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Hi there! You must have stumbled across this post because you are a new, struggling diabetic who needs help managing your diabetic condition and adjusting to this new lifestyle. If not, you are probably a caretaker who needs to understand Diabetes management. Whatever the reason, diabetic education is essential because the condition sets the standard for everyday living if well maintained.
Look no further! My name is Maegan, and in this post, I will present several tips to maintain your A1C by keeping consistent blood sugars in range. First, let me share with you the history of my diabetic condition.
Story Time:
In 2006, I went to Las Vegas on a family road trip. On the ride to Las Vegas, I became thirstier than usual. I would ask my parents to buy me a drink at the gas station. After my thirst was quenched, nature called. My family and I would pull over three times until I was thirsty again. The nurse traveling with us suspected that I may have a diabetic condition. I kept experiencing these symptoms during my trip to Vegas, and I felt that I was getting sicker. When I returned to my hometown, my parents had me see a doctor about my condition. I was diagnosed with Type I Diabetes due to a virus that had attacked my pancreas. Unfortunate to say,
“Whatever happened in Vegas, did not stay in Vegas!”
I didn’t know much about my condition at the time. I was only six years old! My mom told me she wished she would switch medical conditions with me if she could. She could not bear to have me suffer through this condition at such a young age. I remember having to leave the first grade early to get proper treatment. Not like I did much, but my parents would always prick my fingers to test my glucose readings and use syringes to administer my dosages as prescribed by my endocrinologist. The burden didn’t hit until I assumed responsibility for managing my condition. Eventually, I noticed how it started affecting how my friends interacted with me.
The baggage I had to carry with this condition was emotional resentment during my childhood and teenage years. Although my parents helped maintain my blood sugar readings during the first few years, I was alone for the remaining years. I wanted nothing to do with this condition anymore and I hoped and prayed that there was a cure for Type I Diabetes. I remember wanting to end my life so I did not need to manage my diabetic condition anymore!
It wasn’t until recently that I started gaining the side effects of uncontrolled blood sugar levels. I was itching everywhere and I had painful sensations at random times of the day. It was a shame I couldn’t sustain this mentality anymore until now. It goes to show it is the mindset that plays a big role in forming good habits. I’d like to share some habits I have taken to get my A1C readings back to normal.
Lowering your A1C (glycated hemoglobin) to a normal level typically involves making lifestyle changes and, in some cases, taking medication as prescribed by your healthcare provider. I know many Diabetics like myself are not fond of maintaining our glucose levels. In a separate post, I will provide advice and tips to change your mindset in maintaining a healthier lifestyle.
A1C measures your average blood sugar levels over the past 2-3 months and is an essential indicator of your overall blood glucose control. Here are some steps to help you lower your A1C to a normal range:
11 Steps towards A1C Management
1. Consult Your Healthcare Provider on A1C Management
2. Monitor Blood Sugar Levels to set your A1C
3. Maintain a Healthy Diet
Balanced Eating: Focus on a balanced diet that includes a variety of foods such as vegetables, lean proteins, whole grains, and healthy fats. My plate portion is usually 1/2 vegetables, 1/4 whole carbs, and 1/4 lean protein. I will share example portions and food combinations in a future post.
Carbohydrate Management: Monitor your carbohydrate intake and spread it evenly throughout the day. Avoid or limit high-sugar and processed foods. Sugary drinks are also a danger zone when it comes to immediate glucose rise. An app I recommend is Nutritionix Track. You can input any food or meal you are eating, and the app will generate an overall nutrition label for you! Isn’t that cool?
Portion Control: Pay attention to portion sizes to avoid overeating. It is also recommended to practice mindful eating so your brain can get used to feeling “not hungry” instead of feeling full. This experience was thanks to a detox program I attended in 2022. If you would like some psychological effects of portion control, try eating with blue plates!
4. Regular Physical Activity
Engage in regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as your healthcare provider recommends. Exercise helps your body use insulin more efficiently and can lower blood sugar levels. A workout routine I found to be effective for weight loss was the 12-3-30 routine on the treadmill. That is 12% incline, 3 miles per hour at 30 minutes on the treadmill. Remember to put on your favorite show before starting this exercise!
5. Medication Management
If your healthcare provider prescribes medication to manage your blood sugar levels, take it as directed. Some people with diabetes may need insulin or other medications to achieve target A1C levels. Remember to leave your insulin in a cool environment for your dosage to work effectively as prescribed!
6. Stress Management
Chronic stress can affect blood sugar levels. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or hobbies that relax you. I will admit that I can be stubborn when it comes to dealing with stress due to stressful work deadlines. However, it is important to take efficient breaks so that your body and mind can reset before returning to demanding tasks. Don’t work through any of your breaks!
7. Adequate Sleep
Ensure you get enough quality sleep as sleep deprivation can affect insulin sensitivity and blood sugar control. I am guilty of being a night owl, however, I make it up during the weekdays by trying habits such as effective exercise and less screen time. Usually, a non-caffeinated green tea does the job for me!
8. Regular Medical Check-Ups (The A1C review)
Schedule regular check-ups with your healthcare provider to monitor your A1C and overall health. Adjust your treatment plan as needed if any change of dosage does not benefit you in the long run. An example is that my doctor increased my long-term effect insulin. I woke up in shock because my glucose levels decreased to low. I reverted to my old dosage so I could avoid that risk (My lowest blood sugar ever recorded was 14 mg/dL. Nothing to brag about but I was pretty proud of myself for staying alive).
9. Limit Alcohol and Tobacco
Limit or avoid alcohol consumption and quit smoking, as these can negatively impact blood sugar control. These are the overall health red flags as they can spike glucose levels. In addition, you would be eyeballing correction units!
10. Support and Education on A1C:
Join a diabetes support group or work with a certified diabetes educator to gain knowledge and receive support from others who understand the challenges of managing diabetes. I remember feeling so alone in high school that I had to see a counselor. I believed that having Diabetes was what made me feel alone. My counselor asked if I wanted to join a support group. I was interested, however, there was not enough attendance to create a support group. I still wish I could experience a support group today. What does help is hearing about other people’s diabetic journeys through my friends and family. I learned a lot from hearing how they would manage their blood sugars. Fun fact, in my hometown, encountering someone with diabetes is less than a 1% chance. I should be proud to be a unicorn and find other unicorns!
11. Stay Informed on Maintaining your A1C
Keep up-to-date with the latest information and research related to diabetes management. Remember that individual responses to these strategies can vary, and it may take time to see improvements in your A1C levels. Always consult with your healthcare provider before making significant changes to your diabetes management plan, including adjustments to medication dosages or exercise routines. They can provide guidance tailored to your specific needs and monitor your progress effectively.
I hope this post has helped and inspired you in A1C management! Stay tuned for future posts related to diabetes lifestyle.
Before you go, I’d like to share my personal excel spreadsheet I use for insulin dosages based on my doctor’s prescription. Feel free to download it and customize to your needs!
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