Maintaining low HbA1c levels is critical to promoting longevity. HbA1c (glycosylated hemoglobin) is a measure of your average blood sugar levels over the past 2-3 months. High HbA1c levels are associated with an increased risk of diabetes, cardiovascular disease, kidney failure, and other chronic diseases that can shorten your lifespan.
Why low HbA1c is important:
Reduced risk of diabetic complications: Maintaining HbA1c levels below 5.7% (the prediabetes threshold) reduces the risk of complications such as neuropathy, retinopathy, and nephropathy. Cardiovascular health: Lower HbA1c levels lower your risk of heart attack and stroke. This is a huge advantage since cardiovascular disease is a leading cause of death. Improved metabolic health: Lowering HbA1c helps maintain overall metabolic health, including reducing inflammation and improving lipid profiles, contributing to a longer, healthier life.
Tips to lower HbA1c levels:
Healthy Eating: Focus on a balanced diet rich in whole grains, vegetables, fruits, lean proteins, and healthy fats. Avoid processed foods and sugary drinks. Practice intermittent fasting. Exercise regularly: At least 150 minutes of moderate-intensity aerobic exercise each week, in addition to strength-building activities at least two days a week. Weight management: Maintain a healthy weight through a combination of diet and exercise. Losing weight can significantly improve HbA1c levels in overweight people. Monitor your blood sugar levels: Monitoring them regularly can help you understand how diet, exercise, and other factors affect your blood sugar levels. This allows for better management and timely adjustments. Medication Compliance: If prescribed, take your diabetes medication as directed by your healthcare provider. Do not adjust dosage without consulting your doctor. Stress management: High stress levels can increase blood sugar levels. Learn breathing techniques such as Wim Hof breathing and Buteyko breathing.
By controlling your HbA1c levels, you can not only manage your diabetes, but actively promote a longer, healthier life.
