As Modern Adult Males, Maintaining an Even Balance of Diet, Exercise, and Lifestyle Changes can Ensure Longevity and Lower Diabetes Risk. Learn More Below About Ways to Naturally Lower Your A1C and Blood Sugar Levels and Prosper Into Your Future!
A huge concern for men worldwide, whether they are entering the prime ages of their youth or transgressing into the later stages of their life, is how they can manage present levels of A1C in their bodies and the means they can use to regulate blood sugar levels accordingly. Both factors are huge components in the overall management of diabetes prevention and obesity, and such knowledge can be wielded in daily life to ensure longevity and consistent weight loss.
In this article, we work with Dr. Collier to explore the importance of A1C and blood sugar, how these factors can affect your long-term health, and which aspects of your routines and life patterns contribute towards the management of these bodily benchmarks. We break down these potential practices and habits into three main categories for analysis: Diet, Exercise and Lifestyle.
Before we dive deep into these facets of your health, however, we will first examine what A1C and blood sugar are, why they are important, and how they can provide insight into a man’s potential health plan.
More Diabetes-Related Content from Lipodrops:
► Diabetes Videos From Dr. Collier’s Live Show
► How To Lose Weight Naturally With Lipodrops Maximum Formula
► New Nighttime Fat Burner Compatible with Diabetes
*Subscribe to the YouTube Channel for Diabetes-Related Playlist Ask Dr MJ – YouTube Channel
*Connect with dr. Collier on Facebook Ask Dr MJ – Facebook Page
*Over 35,000 Followers on Instagram, join us: Ask Dr MJ – Instagram Profile
As we examine health patterns for males between the ages of 25 and 65—particularly for those who struggle with weight management—there are two notable factors that contribute to one’s overall well-being and longevity. These are A1C levels and blood sugar. So, what exactly is A1C, how is it related to your blood sugar levels, and why do they matter?
Did you know that Type 2 diabetes is one of the most prevalent chronic ailments in the United States? While this may arouse concern in many, it’s good to know that this condition is preventable and manageable with the right lifestyle changes after understanding one’s risk. A powerful tool in ascertaining and lowering diabetes risk is an A1C test, which can be provided by your primary care physician. With such robust insights, a man can lower overall blood sugar levels and, consequentially, prevent diabetes and its associated long-term effects.
The A1C test is a relatively simple blood assessment which measures average blood glucose—or sugar—levels within the last 90 days. Red blood cells’ average lifespan is typically three months, and within this period of time blood sugar can be tracked and monitored. This test can also provide acute information regarding a man’s risk for prediabetes, a condition of relatively high blood sugar levels which signals the onset of Type 2 diabetes, as well as heart disease or stroke. Through this diagnosis process, you and your doctor can even figure out effective diabetes treatment methods over time.
It’s important to note that “adults who are overweight or obese should receive a baseline A1C test at age 35,” concludes Roxanne Davis, a certified nutrition support clinician at Beaufort Memorial. “If you have a health condition that increases your risk for diabetes or prediabetes, A1C testing should continue every three years.” Now, rather than hitting a specific number or benchmark, A1C tests deliver personalized insights by percentages. Healthy A1C levels differ between each individual. According to the American Diabetes Association, a healthy A1C is less than 5.7%. A measurement between 5.7% and 6.4% may suggest an inclination for prediabetes. One that is 6.5% or higher may indicate the possible onset of diabetes.
Now, you may be asking, “But Dr. Collier, how does this relate to my blood sugar, and what does that even mean?” High blood sugar levels, or hyperglycemia, is the condition directly tied to prediabetes and diabetes. Remember that your body naturally maintains and manages its blood sugar levels through the production of insulin, a hormone that lets cells utilize the sugar circulating in your blood. Insulin is a key regulator for these levels.
It’s important to note that many factors can lead to such a state, including diet choices, physical activity level, and lifestyle decisions. Such elements can lead to the overproduction of glucose, a lack of insulin, or the body’s inability to effectively use said insulin. The Centers for Disease Control and Prevention (CDC) reported that 13% of adults in the United States struggle with diabetes and another 34.5% must live with prediabetes. This rounds off to almost 50% of all American adults possessing a diabetic condition. Such states of health can later lead to limb and/or life threatening conditions. Scary, right?
It’s crucial to keep in mind that obesity and weight gain are directly contributing factors to a man’s predisposition to diabetic conditions. If you are obese and/or overweight, finding effective weight loss strategies can be key to the overall diabetes prevention process. Weight loss can decrease such risk factors and benefit your long-term health. Virtually any disease state, such as depression, arthritis, high blood pressure, or joint pains can be remedied by effective weight management solutions! It is as simple as managing the calories your take in each day versus the amount you burn on a day-to-day basis, which will ensure healthy weight loss, long-term. So how can modern males fight diabetes through their adulthood, and uphold such a lifestyle?
Eating a healthy and balanced diet can yield huge results and wins for men who seek to remedy their current prediabetic or diabetic state. Did you know eating certain foods can help lower your A1C? Proper eating patterns and habits can manifest into incredible long-term results for you and your well being! We break these down into the types of food your are intaking, portion control and your food plan as a whole.
You are what you eat, as they say! When considering eating patterns, it’s key to remember the three main types of macronutrients we ingest on a routine basis: fats, proteins and carbohydrates. Tracking these essential compounds can be a powerful method in lowering diabetes risk and even managing insulin levels as a whole. For instance, start by managing your carbohydrate intake! The human body initially breaks carbs down into sugars such as glucose. Afterwards, insulin provides your body a means of using and storing it for energy. If one eats too many carbs or begins to see insulin-related issues, this process can fail and lead to high blood sugar. The ADA recommends men with diabetes to plan meals, incorporate low carb diets and count carbs in general to reduce blood sugar levels and spikes. Also opting for whole grains over processed and refined carbs can help manage your A1C and, subsequently, blood sugar. Adding more protein in one’s diet can also minimize blood sugar spikes after eating.
The GI, or glycemic index, measures the rates at which carbs are broken down during digestion and at which your body absorbs them. This, in turn, affects the speed at which blood sugar levels spike. This index divides foods into low, medium or high GI on a 0-100 scale. Eating low GI foods, which are generally more fibrous, has been proven to reduce blood sugar levels in diabetic patients, long-term.
Examples of such foods include barley, unsweetened Greek yogurt, oats, fruits, beans, lentils, legumes and whole wheat pasta (just to name a few). Incorporate lower GI foods by monitoring the kinds of food you’re eating on a daily basis. Try to add in more fresh fruits and vegetables, which are rich in fiber and are especially helpful in reducing A1C. Note that there are two types of fiber: soluble and insoluble. Studies show that soluble fiber improvs blood sugar levels while insoluble fiber doesn’t perform accordingly. Fiber slows carb digestion and sugar absorption, resulting in a more natural flow of blood sugar levels. The recommended fiber diet should consist of about 35 grams daily for men. That’s approximately 14 grams for every 1,000 calories ingested.
Healthy eating doesn’t just stop at macros and fiber—diabetic conditions and high A1C are also directly correlated to micronutrient deficiencies. Examples of this include lower levels of chromium and magnesium, two fundamental compounds which are crucial to your overall blood sugar health. Chromium is involved in the metabolism of carbs and fat and the potentiation of insulin. Chromium-dense foods include meats, whole grains, fruits, vegetables and nuts.
On the other hand, magnesium has been proven to affect insulin resistance and glucose tolerance in diabetic patients. Such involved foods may include dark, leafy greens, squash, tuna, bananas, avocados, beans and dark chocolate. Probiotic-rich food options can also provide your body with many health benefits including decreasing fasting blood sugar, HbA1c (glycated hemoglobin) and insulin resistance as a whole. Such foods may include yogurt with live active cultures, kefir, tempeh, sauerkraut and kimchi. Kill a sugar craving and choose healthier, more wholesome foods today!
Many studies have shown that breaking meals down into smaller, more frequent occasions improves your body’s sensitivity to insulin and lower overall blood sugar levels. As such, eating smaller meals and healthier snacks through your day can bolster overall HbA1c improvement. Begin by implementing strategies such as portion control, which can help regulate caloric intake and maintain your weight. Lowering serving sizes can prevent blood sugar spikes and reduce your risk of developing Type 2 diabetes.
Some tips for implementing portion control include measuring and weighing your servings, using smaller plates, avoiding buffets, reading food labels or checking serving sizes, and even simply eating and chewing slower! The plate method is particularly useful when trying to simplify caloric calculations and proportions. That is, half of what’s on the plate should be low carb vegetables, such as broccoli, cauliflower, carrots, peppers, mushrooms or cucumbers. Another quarter should consist of lean protein like eggs, fish, chicken, shellfish, cheese, tofu, and lean pork or beef. The final quarter is allotted towards the aforementioned carbs—but we’re talking healthy ones! Implement whole-grain rice, bread and sweet potatoes in this section of the plate method. Drinking water before meals can also result in less calories ingested and manage blood sugar levels. While also preventing dehydration, it flushes your kidneys of excess sugar through urine too. Try to focus on water or zero-calorie drinks, and avoid sweeter options such as soda or juice, which may drive up blood glucose and weight gain.
One final robust eating practice which can provide real results in your weight management journey is the idea of tracking and journaling your food intake and routine. While we now know that eating certain foods can reduce A1C, making a plan and adhering to it is just as important. Start by making a grocery list and filling your cart with nutrient-dense options and cutting back on sweets. Remember, it’s easier to kill a sugar craving when you surround yourself with the right foods! Try out new recipes and avoid impulse purchases at the grocery store by focusing on ingredients which work and help to manage your blood sugar levels as a whole. Meal prepping is another viable solution for saving time and providing yourself with the right system for success. While preparing nutritious meals, save on time by doubling the recipe to ensure you have enough meals which are readily available for your week. Also incorporate some flexibility into your eating regiment by creating options for, say, hunger pangs when the pantry is barren.
Another major method of maintaining your weight loss and keeping up with your blood sugar is by regularly exercising. Routine physical activity utilizes your muscles to effectively handle blood sugar by more effectively managing the energy process through muscle contractions. Getting more active forces your body to become better at using insulin and, as a result, the way you process food for energy. Increasing your overall activity level consistently can yield amazing results towards your A1C goals.
If you’re struggling with blood sugar and A1C, try routinely monitoring your levels before and after workouts. This can provide you insight regarding how you respond to various forms of physical activity and keep your blood sugar within healthy ranges. Exercise snacking can also lower A1C and prevent the damage done by a lethargic lifestyle which we often find ourselves falling into. This habit essentially translates into breaking down periods of sitting or rest every 30 minutes, even if just for a few minutes each day. Practices which fall under exercise snacking may include brisk, light walking or easy resistance exercises such as pumping out a few squats or push-ups.
While it may seem daunting at first to begin or elevate your physical fitness level on a routine basis, remember that any exercise is better than no activity at all! Even two minutes of stretching or walking every hour can reduce diabetes risk in men. You can start with a simple 20-minute walk during your lunch breaks and eventually build up to 150 minutes of consistent and rigorous physical activity per week.
Once you have begun the process to incorporate a higher level of exercise in your routine, aim for a minimum of 150 minutes of medium-intensity or 75 minutes of high-intensity activity each week. Try combining various forms of exercise to keep things interesting, such as by swapping aerobic activities such as walking, jogging, dancing or swimming with weight training regiments. These can include exercises with resistance bands, body weight or powerlifting to enhance the available benefits to your blood sugar and A1C. Often times, such forms of exercise can even yield more robust results than aerobic/cardio exercise alone!
So far, we’ve discussed many of the huge benefits which diet and exercise can provide in your weight management journey and in dealing with blood sugar/A1C levels. However, there are many solid benefits to also keep a keen eye on within your overall lifestyle and the subsequent results that arise with factors such as stress, sleep and other supplemental methods.
It may not seem obvious at first, but stress can definitely affect your blood sugar levels. When in a stressful state, your body naturally secretes glucagon and cortisol, hormones which result in elevated blood sugar levels and higher A1C. A study done on a group of students found that relaxation techniques such as meditation and yoga significantly lowered stress levels, and in turn, blood sugar. Such activities can even help correct insulin-related issues within chronic diabetic patients. While proper dieting and routine physical activity can help manage stress levels, one can adhere to other principles to also ideally manage daily stress. Recognizing your limits and understanding when you are overworked in the workplace or at home can prove to be truly beneficial in the long-term regarding your overall stress levels.
Another major facet of your overall health which directly contributes to blood sugar and A1C levels is the amount and quality of sleep you get each night. We’ve always known that getting enough hours of healthy sleep can feel great—but it is also a key part of maintaining weight loss, the fat burning process and good overall health. Poor sleeping habits can actually result in fluctuating blood sugar levels and also affect insulin sensitivity, elevating the risk for Type 2 diabetes. You may also find yourself hungrier and less satiated than if you were to sleep adequately each night. Good sleep can be boiled down to two major factors: quantity and quality. The National Sleep Foundation finds that a minimum of 7-8 hours of nightly rest is the optimal number. To further improve your sleep schedule, try practices such as following a routine, avoiding caffeinated beverages or alcohol later in the day, cutting down on electronics and screen time before bed, maintaining a cooler temperature in your room, limiting naps during the day, avoiding working in your bedroom, and even taking a warm bath prior to rest.
Losing weight is extremely important for fighting diabetes and pre-diabetes, as it can significantly improve insulin sensitivity and glycemic control. Individuals with these conditions often find that shedding excess pounds positively impacts their overall health, reducing the risk of complications. However, achieving and maintaining a healthy weight can be challenging.
In this journey, daily supplementation can provide valuable support by addressing potential nutrient gaps that may arise due to dietary restrictions or impaired absorption. These supplements can enhance metabolic functions and contribute to sustained weight loss efforts, making them a beneficial addition to a holistic approach to diabetes management.
When used judiciously alongside a balanced diet and regular exercise, supplements can be a valuable component of a comprehensive approach to weight loss in the context of diabetes or pre-diabetes.
While sleep and stress are huge factors to consider in your overall health prognosis, additional supplements can be particularly useful in consideration of holistic blood sugar and A1C health. Certain tools, such as medications, dietary supplements, and other related resources can be just as crucial in maintaining weight loss and healthy blood sugar as your diet or fitness level.
For individuals with diabetes or pre-diabetes aiming to lose weight, incorporating daily supplements can play a crucial role in supporting overall health and weight management. Given the potential nutrient deficiencies associated with these conditions, supplements can help bridge the gap, ensuring essential vitamins and minerals are adequately supplied.
Supplements like chromium, magnesium, and vitamin D have been linked to improved insulin sensitivity and glucose regulation, aiding in weight loss efforts. Additionally, omega-3 fatty acids can promote cardiovascular health and contribute to weight management.
More Diabetes-Related Content from Lipodrops:
► Diabetes Videos From Dr. Collier’s Live Show
► How To Lose Weight Naturally With Lipodrops Maximum Formula
► New Nighttime Fat Burner Compatible with Diabetes
*Subscribe to the YouTube Channel for Diabetes-Related Playlist Ask Dr MJ – YouTube Channel
*Connect with dr. Collier on Facebook Ask Dr MJ – Facebook Page
*Over 35,000 Followers on Instagram, join us: Ask Dr MJ – Instagram Profile
Taking prescribed medications or dietary supplements for diabetes can directly help you manage A1C and blood sugar. Those drugs that lower fasting blood sugar can also provide long-term relief. Many of these solutions take the form of medications that affect post-meal, or postprandial blood sugars. While these additives aren’t found to significantly affect fasting glucose values, they decrease post-meal glucose spikes which, in turn, help manage A1C levels. Other such tools include medications such as Ozempic, which is a weekly injection that lowers blood sugar by boosting the pancreas’s production of insulin. Another such injectable supplement takes the form of Trulicity, which is used in tandem with effective diet and exercising. Metformin is an antidiabetic agent that can manage the blood sugar levels of diabetic individuals.
Another medical supplement to mention includes Wegovy, which is often seen as a tool for long-term weight loss and management. These medications are typically prescribed to Type 2 diabetes patients to reduce blood sugar, A1C and reduce high-risk cardiovascular conditions. One final and extremely potent resource amongst these medical tools takes the form of Lipodrops Max, a category of fat loss drops developed by Dr. Collier and his team that engages your metabolism and augments one’s overall well-being. This effectively reduces the risk of diabetes and other related cardiovascular conditions by acting as a metabolism booster that propels your body’s functionality through the aging process.
As is evident, there are many factors to consider in the approach of managing your A1C and blood sugar levels. We’ve dug deep to understand how diet, exercise and overall lifestyle changes can influence and directly affect a man’s ability to process food, create insulin and maintain homeostasis as he gets older. Effective weight loss strategies and other such related tools can make or break you—so be sure to incorporate all of your learnings into your daily life to ensure a long, prosperous life for yourself and your body!
External Sources:
https://www.healthline.com/nutrition/14-ways-to-lower-blood-sugar#11.-Consider-adding-specific-foods-to-your-diet
https://www.bmhsc.org/blog/how-to-lower-a1c-naturally
https://www.healthline.com/health/diabetes/ways-to-lower-your-a1c-level#supplements-and-vitamins
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