The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
First things first — what's A1C? An A1C test measures your average blood glucose level over the past three months. Getting a higher-than-expected result can often come as a surprise, but it can also serve as motivation to make some lifestyle changes that will have a positive impact on your glucose health.
Lowering your A1C levels doesn’t always have to mean taking medication. It’s all about small, meaningful changes in your daily routine. There's no one-size-fits-all formula—the key is to find what works for you and keep the momentum going. Even the tiniest adjustments, if done consistently, can make a huge difference.
Here’s 10 helpful tips on how to lower your A1C levels without medication:
1. Reflect on your glucose trends
Lowering your A1C isn’t just about one number—it’s about understanding your glucose patterns over time. Using a glucose biosensor, like Stelo, enables you to take a closer look at what’s happening day by day, hour by hour. What’s causing notable fluctuations? What seems to help keep things steady? The better you understand your glucose trends, the more effectively you can take action.
2. Identify connections between your habits and glucose trends
Pay close attention to the connection between your daily habits and the impact they have on your glucose levels. Activities, food choices, sleep—they're all interconnected. Using tools like the Stelo app enables you to identify and track patterns over time. Ask yourself questions like these:
3. Find your “why” for making changes
Change is tough, but knowing why you’re doing it makes it easier. Find your motivation and lean on a support network—friends, family, or healthcare providers who understand your goals. Remember: small changes add up. If you’re struggling with changes becoming habits, reflect on why these changes are important and why your health goals matter to you.
4. Cut back on sugary drinks
Sugary drinks like soda, juice, and flavored beverages can cause rapid spikes in glucose levels without offering much nutrition. Try swapping them out for water, herbal tea, or other low-sugar options.
5. Keep moving
Incorporating more activity into your daily routine—whether it’s walking, dancing, cleaning, gardening, or any kind of movement—can make a big difference when it comes to glucose levels. Think of physical activity as a gift to your body and your future. Find what you enjoy and make it a regular part of your day.
6. Knowledge is power
Don’t be shy about asking questions and seeking knowledge. Learn as much as you can about your health from trusted sources—your healthcare provider or a certified diabetes care and education specialist (CDCES). And check out other articles throughout the Stelo Blog—there are plenty of actionable tips to help keep you empowered and motivated.
7. Set realistic expectations
Remember, glucose levels fluctuate throughout the day in response to various factors like food, drink, activity, stress, and sleep. This is totally normal. Keep your expectations realistic and celebrate your progress—every step counts.
8. Minimize high glucose periods
Try to reduce the time your glucose levels stay elevated. Experiment with the timing of activities, like going for a walk after meals, and be mindful of portion sizes. Small changes like this can have a big impact.
9. Notice your stressors
Our bodies have a natural response to stress, which can lead to glucose levels spiking. Luckily, there are a number of things you can do to help yourself de-stress. This might mean deep breathing, listening to music, practicing mindfulness, or simply taking a walk. Discover what helps you relax and make it a habit.
10. Prioritize sleep
Not getting enough sleep can throw off your glucose regulation. Aim for 7-9 hours of quality sleep each night and try to stick to a regular sleep schedule. Your body (and your glucose levels) will thank you.
Keep going
Incorporating these tips into your routine may help lower your A1C levels and improve overall health. Remember: be patient and stay consistent.
There’s no one-size-fits-all solution to optimization of glucose levels or A1C value. It’s all about exploring, learning, and finding what works best for you. In addition to using a Stelo Glucose Biosensor to track your glucose, you can also check out this six-episode, self-guided video journey designed by experts that walks you through different ways to turn personalized glucose insights into action.
Curated & reviewed by: Kristyn Milburn
MSN, NP-C, BC-ADM, CDCES
MSN, NP-C, BC-ADM, CDCES
Kristyn Milburn is a dedicated nurse practitioner and diabetes care and education specialist, holding board certification in advanced diabetes management.
