High HbA1c means poor blood sugar control: What are hacks to lower it faster?

I want to take charge. Where should I begin?

Focus on small, practical steps that make a big difference. First, your diet. My patient had a bad habit of eating a lot of rice and skipping meals sometimes. High-carb foods like white rice cause sugar spikes. And skipping meals can lead to low sugar followed by overeating. Here’s what you can do on week 1 of the challenge to reduce your counts:

• Switch to small portions of brown rice or millets.
• Add more fibre – salads, vegetables, and sprouts.
• Eat every 3–4 hours to avoid sugar swings.

Include foods that studies have shown to have blood-sugar regulating compounds like broccoli, pumpkin, nuts, okra, flaxseed, chia seeds, oats, beans, lentils, berries, avocados, fish and eggs. Avoid sugary drinks and processed snacks. If you get the urge to snack, hold out until your next meal and add some filling, healthy fats, such as avocado, nuts or seeds.

Test your blood sugar before and two hours after meals to see how certain foods affect your blood sugars.

What about exercise?

Moving your body helps your muscles use up sugar. So aim for 45 minutes of brisk walking a day. If you already walk, add 10 minutes after each meal – this lowers post-meal sugars. Try climbing stairs, dancing, or even yoga indoors if it’s raining.

I sit for long hours at work.

Set a reminder every hour to stand up, stretch, or walk around for 2 minutes. Even small movements help reduce sugar levels.

What about stress and sleep?

Both stress and poor sleep raise your blood sugar. Try to go to bed at the same time every night, aim for about eight hours of sleep, do some deep breathing or meditation in the evening and step away from screens at least 30 minutes before bedtime.

Should you be changing your medicines?

Never change your medicines without talking to your doctor. But take them on time, without skipping doses. That alone makes a big difference. HbA1c doesn’t drop overnight, but weekly efforts add up.

(Dr Mohan is chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai)