Your HbA1c level correlates to and reflects your average blood glucose over the past 3 months. A healthy HbA1c is below 5.7% and above 5.7% indicates chronic elevated glucose and warrants a discussion with a healthcare provider.
- Longevity – People with an HbAlc between 4.5-5.7% had the lowest risk of all-cause mortality – view study
- Lower risk of cardiovascular disease – Poor blood sugar management is associated with increased risk of cardiovascular disease – view study
- Lower risk of dementia – Chronically elevated blood sugar is associated with the development of dementia – view study
There are many factors that can affect blood glucose levels, primarily diet and lifestyle, but also medical conditions and medications. It is important to be aware if your patients have certain medical conditions such as polycystic ovarian syndrome, thyroid conditions, iron deficiency, chronic liver disease, or sleep disorders as these may affect their body’s ability to metabolize glucose.
Limit intake of processed foods:
These are typically high in calories, very tasty, and subject to overconsumption. Reducing or eliminating these types of foods will remove added sugar from your diet and in turn will help your body normalize blood sugar levels.
Eat balanced meals/snacks:
Try to always include protein and healthy fats along with complex carbohydrates (which are higher in fiber) to reduce blood sugar spikes, improve satiety, and increase digestion time.
Exercise more:
Physical activity is important for overall health and is especially effective and improving the effectiveness of insulin and reducing blood sugar long-term.
Reduce stress:
Stress causes your body to release the hormone cortisol, whose main function is to increase glucose output from your liver. Over time, this can lead to elevated blood sugar.
Get enough sleep:
People who consistently get less than 7 hours are more likely to have elevated Hba1c along with people who get poor quality sleep. Aim for 7-9 hours of sleep per night.
EPISODE #14: Dr. Dariush Mozaffarian: Translating Nutrition Science into Practice
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