How To Lower Your A1C, For People Without Diabetes

A few years ago you may not have known about A1C, but now, it seems to be the buzz of every pharmaceutical commercial on your TV. The A1C test measures your average blood sugar over the past three months. The more sugar it finds, the higher your A1C score, which can be used to detect if you are prediabetic or dealing with diabetes. The great news is that there are ways to lower your A1C level even if you don’t have diabetes, because prevention is key when it comes to this chronic condition.

What the A1C test measures

Blood sugar sticks to hemoglobin, the part of the red blood cell that transports oxygen throughout your body. It tends to cling on through the entire life cycle of a red blood cell – about three months. An A1C test measures how much glucose your red blood cells are carting around, and is a helpful way of measuring whether your glucose has been elevated over a long period of time.

The Centers for Disease Control and Prevention (CDC) recommends that all adults ages 45 and up take an A1C test to check for prediabetes or diabetes, as well as anyone under 45 who has risk factors for diabetes. “If a patient develops symptoms of diabetes, like feeling tired or weak after a meal, constant thirst, blurry vision, or unexplained headaches, your doctor will likely want you to have an A1C test too,” says Ashley Brooks, M.D., a family medicine physician at UF Health Primary Care - Nocatee.

An A1C test can be conducted with a simple finger prick test, or by drawing a blood sample. Either way, your results will be calculated into a percentage.

• Less than 5.7% = normal range
• 5.7-6.4% = prediabetes
• Greater than 6.4% = diabetes

Your results are a window into your health, and something your doctor will use to help guide your treatment plan. “Lowering your A1C is possible with the right lifestyle change and, in some cases, the help of medication. We work with you to determine what the best path forward will be,” says Dr. Brooks.

Can you have a high A1C and not have diabetes?

If your first A1C result is above the normal range, it doesn’t always mean you have diabetes. “There are certain medications that can trigger a high A1C result, as can being sick or pregnant, or having another chronic health condition. That’s why it’s important to have a knowledgeable provider on your team to navigate all the facets of your health and how they interact,” says Dr. Brooks.

How to lower your A1C

If your A1C levels are a concern, there are ways to bring them down out of the diabetic or prediabetic ranges.

Manage stress: High stress has been shown to increase glucose levels in the blood, so prioritizing your mental well-being can go a long way to improving your physical health. Meditation, exercise, and spending time on beloved hobbies are all excellent ways to reduce stress, Dr. Brooks says.

Eat a balanced diet: Prioritize eating fresh fruits and vegetables, whole grains, nuts, legumes, and protein. Give more room to them on your plate than sugar or salty, fatty foods. Your doctor can also help you plan your meals to suit your body’s needs, like breaking larger meals down into smaller frequent ones.

Exercise: Movement is one of the best ways to lower your blood sugar, and it can help with stress management too. Anything from taking a walk to doing a high-intensity workout helps. “Aiming for 150 minutes of exercise throughout the week is ideal,” Dr. Brooks says.

Taking medication: Some people benefit from taking A1C-lowering medications to help their bodies bring those levels back down. There are a number of medications that can effectively lower A1C, and your doctor will go over your medical history and health needs to determine the best option for you.

A1C and heart disease

An elevated A1C level is also associated with increased risk of heart disease, whether you have diabetes or not, says Dr. Brooks. “High blood sugar can be damaging to blood vessels over time, causing them to thicken and ultimately restrict blood flow. Even in people who don’t have diabetes and aren’t prediabetic, an abnormal A1C can cue you to work on lifestyle changes to prevent heart disease or heart failure.”

A primary care physician can help monitor your health over time, and partner with you to prevent chronic illness over the years. UF Health Primary Care has locations throughout St. Johns and Palm Coast so you can find world-class comprehensive care close to you. Visit stjohns.ufhealth.org/services/primary-care/ to schedule an appointment.