Introduction
Your Hb1Ac level is an average of your 3-month blood sugar levels. When it starts going above 6.5% then it is considered diabetes. Diabetes is a very dangerous problem if not controlled quickly. Now it is possible to bring it down naturally with the help of new science.
The fact is, your body has the power to rebuild every cell when you make the right lifestyle changes. With dedication, discipline, and a science-backed routine, you can bring down your HbA1c below 6.5 in just 90 days naturally. Here is how?
Understand what HbA1c really means?
Before we fix it, we need to understand what it is. Hb1Ac reflects how much glucose is attached to the red blood cells. Since these cells live for about 3 months, the Hb1Ac gives a 3-month picture of the blood sugar levels.
HbA1c levels below 5.7% are normal, from 5.7%-6.4% are diabetic, and 6.5% or higher have diabetes. The goal is to bring the level below 6.5% and move out of the diabetic range, ideally closer to 5.7%- 6%.
Adopt a low glycemic diet?
Food is your strongest medicine. Eat food that doesn’t spike your blood sugar so that the body gets a chance to improve insulin sensitivity. Focus on non-starchy vegetables, such as spinach, broccoli, zucchini, and cauliflower, and healthy fats such as avocados, nuts, and olive oil. Moreover, include lean proteins such as eggs, tofu, chicken, and fish, and low GI fruits such as berries, apples, and guava.
Avoid having refined foods such as rice, white bread, sugary drinks, packaged snacks, and processed foods. These things help to stabilize glucose and promote gradual HbA1c.
Exercise: the natural blood sugar medicine
20-30 minutes of daily activity can dramatically improve insulin sensitivity. When muscles use glucose during exercise, it reduces sugar floating in the blood. Brisk walking for 30 minutes daily can help improve insulin sensitivity.
Resistance training for 3times a week or yoga and pilates improves metabolism and lowers stress. Moreover, high-intensity interval training helps in quick, effective, and proven ways to improve glucose control. Aim for 8000-10000 steps per day for best results.
Intermittent Fasting and Meal Timing
The pancreas gets tired when one eats all day long. Giving the body time to rest between meals improves insulin sensitivity. Try intermittent fasting, the 16:8 ratio, where you eat within an 8-hour window and fast for 16 hours.
Try eating between 10 am to 6 pm and fast overnight. These methods help to reduce fat and improve energy. Moreover, intermittent fasting also helps to lower HbA1c naturally.
Sleep: the hidden blood sugar spiker
Poor sleep increases cortisol, the stress hormone, which spikes blood sugar and insulin resistance. Aim for 7-8 hours of deep sleep for the whole night. Avoid the screen 1 hour before bed, keep the room cool and dark, and don’t eat any heavy meals late at night.
Manage stress mindfully
Chronic stress raises the amount of cortisol, which increases blood sugar levels. Try doing meditation and deep breathing, spend time in nature, and listen to calm music. 15-20minutes of mindfulness a day can bring down glucose level over time.
Stay hydrated and monitor regularly
Water helps flush toxins through urine and improves kidney function. Drink 2-3 litres of water daily. Adding some electrolytes to your drink, like sodium, potassium, calcium, magnesium, and bicarbonates, will be beneficial for diabetes.
Add Natural supplements
These natural aids support your journey, but consult your doctor before starting any of the supplements about allergies and reactions. The supplements include chromium, which may improve insulin, dietary fibers that slow carbohydrate absorption, protein that helps stabilize blood sugar post-meals, and magnesium, which is known for better sleep.
Realistic Expectations
Within 90 days, the red blood cells renew and give you the perfect window to transform the HbA1c. If you stay consistent with a low EGL diet, daily exercise, control your stress, and sleep for 8 hours at least, you can easily reduce HbA1c below 6.5 or even lower without medication.
Final thoughts
Lowering your HbA1c naturally is not about being on a strict diet; it is about rebuilding a healthy routine. The human body knows how to heal itself, and you just need to give it the right conditions. Start today for 90 days, and your lab report could tell a story of renewed health.
