How to Lower Your A1C Levels Naturally—5 Simple Ways to Improve Your Blood Sugar
Plus learn why an A1C test should be a routine part of your annual physical
If you’ve ever had your blood sugar tested, chances are you’ve heard your doctor mention your A1C. This simple blood test gives a big-picture view of your average blood sugar levels over the past few months, making it a helpful tool for managing or even preventing diabetes. But what does your A1C number really mean? And what can you do if your results are too high? We spoke with healthcare professionals to better understand what the A1C test measures, what your number says about your health and how to lower A1C levels naturally and safely.
What is an A1C test?
“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 calculates the percentage of hemoglobin, a protein in your red blood cells, that is coated with sugar (glycated). The sample can be collected from a vein using a needle (and sent to a lab) or from your finger using a lancet (sometimes tested on-site).
“It’s a key tool in monitoring diabetes management,” continues Dr. Lalani. “For individuals with diabetes, checking A1C levels every three months is generally recommended; in stable cases, testing may be spaced to every six months.” Because red blood cells live for about three months, the A1C test shows your overall glucose trends over time versus a single finger-prick or fasting test. This, she adds, allows healthcare providers to make more informed and safe adjustments to diabetes medications.
Woman's World Answers
But testing A1C isn’t just important for diabetics or those who are at risk of developing type 2 diabetes. Dr. Lalani says it should be a part of all routine annual physicals for adults, even those without diabetes. “Early-stage diabetes often presents without noticeable symptoms,” she explains.
Understanding your A1C levels
A1C levels, or test results, are given in percentages indicating different levels. A normal level for those who don’t have diabetes is below 5.7 percent, according to María Del Mar Felix Morales, MD, Endocrinologist at Aeroflow Diabetes. For those with diabetes, a normal level is up to 6.5 percent, meaning it is well-managed.
If you haven’t been diagnosed with diabetes, levels between 5.7 and 6.5 percent indicate prediabetes or “an abnormally high blood sugar level that may or may not be clinically significant yet,” adds Yoon Kook Kim, MD, Endocrinologist at UM St. Joseph Medical Group. “An A1C level of 6.5 percent or higher is consistent with the diagnosis of diabetes.”
“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 at all times,” explains Dr. Fix. The higher the number climbs, the greater the risk for complications such as nerve damage, kidney disease and cardiovascular problems.
While generally accurate, Dr. Kim notes that the A1C test does have limitations. In some cases, inaccurate results can occur due to various factors including “severe anemia, during pregnancy or for those with kidney disease,” he says.
How to lower A1C naturally
Even if your number isn’t in the dangerous zone yet, it’s still worth taking action to manage diabetes or prevent it altogether. Catching an increase early and making a few lifestyle changes can help lower your A1C and prevent further health issues. Below, our experts share their top five tips.
1. Be mindful of carbs
Not all carbohydrates are bad, but some cause a quicker rise in blood sugar. “I recommend a low-carb and low-fat diet because it controls A1C levels and minimizes hyperglycemia [high blood sugar],” says Dr. Felix. Choose complex carbs (like brown rice, oats or sweet potatoes) over refined ones (like white bread or sugary cereals), and try pairing them with protein or fiber to further reduce blood sugar spikes.
2. Get moving daily
Physical activity helps your muscles use glucose more effectively, which can lower blood sugar over time. “I recommend adding 30 minutes of brisk walking a day, especially after eating your biggest meal of the day,” says Dr. Kim.
3. Hydrate the smart way
“Stay hydrated, preferably with water,” advises Dr. Lalani. “Limit sugary drinks, even those with natural or artificial sweeteners.” In many of these drinks, Dr. Kim adds, each ounce can contain up to “one sugar cube’s worth of sugar.”
4. Wear a continuous glucose monitor (CGM)
“[A CGM] allows a person to assess their blood glucose levels when they eat something,” says Dr. Fix. “Based on the readings, the person can start changing their diet and avoid high-glycemic meals.” This change alone, she adds, can lower A1C by 1 percent.
5. Don’t overlook sleep
“Prioritize sleep—both quality and duration—as poor sleep can negatively impact glucose regulation,” says Dr. Lalani. Try winding down with a calming evening routine or mindfulness practice. Even journaling or deep breathing exercises can make a difference.
How long does it take to lower A1C?
Because the A1C test measures blood sugar over two to three months, most people won’t see significant changes overnight. However, “consistent lifestyle changes, even small ones, can have a meaningful impact on your A1C and overall metabolic health,” emphasizes Dr. Lalani. You might even see improvements in as little as three months, or the next time you test.
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