How to lower your HbA1c: 6: effective strategies

The long-term blood sugar value, also known as HbA1c, is an important indicator of the average blood glucose level over a period of approximately three months. A high HbA1c level can indicate an increased risk of the metabolic disease diabetes. The health complications of this condition range from fatigue to serious cardiovascular diseases. That is why it is important to keep blood glucose levels within the optimal range. In this article, you will find six tips on how to lower your HbA1c level. With these strategies, you can reduce the risk of serious health problems in the long term and support your overall health.

Table of Contents

• What is the HbA1c value?
• How is the HbA1c value measured?
• Why is it important to lower the HbA1c value?
• Strategies to lower the HbA1c value
• Summary

What is the HbA1c value?

The long-term blood sugar level (HbA1c), also known as glycated hemoglobin, is an important medical parameter that measures the average blood glucose level over the last two to three months.

Hemoglobin is a protein in red blood cells that plays an important role in transporting oxygen throughout the body. When sugar (glucose) is present in the blood, it binds to hemoglobin and forms a compound called HbA1c. The more glucose there is in the blood, the more HbA1c is formed. Since red blood cells have a lifespan of approximately three months, the HbA1c value provides information about blood sugar levels over that period (The British Diabetic Association, n.d.).

Source: Adapted from Care Hospitals, n.d.

How is the HbA1c value measured?

The HbA1c value is determined by a blood test. In this test, a small blood sample is taken and analyzed in a laboratory to determine the proportion of hemoglobin that is bound to glucose (Mayo Clinic, 2022).

Source: Eckelkamp, 2021

Regular monitoring and interpretation of the HbA1c value is not only important for the early detection of (pre)diabetes but also for minimizing the risk of serious health complications.

Why is it important to lower the HbA1c value?

A high HbA1c value is a sign that blood sugar has not been properly regulated by the body over a longer period of time. This can lead to serious health complications:

Possible short-term complications:

• Increased thirst
• Frequent urination
• Blurred vision
• Fatigue

Possible long-term complications:

• Cardiovascular diseases (heart attack, stroke): damage to blood vessels
• Kidney damage: strain on the kidneys, risk of kidney failure
• Nerve damage (diabetic neuropathy): pain, numbness, limited mobility
• Eye diseases (diabetic retinopathy): damage to the blood vessels in the retina, risk of blindness
  

Source: Eckelkamp, 2021, Mayo Clinic, 2024

Studies have shown that improving the HbA1c level by 1% in people with type 1 or type 2 diabetes reduces the risk of complications caused by small blood vessel dysfunction, such as kidney disease, by 25%. Additionally, the risk of eye disease is reduced by 19%, heart failure by 16%, and amputation or death due to peripheral vascular disease by 43% (Seery, 2023).

Strategies to lower the HbA1c value

To prevent serious complications such as cardiovascular diseases, it is important to monitor the HbA1c value regularly. With the Homed-IQ blood sugar test, you can conveniently measure your HbA1c level at home and determine your average blood sugar level over the past three months. In addition, Homed-IQ offers a heart disease blood test that can be used both for prevention and in patients with type 2 diabetes, as it monitors both blood sugar and cholesterol levels. Use these tests to detect diseases early, take preventive action, and improve your quality of life. The following strategies can help you lower your HbA1c value:

1. Eat Smart and Balanced

Your diet is one of the most powerful tools for lowering HbA1c. Focus on foods that stabilize blood sugar and avoid sudden spikes.

Quick Tips:

• Watch portion sizes and avoid overeating.

• Eat regularly to keep sugar levels steady.

• Plan meals ahead and avoid impulsive snacks.

• Choose low-glycemic foods (e.g., oats, lentils, berries).

• Read labels carefully; hidden sugars are everywhere!

• Keep a simple food & activity journal if helpful.

• Consider a nutritionist for a personalized plan.

Top HbA1c-Friendly Foods:

• Fiber-rich: Whole grains, vegetables, legumes, fruit

• Lean protein: Fish, poultry, eggs, tofu, beans

• Healthy fats: Avocados, olive oil, nuts, fatty fish

• Drink smart: Stick to water or unsweetened beverages

Source: Rose, 2024, Deutsche Diabetes Hilfe, n.d. 

2. Move More: Aim for 150 Minutes Weekly

Physical activity helps your body use insulin more effectively and lowers your average blood sugar.

What to do:

• Walk, bike, swim, or dance; anything that gets you moving

• WHO recommends 150+ minutes of moderate activity weekly

• Sneak in movement: take the stairs, walk short trips, stretch daily

Source: Bayerisches Ärzteblatt, 2021

3. Maintain a Healthy Weight

Studies have shown that even moderate weight loss (in overweight individuals) of 5% within the first 6 to 12 months can have a positive effect on the HbA1c value and improve blood sugar control ( Nicholas et al., 2021).

Even modest weight loss can significantly improve your HbA1c.

Small changes = big impact:

• Combine regular exercise with healthy eating

• Track your goals and progress

• Stay flexible, celebrate milestones, and get support from others
  
  Source: Bayerisches Ärzteblatt, 2021; Nicholas et al., 2021; British Heart Foundation, n.d.

4. Manage Stress & Prioritize Mental Health

Chronic stress raises cortisol levels, which can spike your blood sugar and reduce insulin sensitivity.

Try this:

• Practice mindfulness, meditation, or yoga

• Enjoy hobbies and downtime

• Get 7-9 hours of sleep every night

• Take breaks throughout your day and unplug when needed

Sources: Cleveland Clinic, 2021; Diabetes UK, n.d.

5. Don’t Skip Checkups

Your doctor plays a key role in managing your long-term blood sugar.

• Monitor your HbA1c with regular tests

• Adjust treatment or lifestyle based on real data

• Ask questions; get informed and feel empowered

• Use at-home HbA1c tests between appointments for added insight

Sources: Mayo Clinic, 2019.

6. Stick to a daily routine

A consistent daily rhythm helps your body regulate blood sugar more effectively.

Build structure around:

• Mealtimes and snacks

• Medication schedules

• Sleep and wake times

• Exercise and self-care

• Stress-reducing habits like journaling or stretching

 Source: Meyhöfer, 2019

Summary

The HbA1c value, also known as long-term blood sugar, is an important indicator of average blood glucose control over a period of about three months. A high HbA1c level indicates poor blood sugar regulation and increases the risk of diabetes-related complications such as cardiovascular disease, kidney damage, and vision problems. To lower this value, several strategies are important. These include healthy eating, regular physical activity, weight management, stress reduction, regular medical checkups, and maintaining a stable daily routine. These tips are essential for lowering blood sugar in the long term and minimizing the risk of serious health problems.