Woman's World

High A1C but Not Overweight? Doctors Share What Can Help

Cailey Griffin — Fri, 28 Aug 2026 01:00:49 +0000

After a routine blood workup at your doctor’s office revealed a high A1C or prediabetes, you may have felt confused and not quite sure where to start. You’ve heard that weight loss can help, but what if your BMI is normal or you simply don’t want to prioritize weight loss at the moment? Are there other things you can do? Is weight really driving a high A1C, and if not, can you lower your A1C without losing weight? We asked doctors for the answers to all of these questions, including what you need to know about lowering your A1C without weight loss and the simple lifestyle tweaks that can help get you there.

What is A1C?

You’ve probably seen A1C pop up in your health portal, but what exactly is it measuring and how does the result differ from checking your blood sugar at home? “A1C is a blood test that gives healthcare providers and patients a picture of a person’s average blood glucose, or blood sugar, levels over the past three months,” explains Alisa Schiffman, DO, MBA, senior medical director for Abbott’s North America diabetes care business. “While a fingerstick glucose reading tells you what’s happening at a specific moment in time, A1C helps us understand the bigger picture and identify longer-term trends.”

Dr. Schiffman and Cory Rice, DO, Chief Clinical Advisor at Biote, both say that A1C results fall into three categories:

Normal: Below 5.7 percent
Prediabetes: Between 5.7 and 6.4 percent
Diabetes: 6.5 percent or higher

Anna Cabeca, DO, FACOG, triple-board certified ob-gyn, regenerative and integrative medicine physician, says insulin resistance can play a major role in a high A1C. “When your cells stop listening to insulin, glucose stays in your bloodstream longer instead of getting into your cells where it belongs,” Dr. Cabeca explains. “Your liver then converts that extra glucose into fat. It’s not a simple calories-in-calories-out story; it’s about how your body is processing and storing energy.”

Dr. Rice says other factors that can raise A1C include:

Dietary habits
Poor sleep
Stress of illness
Genetics
Physical inactivity

Can you have a high A1C without being overweight?

If you found your high A1C to be a surprise, one source of your confusion may have been that you aren’t overweight, so why wouldn’t your A1C be normal? Dr. Rice explains that while being overweight can certainly raise A1C risk, it doesn’t account for the whole picture.

“One of the biggest misconceptions is that only people who are considered overweight develop prediabetes or have elevated A1C levels,” adds Dr. Schiffman. “The truth is that factors such as family history, ethnicity, age and body composition can affect glucose metabolism, regardless of what the scale says. Someone can appear healthy on the outside and still have elevated glucose levels that deserve attention.”

How to lower A1C without losing weight

Just as you can have a high A1C without being overweight, our experts say you can also lower your A1C without having to lose weight. Dr. Cabeca shared her top four tips to help lower your A1C that don’t revolve around having to move the number on the scale.

Get walking: Dr. Cabeca recommends making time for a 30-minute low-intensity walk five to six days a week. “Walking lowers cortisol, which is huge for insulin sensitivity,” she explains. “Plus, movement helps your muscles pull glucose directly out of your bloodstream without needing insulin to do the job.”

Try strength training: Aim for strength training with weights, resistance bands or exercises that use your own body weight two to three times a week for 20 to 30 minutes, recommends Dr. Cabeca. “When you build muscle, those cells pull glucose out of your blood even when you’re at rest,” explains Dr. Cabeca. “More muscle means better insulin sensitivity and lower A1C.”

Manage your stress and prioritize sleep: A daily 10-minute deep breathing ritual and seven to nine hours of consistent sleep can be a good place to start to help manage cortisol and stress hormones, says Dr. Cabeca. “When you sleep well and manage stress, cortisol drops, and your body can finally heal its relationship with insulin,” Dr. Cabeca adds.

Intermittent fasting: Dr. Cabeca suggests giving a 13-hour intermittent fasting window a try. She says this might look like stopping eating after dinner around 7 pm and not eating again with breakfast until 8 am the next morning. “You’re not restricting calories; you’re creating space between meals,” adds Dr. Cabeca.

The bottom line on A1C and weight

If a recent doctor’s visit revealed a high A1C, talk to your doctor about what factors may be contributing aside from weight and try one of our expert-approved lifestyle changes to not only support a healthy A1C but your overall health.

“Weight is not the villain here, and it’s not the only measure of health,” says Dr. Cabeca. “Two people at the same weight can have completely different A1C numbers, different inflammation markers [and] different energy levels. I care about your numbers, your symptoms, how you feel and whether your body is working efficiently, not what you weigh. Focus on the habits, trust the process and let the body do what it’s designed to do.”

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Lower Your Blood Sugar After Eating: 5 Tricks That Start Working in Minutes

Cailey Griffin — Wed, 19 Aug 2026 13:00:23 +0000

It’s normal for blood glucose levels to rise gradually after eating, but a large, sharp or prolonged spike can be a sign of insulin resistance. Over time, elevated blood sugar levels can increase the odds of developing prediabetes or type 2 diabetes. If you wear a continuous glucose monitor (CGM) and spot a spike, or notice symptoms like fatigue, brain fog, dry mouth or a headache after a meal, there are easy ways to bring it back down. A handful of small habits—many of which take just minutes—can bring your blood sugar after eating back into balance fast.

What’s a normal blood sugar level after eating?

For most healthy adults, fasting blood sugar sits between 70 and 100 mg/dL, according to Rozalina Grubina McCoy, MD, endocrinologist at University of Maryland Medical Center. After a meal, a healthy adult’s glucose naturally rises to about 120 to 140 mg/dL—but it should return to that fasting range within about four hours after eating, she adds.

For people with diabetes, an acceptable target range for blood sugar should be below 180 mg/dL one to two hours after a meal. The ultimate goal is to keep those post-meal spikes as gentle as possible—and that’s where these simple strategies come in.

How to lower your blood sugar after eating

To blunt those spikes and bring your numbers back into a health range, give these expert-backed strategies a try:

Take a 10-minute walk

Movement is one of the fastest ways to lower your glucose levels after eating. “Physical activity helps your muscles use blood sugar for energy, which brings levels down,” Vanita Rahman, MD, clinic director at the Barnard Medical Center.

A study in Scientific Reports found that a 10-minute walk right after a meal lowered high blood sugar more effectively than walking at other times of day, dietitian Erin Palinski-Wade, RD, CDCES, confirms. Even a short loop around the block—or two to five minutes of light movement—can start to make a difference within the hour.

Eat veggies and protein before carbs

The order you eat matters more than you’d think. Research shows that starting your meal with vegetables and protein—then finishing with carbs—can reduce post-meal blood sugar spikes by as much as 40 percent within the first hour, Dr. Rahman says.

The reason: Fiber and protein slow digestion, which blunts the rush of glucose from carbs. So before you reach for the bread basket, dig into your salad or a serving of beans, tofu, chicken or fish first.

Slow down and chew longer

Here’s permission to linger at the table. In a small Dutch study, people who chewed their food 53 percent slower and kept food in their mouths nearly twice as long as their tablemates released stronger, steadier insulin responses—without higher blood sugar spikes after eating, the research showed.

A few easy ways to pace yourself:

Put your fork down between bites
Sip water throughout the meal
Take a breath before your first bite
Turn off the TV and put your phone away

Cut back on fat

The foods you eat play a role in how high your blood sugar spikes after eating—and trimming fat can shift your numbers within hours. “Fat interferes with insulin,” Dr. Rahman explains. “That’s why cutting out oils, fried foods, animal fats—and even limiting high-fat plant foods—can begin to lower blood sugar soon after you eat.”

Research shows low-fat meals produce noticeably lower glucose responses within 30 to 60 minutes compared with high-fat meals. On the flip side, even a single day of high-fat eating can impair insulin sensitivity by 28 percent within hours.

Eat dinner earlier—and sip water

When you eat is nearly as important as what you eat. In a Nutrients study, adults who ate dinner at 6 p.m. showed better overnight and next-day blood sugar patterns than those who ate at 9 p.m., Jennifer Scherer, RDN, a medical exercise specialist, points out.

“Our bodies tend to process food more efficiently earlier in the day, and as the evening goes on, insulin sensitivity, digestion and metabolic efficiency naturally decline,” she says. Aim for dinner between 5 and 7 p.m., ideally finishing about three hours before bed. And keep your water bottle close—staying hydrated helps with portion control and glucose balance, Palinski-Wade adds.

The bottom line on lowering blood sugar after eating

Small changes—a short walk, a slower pace, veggies first—can begin to lower blood sugar after eating within hours. Stick with them, and you may notice steadier energy, better sleep and improved health long-term. Your body will thank you.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

The Surprising Link Between Blood Sugar and Dental Health You Should Know

Cailey Griffin — Mon, 17 Aug 2026 18:00:05 +0000

If you’ve been putting off that dental appointment, here’s some motivation to pick up the phone today. Taking care of your mouth may do more than protect your smile—it could actually help lower high blood sugar levels and improve your overall health in ways you’d never expect. New research is shining a light on the powerful connection between blood sugar and dental health, and the findings just might change how you think about your next cleaning.

What the research shows about blood sugar and dental health

In a two-year study published in the Journal of Translational Medicine, researchers tracked blood work in people who had a tooth infection, comparing their numbers before and after treatment. The results were eye-opening. Participants showed lower cholesterol within just six months of resolving the infection. And after two years, their blood glucose levels dropped too.

Scientists explain that oral infections can contribute to inflammation throughout the entire body. That inflammation may disrupt your metabolism, making it harder for your body to regulate blood sugar the way it should. Treating the infection helps calm that inflammation and allows your levels to come back into balance.

Why your dental health affects your whole body

It’s easy to think of your teeth and gums as separate from the rest of your health, but they’re deeply connected. Your mouth is home to billions of bacteria, and when an infection takes hold—whether it’s gum disease, an abscess or a lingering cavity—those bacteria and the inflammation they cause don’t always stay put. They travel through your bloodstream, affecting organs and systems far from your jawline, increasing the risk of health problems.

For those of us managing blood sugar concerns, this connection matters more than ever. Elevated blood sugar can make you more prone to gum infections in the first place. And those bacterial infections, in turn, can push blood sugar even higher. It’s a frustrating cycle, but one you can break.

The sneaky cause of higher blood sugar levels

Many of us watching our blood sugar (especially people with diabetes or insulin resistance) focus on the usual suspects—diet, exercise, stress and sleep. Those all matter tremendously. But an untreated dental issue can be a hidden culprit that keeps numbers stubbornly high, no matter how carefully you eat or how often you walk.

If your blood sugar hasn’t budged despite your best efforts, it’s worth asking your dentist whether an infection could be at play. Bleeding gums, persistent bad breath, tooth sensitivity or a nagging toothache are all potential signs of an oral infection or periodontal disease worth checking out sooner rather than later. Talk to your doctor and your dentist together—they can help you connect the dots.

The bottom line on blood sugar and dental health

Getting your blood sugar under control can create a ripple effect. You may notice steadier energy throughout the day, fewer afternoon crashes and clearer thinking. Better blood sugar also supports heart health, helps protect your vision and can even improve how well you sleep.

Over time, keeping your levels balanced reduces your risk of serious complications and helps you feel more like yourself again. That’s a lot of good news from one small change in your routine.

Consider this your friendly nudge: Schedule that dental appointment you’ve been avoiding. Addressing an infection now could be one of the simplest, most surprising steps you take toward better blood sugar—and better health overall.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Lower Your Blood Sugar Levels Fast: 14 Tips That Start Working Within Hours

Cailey Griffin — Sat, 15 Aug 2026 01:00:58 +0000

Ever felt shaky, foggy or wiped out about an hour after eating? Your blood sugar may be the reason—and the good news is you have more control than you think. Here’s how to get blood sugar levels down quickly, plus what’s driving those troublesome spikes in the first place.

What causes high blood sugar levels?

Your blood sugar naturally rises and falls all day long, but sharp or lingering spikes often point to something called insulin resistance.

“The underlying mechanism of prediabetes is insulin resistance,” explains Jody-Ann McLean, MBBCh, BSc, a registered medical doctor with expertise in metabolic and women’s hormonal health. “Insulin is the hormone that helps your body’s cells to take up glucose from the bloodstream to be used as energy. When your cells stop responding as well to insulin, this is called insulin resistance.”

The usual culprits? Refined carbs, sugary drinks, oversized meals eaten late at night, poor sleep, chronic stress and even dehydration can all send glucose climbing.

Why high blood sugar matters

Left unchecked, elevated blood sugar can raise your A1C (a measure of your average blood glucose levels over about three months), plus pave the way to prediabetes, type 2 diabetes, heart disease, nerve damage and kidney trouble. A study in Diabetes, Obesity and Metabolism even suggests that bigger after-meal blood sugar spikes may raise the risk of developing Alzheimer’s disease.

“These post-meal spikes may be more harmful to brain health than fasting blood sugar or insulin levels,” says dietitian Erin Palinski-Wade, RD, CDCES, CPT. Watch for warning signs like fatigue, extra thirst, frequent bathroom trips and brain fog.

One important note: If your blood glucose stays above 240 mg/dL and you notice symptoms like fruity-smelling breath, nausea or confusion, get medical help right away. That can signal diabetic ketoacidosis, which is a true emergency. Checking your blood sugar regularly can help you stay on top of your health long-term.

Foods and drinks that lower blood sugar fast

No single bite will get your blood sugar levels down in seconds, but these smart choices work quickly when you make them consistently.

Leafy greens and non-starchy veggies. “If you start your meal with salad or leafy greens, that will slow down the absorption of carbohydrates you eat later,” says Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine.
Legumes and whole grains. Beans, lentils, oats and farro are packed with fiber and protein, which slow digestion and steady your numbers, making it easier to manage high blood sugar over time.
Potatoes—really. Baked or boiled without added fat, they’re surprisingly supportive of balanced blood sugar.
Water. Drinking water instead of sugary drinks helps flush excess sugar through urine within one to two hours, according to Trista Best, RD, at Balance One Supplements.
Black or green tea. “Black tea contains thearubigins, compounds that may help improve insulin sensitivity and reduce post-meal blood sugar spikes,” says Michelle Routhenstein, RD, CDCES. “Studies show a reduction within one to two hours post-meal.”

Supplements that help lower blood sugar

Always check with your doctor before taking supplements, especially if you take insulin or metformin to manage your blood sugar. Experts point to these well-researched options:

Berberine helps the body use insulin better while reducing sugar made by the liver. Typical dose: 500 mg two to three times daily with meals.
Alpha-lipoic acid (ALA) may improve insulin sensitivity and ease nerve pain. Typical dose: 300 to 600 mg once or twice daily.
Cinnamon extract may slow digestion and blunt spikes. Typical dose: 500 to 1,000 mg Ceylon cinnamon daily.
Magnesium supports insulin signaling. Typical dose: 200 to 400 mg per day. You can take it on its own or in a broader glucose-supporting supplement such as Dr. Stephanie’s 24-Hour Blood Sugar Daily Support.
Chromium picolinate may support insulin function. Typical dose: 200 to 1,000 mcg daily.

Lifestyle tweaks that lower blood sugar

Foods, drinks and supplements aren’t the only ways to get your blood sugar levels down and ward off future health problems. These simple lifestyle changes can make a big difference.

Walk after meals. A 10-minute stroll right after eating lowers post-meal blood sugar more than walking at other times. “Our muscles are the largest consumers of blood sugar in our body,” says Kardie Tobb, DO, FACC, medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic. “This is the closest thing to a magic pill we have.”
Aim for gentle weight loss. Dropping just five to seven percent of your body weight can meaningfully improve insulin resistance—that’s about 10 to 14 pounds if you weigh 200.
Prioritize sleep. Seven to nine hours is the sweet spot. Even a few restless nights can raise fasting blood sugar. Not sure if you’re getting enough quality shut-eye? Consider a wearable tracker like the RingConn Gen 3, a smart ring that can help you track how much deep sleep you’re actually getting and even help detect signs of sleep apnea.
Manage stress. Try deep breathing (in for four, hold for four, out for six), a short walk outside in nature or 10 minutes of stretching. Chronic stress raises cortisol, which tells your liver to release extra sugar and makes diabetes management that much harder.

The encouraging bottom line

Small, steady choices—a walk after dinner, a bigger salad at lunch, staying hydrated with a full glass of water with your meal—add up faster than you’d expect. And while nothing will lower high blood sugar instantly, these tiny tweaks to your daily routine can support healthier readings fast.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

What Is a Dangerous Level of A1C? Doctors Reveal When To Start Worrying

Cailey Griffin — Tue, 11 Aug 2026 01:30:58 +0000

If your doctor has ever mentioned your A1C number, you already sense it matters more than some typical lab results. This one test paints a big-picture view of your average blood sugar levels over the past few months and can flag trouble long before diabetes complications set in. So what is a dangerous level of A1C, and when should you actually worry? Here’s what top doctors want you to understand.

What is A1C?

An A1C test measures your average blood glucose over the past three months. Also called hemoglobin A1C or HbA1c, it calculates the percentage of hemoglobin, a protein in your red blood cells, that has become coated with sugar, Neha Lalani, MD, explains. Because red blood cells live for about three months, your A1C reveals glucose trends over time instead of just one snapshot.

That makes it a key tool for spotting prediabetes, diabetes management and catching problems early. Dr. Lalani says an A1C blood test should be part of every adult’s annual physical, since early-stage diabetes often shows no symptoms at all.

What is a dangerous level of A1C?

A1C test results are given as percentages. Here’s how doctors interpret them:

Normal: below 5.7 percent
Prediabetes: 5.7 to 6.4 percent
Diabetes: 6.5 percent or higher

For women already managing diabetes, a level up to 6.5 percent generally means things are well-controlled, according to María Del Mar Felix Morales, MD, an endocrinologist at Aeroflow Diabetes. But A1C numbers can climb into a genuinely dangerous range.

“If a patient has an A1C level greater than 9 to 10 percent, it means that their blood glucose levels are more than 212 mg/dL [over time],” Dr. Felix says. The higher your number climbs, the greater your risk for serious complications, including nerve damage, kidney disease and heart problems. Yoon Kook Kim, MD, an endocrinologist at University of Maryland St. Joseph Medical Center, adds that unchecked high A1C can also contribute to chronic kidney disease, stroke and eye disease.

Good to know: A1C tends to rise slightly with age—about 0.1 percent per decade, even in people without diabetes, notes Cory Rice, DO, chief clinical advisor at Biote.

When high blood sugar is a medical emergency

A high A1C level in and of itself isn’t typically an urgent medical emergency. While you can’t feel your A1C shift over time, you can feel a sudden, dangerous swing in blood sugar. Symptoms of very high blood sugar (acute hyperglycemia)—severe fatigue, dizziness or shortness of breath—warrant an urgent call to your doctor. On the flipside, dangerously low blood sugar (hypoglycemia) also needs immediate treatment, says Erich S. Huang, MD, PhD. He advises watching for shakiness, palpitations, anxiety, sweating and hunger.

What causes high A1C levels?

The usual suspects are familiar: excess body weight, a diet heavy in added sugars or refined carbs, too little exercise, poor sleep, chronic stress, a family history of diabetes and certain medications like steroids, according to Kardie Tobb, DO. Postmenopausal women also tend to see higher A1C readings than premenopausal women because falling estrogen levels can worsen insulin resistance, Dr. Rice adds.

There are sneakier culprits too. Anemia can falsely elevate A1C, Dr. Tobb explains, because red blood cells that live longer than usual accumulate more sugar. A vitamin B12 or folate deficiency does the same by producing abnormally large red blood cells that circulate longer, giving glucose more time to attach. Recent blood loss—from a heavy period, surgery or a transfusion—can skew your A1C test results as well. If your number seems higher than it should be, ask your healthcare team about these possibilities.

Simple ways to lower your A1C

The good news? Small, consistent lifestyle changes can help bring your readings back down in a healthy A1C target range. Here’s what to try:

Be mindful of carbs. Choose complex carbs like brown rice, oats and sweet potatoes over refined ones, and pair them with protein or fiber, Dr. Felix suggests.
Move daily. Dr. Kim recommends 30 minutes of brisk walking a day, especially after your largest meal.
Hydrate with water. Skip sugary drinks—Dr. Kim notes each ounce can contain up to a sugar cube’s worth of sugar.
Try a continuous glucose monitor (CGM). Seeing real-time responses to meals helps you adjust, and Dr. Felix says this alone can lower A1C by one percent.
Prioritize sleep. Poor sleep negatively impacts glucose regulation, Dr. Lalani says. Struggling to catch enough Zzzs? Consider a natural sleep supplement such as First Day Women’s Nighttime Reset Magnesium Gummies to help you relax and doze off.

The bottom line on dangerous levels of A1C

Because A1C reflects three months of glucose, don’t expect overnight results—but steady habits often show up on your very next test. If your number is climbing toward a dangerous level, talk to your doctor about a treatment plan that fits your age, hormones and overall health. Catching a rising A1C reading early is the best way to protect your heart, kidneys and long-term wellbeing.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

How Can I Lower My A1C? Doctors Share 5 Daily Habits That Work Fast

Allison Nemetz — Thu, 06 Aug 2026 14:30:10 +0000

If your last blood test came back with an A1C number that’s creeping up, you’re probably wondering what you should do next. Nearly half of American adults are flirting with or already have type 2 diabetes—which means a lot of us are asking the same question: How can I lower my A1C, and how fast can I really see a difference? The good news is that doctors and dietitians say meaningful improvement in your blood sugar levels is possible in just a few months, often without medication.

What’s a normal A1C level?

Think of A1C as a report card for your blood sugar, not a snapshot. “The A1C test (also known as hemoglobin A1C or HbA1C) is a blood test that estimates your average blood glucose levels over the past three months,” explains Neha Lalani, MD, CEO of Bluebonnet Diabetes & Endocrinology. It works by measuring the percentage of hemoglobin in your red blood cells that has sugar attached to it, she explains.

Because red blood cells live for about three months, the test shows a bigger picture than a single fasting glucose reading ever could. Here’s how the target A1C numbers break down:

Below 5.7 percent: normal
5.7 to 6.4 percent: prediabetes
6.5 percent or higher: diabetes

A1C also tends to rise about 0.1 percent per decade as we age, even in people without diabetes, according to Cory Rice, DO, chief clinical advisor at Biote. Postmenopausal women in particular tend to see higher readings, thanks to the drop in estrogen that affects insulin sensitivity.

How can I lower my A1C? 5 changes that work

Research is encouraging: In one 12-week study of 590 people published in the Journal of Diabetes, participants lowered their A1C by an average of 0.5 to 2.5 percent through diet, education and regular physical activity alone. Those who started with the highest numbers saw the biggest drops. Here’s where to focus to reach your A1C goals and improve your overall health in the process.

Rethink your plate, not your carbs

You don’t need to banish bread forever. Ali McGowan, MS, RD, LDN, a Rhode Island-based registered dietitian, recommends the Diabetes Plate Method: Fill half your plate with non-starchy vegetables, a quarter with lean protein and a quarter with high-fiber carbs. “It helps keep blood sugar steady without tracking every bite,” she says.

Add the foods that lower A1C fastest

Some grocery-store staples pack a real punch when it comes to blood sugar control. Beans, chickpeas and lentils have been shown in a landmark JAMA trial to lower A1C more than a whole-wheat-heavy diet. Strawberries improved A1C, insulin resistance and inflammation in one University of Nevada study when adults with prediabetes ate about 2.5 cups a day for 12 weeks.

And psyllium fiber may be the single most powerful food-based fix: 10 grams a day reduced A1C by an average of 0.75 percent in as little as three months, according to a 2024 BMC Endocrine Disorders analysis. “Its soluble fiber forms a gel in your digestive system that slows sugar absorption,” says Toni Isabella, RN, BSN, CDCES, who manages the MOLLY Diabetes Center at Hackensack University Medical Center. She adds that diet is your most powerful tool for lowering A1C.

Walk right after meals

You don’t need a gym membership to move the needle when it comes to bringing down your average blood sugar levels. “One simple daily tip is to take a 15 to 20 minute walk as soon as you’re done with a meal,” says Simran Malhotra, MD, a lifestyle medicine physician. A review in Sports Medicine confirms that a post-meal stroll helps blunt the blood sugar spike—but walking before a meal doesn’t have the same effect.

Not feeling especially motivated to stroll? Choose a podcast you love and only listen to it while walking. Tip: Pop in a pair of wireless earbuds like the Skullcandy Push 720 Open, which allow you to listen to whatever you have cued up while still taking in the ambient sounds around you (like a car horn honking) so you stay safe on your stroll.

Pick up some weights

Strength training two to three times a week lowered A1C by about 0.4 percent more than not lifting, according to a review in BMJ Open Diabetes Research & Care. Resistance work helps your muscles pull glucose out of your bloodstream more efficiently, Dr. Malhotra says.

Protect your sleep

Skimping on rest really does sabotage blood sugar in the long term. “Chronic sleep deprivation and poor sleep quality can have a major impact on our blood sugar and increase risk of insulin resistance and diabetes over time,” Dr. Malhotra says. Aim for a consistent bedtime, screen-free wind-downs and a cool, dark bedroom.

How quickly can you lower your A1C?

Because A1C reflects two to three months of blood sugar, you won’t see changes overnight. But experts agree that steady daily habits can show up on your very next test, sometimes by as much as 2.5 percent. “Consistent lifestyle changes, even small ones, can have a meaningful impact on your A1C and overall metabolic health,” Dr. Lalani says.

If lifestyle tweaks aren’t enough, medications like metformin can lower A1C by an average of 0.5 to 1.25 percent, so talk with your doctor about the right combination for you. Either way, the number on that next lab slip really can move—and faster than you think.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

How Do You Know if You Have Diabetes? 11 Surprising Symptoms

Cailey Griffin — Wed, 05 Aug 2026 16:00:52 +0000

If you’ve been feeling more tired than usual, running to the bathroom at all hours or noticing that small cuts seem to take forever to heal, you could be dealing with early signs of diabetes and not even realize it. Nearly half of all adults in the United States have either prediabetes or diabetes, according to the CDC. And of the 40 million Americans living with the condition, 8.7 million don’t even know they have it, the American Diabetes Association reports. So how do you know if you have diabetes? Here’s what doctors want every woman to understand.

What diabetes actually is

Diabetes is a condition where your body either doesn’t make enough insulin or can’t use it effectively, causing sugar to build up in your bloodstream instead of fueling your cells. Type 1 and type 2 diabetes are more common. Type 1 is an autoimmune condition that usually strikes young and requires lifelong insulin. The most common form, type 2, is largely driven by insulin resistance and affects roughly 15 percent of adults—and nearly 30 percent of people over 65.

There’s also prediabetes, which currently affects 97.6 million American adults. Think of it as a warning bell before things progress.

“Blood sugar affects nearly every system in the body. Highs and lows can leave you tired, irritable, foggy, even depressed,” says endocrinologist Hayley Miller, MD, medical director of Nurx Weight Management. “Long-term, high blood sugars can damage the eyes, kidneys and nerves.” She adds that diabetes tends to be especially hard on women’s heart health.

How do you know if you have diabetes? 11 sneaky symptoms

The classic symptoms of high blood sugar include increased thirst, frequent urination, unexplained fatigue, blurred vision, headaches and unintentional weight loss. But in the early stages, the signs can be surprisingly subtle—especially for women.

Sanjay Dixit, MD, medical director of cardiometabolic endocrine and wellness clinical solutions at Quest Diagnostics, says common symptoms of type 2 diabetes include:

Excessive thirst
Excessive urination
Unintentional weight loss
Blurred vision

“But these symptoms are usually associated with undiagnosed, severe type 2 diabetes,” Dr. Dixit explains. Sneakier symptoms of diabetes women should pay attention to include:

Frequent UTIs. High blood sugar levels create conditions where bacteria flourish, and diabetes can weaken your immune system response.
Recurring yeast infections
Worsening menopause symptoms. Hot flashes, fatigue and sleep issues can be intensified by elevated glucose.
Tingling in fingers or toes. This can signal early nerve damage, called diabetic neuropathy.
Slow-healing cuts. About 25 percent of people with diabetes experience slower wound healing.
Darkened, velvety patches on the back of the neck or in skin folds—a condition called acanthosis nigricans—often signal insulin resistance, says dermatologist Viktoryia Kazlouskaya, MD.
Stubborn skin infections

One risk factor worth noting: A history of gestational diabetes can raise your risk of developing type 2 diabetes by seven to 10-fold.

How diabetes is diagnosed

The only way to know for sure is a simple blood test at your doctor’s office to check your blood glucose levels. Dr. Dixit recommends asking about three key screenings:

Fasting blood glucose test: A reading below 100 mg/dL is normal. Between 100 and 125 mg/dL signals prediabetes, while above 126 mg/dL suggests diabetes.
A1C test: This measures your average blood sugar over three months. Below 5.7 percent is normal, 5.7 to 6.4 is prediabetes and 6.5 or higher points to diabetes.
Glucose tolerance test: Measures how your body handles sugar over a few hours.

“Regular screenings help catch type 2 diabetes early, which is when treatment is most effective,” Dr. Dixit says. Certain symptoms need urgent attention, though. Family medicine physician Brynna Connor, MD, warns that in people with type 1 diabetes, high blood sugar can escalate into diabetic ketoacidosis—a life-threatening emergency. Red flags for this health problem include nausea, vomiting, abdominal pain, labored breathing, fruity-smelling breath, rapid heartbeat and confusion. If you spot these, call 911.

How to manage diabetes

The good news? Type 2 diabetes and prediabetes are often manageable—and sometimes reversible—with lifestyle tweaks. “Early lifestyle changes, like increasing physical activity, improving nutrition and managing stress, can dramatically reduce the risk of [prediabetes] progressing to type 2 diabetes,” says Soma Mandal, MD, a board-certified internist and women’s health specialist.

Beyond the basics—follow a balanced diet, get regular physical activity and lose weight, if needed—there are a few surprising tricks worth trying:

Sip chia water. Stirring 1 tablespoon of chia seeds into 2 cups of water and letting it gel for 10 minutes creates a fiber-rich drink that helps blunt blood sugar spikes.
Snack on peanuts. A handful before a carb-heavy meal can improve your insulin response by up to 55 percent.
Laugh often. Research in Diabetes Care found that hearty laughter suppressed post-meal blood sugar surges by 48 percent.

The bottom line on how to know if you have diabetes

Knowing the early signs and symptoms of diabetes is crucial. “When our blood sugar is within a normal range, we not only feel better, but we also significantly reduce our risk of health complications,” Dr. Miller says. If any of these signs sound familiar, don’t wait—schedule a checkup and give yourself the gift of knowing.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

15 Ways To Lower Blood Sugar Levels Fast—Some Start Working Within Hours

Cailey Griffin — Thu, 30 Jul 2026 16:00:45 +0000

If you’ve been feeling unusually tired, foggy or thirsty lately, your blood sugar levels may be to blame. And in midlife, when hormonal shifts and a slower metabolism can make glucose harder to manage, paying attention to those numbers matters more than ever. Luckily, small, science-backed changes can start shifting things in the right direction in as little as a few hours.

Here’s what doctors and dietitians want you to know about supporting healthy blood glucose levels, plus the foods, drinks, supplements and lifestyle habits that actually work.

The importance of checking your blood sugar

Blood sugar is your body’s main source of energy, and it naturally rises after meals or during stress. But when it stays high for too long, the effects add up. “Over time, high blood sugar can damage blood vessels and nerves,” says Vanita Rahman, MD, clinic director at the Barnard Medical Center. “That’s what increases the risk of developing complications like vision changes, nerve damage, kidney problems, heart disease and even stroke.”

A fasting glucose reading below 100 mg/dL is generally considered healthy for most adults. Elevated readings run 101 to 125 mg/dL, and high readings start at 126 mg/dL, Dr. Rahman explains. Not sure where you stand? Ask your doctor for a fasting blood sugar test or A1C test, which measures your average glucose levels over two to three months.

And if you have prediabetes, are at risk of developing type 2 diabetes or simply want to keep a closer eye on what affects your blood sugar levels, consider wearing a continuous glucose monitor (CGM). The small device can help you pinpoint which foods and drinks spike your blood sugar so you know what to scale back on.

Foods and drinks that lower your blood sugar levels

While there’s no snack or beverage that can immediately reduce your blood sugar, there are certain foods and a few drinks can help over time:

Water: “Drinking enough water is an effective preventive measure, as dehydration can raise blood sugar levels by concentrating glucose in the blood,” says Michelle Routhenstein, RD, CDCES. Plain water can help bring balance within one to two hours. To stay hydrated on the go, fill a reusable water bottle like the leakproof BruMate Resa Flip, before leaving the house.
Leafy greens: Think spinach, arugula and kale—and even non-starchy veggies like peppers and broccoli. “If you start your meal with salad or leafy greens, that will slow down the absorption of carbohydrates you eat later,” says Hana Kahleova, MD, PhD, MBA, director of clinical research at the Physicians Committee for Responsible Medicine.
Green tea: Antioxidants like EGCG may improve insulin sensitivity when sipped consistently.
Whole and ancient grains: Brown rice, whole wheat bread, millet, buckwheat and farro are lower glycemic picks that help steady your glucose. “They’re excellent for blood sugar control,” says Dr. Kahleova.
Cinnamon tea: Best enjoyed within 30 to 60 minutes after a carb-rich meal, this spiced sip helps bring your glucose levels down.
Black tea: Compounds called thearubigins may reduce post-meal spikes within one to two hours, making it a smart alternative to sugary drinks.

Supplements that lower your blood sugar levels

Supplements aren’t a substitute for a healthy diet, but they can certainly complement one. Gail Clifford, MD, medical consultant at ARRC LED, shares her top picks for blood-sugar support:

Berberine: 500 mg two to three times daily with meals. It improves the body’s use of insulin and reduces glucose production in the liver.
Alpha-lipoic acid (ALA): 300 to 600 mg once or twice daily. This supplement reduces blood sugar levels and may even help ease diabetic nerve pain.
Cinnamon extract: 500 to 1,000 mg daily of a water-based cinnamon extract. Our experts recommend Ceylon cinnamon to help improve insulin sensitivity.
Magnesium: 200 to 400 mg per day. Magnesium glycinate or citrate is often easier on the stomach.
Chromium: 200 to 1,000 micrograms daily to support insulin function.

Always check with your healthcare provider before starting a new supplement, especially if you take insulin or metformin.

Lifestyle habits that lower your blood sugar levels

Aside from eating a balanced diet and considering glucose-lowering supplements, there are several simple tweaks to your daily routine that can help bring your blood sugar down.

Swap the order you eat. When you sit down to a meal, save the carbs for last. Research shows that eating vegetables and protein before carbohydrates can reduce post-meal blood sugar spikes by as much as 40 percent within the first hour. Fiber and protein slow digestion and blunt the glucose surge.
Cut back on fat. “Fat interferes with insulin,” Dr. Rahman says. “That’s why cutting out oils, fried foods, animal fats—and even limiting high-fat plant foods—can begin to lower blood sugar soon after you eat.” Low-fat meals produce significantly lower glucose responses within 30 to 60 minutes compared with high-fat ones.
Eat mindfully. Turning off distractions and stopping when you feel satisfied helps prevent overeating. In one study, people who practiced mindful eating for three months significantly reduced their blood sugar.
Walk after eating. “Regular physical activity helps your muscles use blood sugar for energy, which brings levels down,” says Dr. Rahman. Even two to five minutes of light walking within 30 minutes of a meal can meaningfully reduce spikes. Pair regular cardio with strength training to further boost the benefits.
Choose a smart bedtime snack. Blood sugar naturally rises between 3 and 8 a.m., says Brynna Connor, MD. A balanced snack one to two hours before bed can help stabilize overnight numbers. Her top picks include plain Greek yogurt with berries, a small handful of tree nuts, hard-boiled eggs with sliced veggies or whole grain crackers with nut butter.

When to call a doctor

If your blood sugar stays above 240 mg/dL and you have extreme thirst, nausea, fruity-smelling breath or confusion, seek medical attention right away.

3 Sneaky Causes of High A1C That Can Drive Your Blood Sugar Readings Up

Cailey Griffin — Tue, 28 Jul 2026 21:30:30 +0000

If recent bloodwork results revealed high A1C levels, you may feel worried about your health—and confused. After all, your fasting blood sugar has been normal, you’ve been prioritizing whole foods, getting regular movement and monitoring your weight, but your A1C isn’t reflective of all the work you’ve been putting in. If this sounds familiar, there could be a sneaky reason your A1C is high. We spoke with two experts to find out why your fasting blood sugar levels could be normal even while your hemoglobin A1c reading is elevated, the surprising causes you may not have considered and what you can do to help reach your A1C targets.

What is A1C?

While fasting blood sugar and HbA1c (a.k.a A1C) tests both measure blood sugar, they provide different information about your body’s glucose levels.

“Fasting blood sugar is a snapshot measurement of the glucose in your blood at a single point in time, typically taken after not eating for at least eight hours,” explains Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic. “A1C, on the other hand, reflects an average over the past two to three months. It is entirely possible to have a normal fasting blood sugar but a high A1C if your blood sugar spikes significantly at other times, such as after meals, and then returns to normal by the time you are tested in a fasted state.”

Both Dr. Tobb and Cory Rice, DO, chief clinical advisor at Biote, explain that A1C test results generally fall into one of the following categories:

Normal: Below 5.7 percent
Prediabetes: 5.7 to 6.4 percent
Diabetes 6.5 percent or higher

“For people already living with diabetes, many organizations recommend aiming for an A1C goal below seven percent, though your provider may set a different target depending on your age, overall health and other individual factors,” adds Dr. Rice.

3 sneaky causes of high A1C

Dr. Tobb says excess body weight, a diet rich in added sugars or refined carbs, lack of exercise, poor sleep habits, a family history of diabetes, stress and medications such as steroids can all lead to a higher A1C readings. Most of these risk factors are ones you’ve probably heard your doctor talk about before. But what about the sneaky causes that could be driving up your A1C, especially if none of these common risk factors apply to you? Here are three that may surprise you:

Anemia

Anemia is a medical condition where the body lacks enough healthy red blood cells to carry oxygen throughout the body, explains Dr. Rice. Iron-deficiency anemia is one of the most common types, he adds.

“Anemia can falsely raise A1C because the test relies on the normal lifespan of red blood cells, which is typically around three months,” says Dr. Tobb. “When red blood cells live longer than usual, such as in iron deficiency anemia, they have more time to accumulate sugar, which can make the A1C look higher than your true average blood sugar.”

What to do: Dr. Tobb recommends eating more iron-rich foods to help raise your iron levels naturally, such as beans, lean red meat and leafy greens, paired with a vitamin C-rich option like bell peppers or citrus fruit to help your body absorb iron. “That said, anemia should always be properly diagnosed and treated with your doctor, since the underlying cause matters and self-treating without knowing why you are anemic can delay finding the real problem,” she continues.

Vitamin B12 or folate deficiency

Our bodies need vitamin B12 and folate to make healthy red blood cells, and abnormally low levels can cause a form of anemia where the red blood cells become too large and do not function normally, explains Dr. Rice. “Just like iron-deficiency anemia, this can cause red blood cells to live longer than usual, and the longer they are circulating, the more time glucose has to latch onto them,” he adds. “This can make an A1C look higher than it really is.”

What to do: Try adding more vitamin B12-rich foods—such as dairy, eggs and fortified cereals—to your diet for a natural boost, recommends Dr. Tobb.

“If you’re vegetarian, vegan or take a medication like metformin which is known to lower B12 over time, don’t wait for symptoms to show up,” adds Dr. Rice. “Ask your provider for a quick blood test.”

Recent blood loss

Whether you receive a blood transfusion, lose blood due to a heavy menstrual cycle or have a gastrointestinal issue that causes blood loss, these can change the number of red blood cells in your body and temporarily skew your HbA1c test results, explains Dr. Tobb.

What to do: Make sure to tell your doctor about any significant blood loss, blood transfusions or recent surgeries before having your A1C evaluated. That way, your doctor can interpret your results with the right context or recommend repeating the test at a more reliable time if needed.

When to talk to your doctor about high A1C levels

If you didn’t already talk further with your doctor about your prediabetes diagnosis and you’re wondering if you should bring it up again, Dr. Tobb shares several factors that may make it worth having another conversation. She says these include a personal or family history of kidney disease or blood disorders, symptoms of anemia such as fatigue, pale skin, shortness of breath or dizziness, a recent surgery, significant blood loss, a blood transfusion or pregnancy.

The bottom line on high A1C

When it comes to our health, things are rarely black and white, including our blood work. So if you recently had your A1C tested and received a high result without any of the common symptoms or risk factors, it may be worth talking with your doctor about what could be driving it. Getting to the root cause can help you take the right next steps to support your long-term health and heart.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Could Eating Slower Be the Easiest Way To Lower Blood Sugar?

Rachel Cosma — Tue, 28 Jul 2026 01:30:56 +0000

If you’ve ever felt a little guilty about being the last one at the dinner table, here’s some welcome news: Taking your time with meals may actually be doing your body a favor—especially when it comes to keeping your blood sugar steady. A small Dutch study found that leisurely eaters released stronger insulin responses to handle meals without higher blood-sugar spikes, proving that eating slower really does help blood sugar levels. For those of us in midlife, that’s a finding worth savoring.

Why managing blood sugar matters more after 40

Shifting hormones during perimenopause and menopause can make it harder for the body to use insulin efficiently, which is why so many of us notice new energy dips, cravings or stubborn weight gain around the middle during this stage of life. (Learn more about the sneaky symptoms of insulin resistance.)

Keeping blood sugar steady isn’t just about avoiding a mid-afternoon slump. Over time, big blood-sugar swings can contribute to fatigue, mood changes, sleep troubles and a higher risk of type 2 diabetes and heart disease—conditions we become more vulnerable to after menopause.

The good news? You don’t need a new prescription, a fancy continuous glucose monitor or a complicated meal plan to help lower high blood sugar in the long term. You just need to slow down.

Does eating slower help lower blood sugar?

In the Dutch study, the difference between eating fast and eating slowly wasn’t about what was on the plate—it was how the food was eaten. People who chewed their food 53 percent slower and kept food in their mouths nearly twice as long as their tablemates gave their bodies more time to register the meal, and their insulin response rose to meet the moment. Faster eaters didn’t get the same benefit.

Chewing is the very first step in digestion. When you take your time, you break food down more thoroughly, which helps your body absorb nutrients and signals your brain that a meal is on its way. That head start appears to help the pancreas release insulin in a steadier, more effective rhythm, the kind of response that keeps post-meal blood sugar levels on an even keel.

Simple ways to slow down at meals

You don’t need to count chews or set a timer to help manage your blood glucose levels. A few small shifts can make a big difference:

Put your fork down between bites. It’s a natural way to pace yourself without thinking too hard about it.
Sip water throughout the meal. This adds gentle pauses and helps you notice when you’re truly full.
Take a breath before you start. Sitting down, exhaling and looking at your plate signals your body that a meal is coming.
Eat with company when you can. Conversation naturally stretches out a meal, making it easier to maintain healthy blood sugar levels.
Skip the screens. Eating in front of the TV or phone tends to speed us up and dull our sense of fullness.

A small change with big rewards

Lingering over dinner may be one of the kindest things you can do for your body in midlife. So go ahead and take that extra minute at the table. Chew a little longer. Enjoy the conversation. Slowing down is one of the easiest ways to support blood sugar control—and your health—in the long run.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.