better manage your A1C over time. Consider these tweaks.
Start a Mindfulness Practice
When it comes to mindfulness, you might think of its psychological benefits. But it can also have a positive physiological impact, particularly for people with diabetes. Research suggests mindfulness practices can help people with type 2 diabetes improve glycemic control. While mindfulness isn’t a magical fix, it can be an additional — even enjoyable — part of your management plan.
Mindfulness interventions such as meditation and mindfulness-based stress reduction, a research-backed mindfulness course that builds resilience, have been shown to be effective for improving glycemic control. Additional research has found that mind-body practices such as yoga and qigong, a form of traditional Chinese medicine that combines deep breathing, gentle movement, and visualization, are associated with better glycemic control, too.
Find Your Sleep Sweet Spot
While there are no specific sleep recommendations for people living with type 2 diabetes, some research suggests there is a sweet spot for better glycemic control: more than six hours, but no more than eight.
Additionally, sleep deprivation and other sleep issues are believed to affect insulin resistance, which can have a negative impact on your A1C.
That said, everyone is different, and the amount of shut-eye that feels good to you may be too much — or not enough — for someone else. Talk to your doctor about the role of quality slumber in managing A1C and how you can optimize your sleep for better blood sugar control.
Pair Starches and Sugars With Protein and Healthy Fats
Eating carbs alone can cause blood sugar spikes, so Goddard recommends adding lean protein or healthy fats whenever you eat sugars or starches.
“When you pair carbs with a protein or healthy fat, it slows the rate at which the carb gets absorbed as sugar in the blood,” she says. “As a result, blood sugars rise and fall more gradually and never get as high as they would when you eat a carb on its own.”
Goddard recommends pairing apples with no-sugar-added peanut butter or adding chicken or fish to pasta. Another idea is eating fruit along with cottage cheese, plain yogurt, or string cheese. But really, the possibilities are endless.
Sneak in Some Steps
You may already know that regular aerobic exercise can have a positive impact on blood sugar levels. And walking is one of the easiest (and most accessible) forms of movement for many people with diabetes.
What you may not realize is just how many ways you can fit in more steps every day. The American Diabetes Association suggests walking instead of driving to local spots, or if you do drive somewhere, parking a bit farther away. You can also take the stairs instead of an elevator when possible or schedule your next meeting as a “walking meeting” instead of at your desk.
Get Support Through Family, Friends, and Peers
Peer support groups have long been understood to be a vital component of managing chronic diseases, such as diabetes, as they can help you stay focused on your treatment goals while improving your mental health. In one study, most of the participants who combined support from loved ones and through text messages with telehealth classes and personalized consultations to stay engaged with health goals managed to reduce their A1C levels.
Check in with family members or friends who are also living with type 2 diabetes (or other chronic health conditions) about their health goals, and ask what’s working well for them. You can also seek out type 2 diabetes support groups in your area or online for additional support. They may offer A1C management advice you hadn’t considered and — perhaps just as important — remind you that you aren’t walking this road alone.
The Takeaway
Managing your A1C when you have type 2 diabetes is important for reducing your risk of serious complications, such as heart disease, kidney damage, nerve damage, and vision problems.
Practicing mindfulness, getting the right amount of sleep, and finding consistent support can help you manage your A1C.
Filling your plate with proteins and healthy fats along with carbs can also help keep your A1C in check, as can fitting more steps into your daily routine.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Hamasaki H. The Effects of Mindfulness on Glycemic Control in People with Diabetes: An Overview of Systematic Reviews and Meta-Analyses. Medicines. September 6, 2023.
Sanogo F et al. Mind- and Body-Based Interventions Improve Glycemic Control in Patients With Type 2 Diabetes: A Systematic Review and Meta-Analysis. Journal of Integrative and Complementary Medicine. February 2023.
Elise M Brett, MD, is a board-certified adult endocrinologist. She received a bachelor's degree from the University of Michigan and her MD degree from the Icahn School of Medicine at Mount Sinai. She completed her residency training in internal medicine and fellowship in endocrinology and metabolism at The Mount Sinai Hospital. She has been in private practice in Manhattan since 1999.
Dr. Brett practices general endocrinology and diabetes and has additional certification in neck ultrasound and fine-needle aspiration biopsy, which she performs regularly in the office. She is voluntary faculty and associate clinical professor at the Icahn School of Medicine at Mount Sinai. She is a former member of the board of directors of the American Association of Clinical Endocrinology. She has lectured nationally and published book chapters and peer reviewed articles on various topics, including thyroid cancer, neck ultrasound, parathyroid disease, obesity, diabetes, and nutrition support.
Priscilla Blossom is an independent journalist, essayist, and writer who wears many other hats. She specializes in the intersections of health and wellness; family and relationships; travel, arts, and culture; and lifestyle and identity. Her health writing has appeared in outlets like The New York Times, Washington Post, Yahoo Life, Glamour, Parents, HealthCentral, Oprah Daily, Romper, LGBTQ Nation, and many others. She is a mental health advocate, particularly for queer and Latine folks and those living with anxiety, depression, post-traumatic stress disorder, and grief.
