How Much Can Your A1C Drop in 3 Months? Tips To Lower Your Blood Sugar Naturally
Plus find out how to tell if medication might be the right fit for you
If you’re at risk for diabetes or have noticed your glucose readings creeping up, your doctor may check your A1C as part of your routine blood work. An A1C test measures your average blood sugar levels over the past 3 months, which can help you understand how well your body handles sugar. If your A1C is elevated, you may be more likely to develop diabetes and other health complications. Luckily, there are a few steps you can take to improve your A1C before your next test rolls around. We asked experts how much your A1C can realistically drop in 3 months and the best way to make it happen.
What is A1C, and why is it important?
Your A1C is the percentage of hemoglobin (a protein found in red blood cells) that is coated with glucose. This reflects your average blood glucose levels over the past 3 months. Unlike a fasting blood glucose test, which can be thrown off by factors like dehydration, strenuous exercise or a high-sugar meal the night before, an A1C test is less affected by short-term fluctuations.
“Imagine trying to characterize someone’s style of fashion with a picture versus filming them over 2 or 3 months—which one would give you the best chance to make that assessment?” says Olabisi Badmus, MD, MPH, FACPM, a preventive medicine and metabolic health specialist. “A1C gives a more accurate long-term blood sugar control measure, whereas fasting glucose only reflects a snapshot in time.”
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A high A1C could signal blood sugar trouble
A1C results below 5.7 percent are considered normal. A reading between 5.7 and 6.4 is considered prediabetes, while an A1C of 6.5 percent or higher may indicate diabetes. (See how your A1C may change with age here.)
“Prediabetes is a warning sign that your body is developing insulin resistance and is at increased risk for progressing to type 2 diabetes and other health conditions,” says David Cutler, MD, a board-certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA. “Without lifestyle changes, 15 to 30 percent of people with prediabetes will develop type 2 diabetes within five years.”
Elevated A1C may also be linked with an increased risk for cardiovascular disease, eye damage, nerve and kidney changes, liver disease and reproductive health issues.
How much can A1C drop in 3 months without medication?
Your results can vary depending on your starting point and how many healthy changes you make, but it’s possible to lower your A1C by up to 2.5 percent in 3 months. In a study published in the Journal of Diabetes, 590 participants followed a 12-week lifestyle intervention plan that included education, dietary changes and exercise. At the end of the study, participants lowered their A1C by an average of 0.5 to 2.5 percent in 3 months, with those who started with an A1C above 9 percent showing the most dramatic results.
5 ways to lower your A1C in the next 3 months
If you’re looking to reduce your A1C naturally before your next test, experts say these lifestyle changes may help.
Fill half your plate with veggies
If your A1C is elevated, that doesn’t mean you have to banish carbs. Instead, use the Diabetes Plate Method, a visual strategy that takes the guesswork out of eating balanced meals. “Fill half your plate with non-starchy veggies, a quarter with lean protein and a quarter with high-fiber carbs,” says Ali McGowan, MS, RD, LDN, a Rhode Island-based registered dietitian and host of the Sprout Out Loud podcast. “It helps keep blood sugar steady without tracking every bite.”
Boost your fiber intake
Need another reason not to give up carbs? Fiber, an indigestible complex carbohydrate, can help lower your blood sugar. A study in the Journal of Nutrition found that women who consumed at least 25 grams of dietary fiber per day reduced their diabetes risk by up to 30 percent. “Fiber slows down how quickly sugar hits your bloodstream, which helps lower A1C,” McGowan says. To reach your fiber goals, she suggests adding beans to salads, tossing chia or flaxseed into oatmeal and eating whole fruits instead of sipping juice.
Take a 20-minute stroll after meals
“One simple daily tip [to lower your A1C] 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 and health coach specializing in metabolic health. According to a review published in Sports Medicine, a 20-minute walk can help to lower your blood sugar after a meal—but walking before a meal didn’t have the same effect.
However, don’t stress if that’s the only time you can squeeze in a walk. “Any exercise is beneficial when it comes to optimizing insulin sensitivity and reducing risk of type 2 diabetes,” Dr. Malhotra adds. “I always recommend staying physically active in a way that is sustainable and enjoyable for you.”
Add weights to your workout
“Several studies have shown a significant reduction in A1C levels in people with type 2 diabetes who engage in strength training,” Dr. Malhotra says. One review in BMJ Open Diabetes Research & Care found that people who did resistance training two to three times per week lowered their A1C around 0.4 percent more than those who didn’t.
Build healthier sleep habits
“Sleep is a foundational pillar of health and longevity that is often underrated in our productivity-based culture,” Dr. Malhotra says. “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.”
To get more restorative Zzz’s (and help drop your A1C in the process), she suggests these sleep hygiene tips:
- Stick to a consistent bedtime
- Turn off all screens at least one hour before bed
- Finish your last meal two to three hours before bed
- Create a cool, dark sleeping environment
How much can your A1C drop with medication?
In some cases, medication may be needed to help manage your blood sugar levels, especially if you’ve been diagnosed with type 2 diabetes.
In fact, diabetes medication can help drop your A1C in months even without lifestyle changes. For example, a study in Therapeutic Advances in Endocrinology and Metabolism found that metformin lowered A1C by an average of 1.3 percent in 29 weeks (around six months). And an older review of research found that most diabetes medications lowered A1C by an average of 0.5 to 1.25 percent.
However, it’s important to discuss the pros and cons of medication with your doctor, especially if your A1C is still in the prediabetes range. “Since most prediabetics will not progress to diabetes, the risks, side effects, cost and inconvenience of medical therapy needs to be weighed against potential benefits when considering their use,” Dr. Cutler says.
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