Having received a type 2 diabetes diagnosis at 34 can be disheartening. But instead of being dejected, one must look to manage their diet and gain a better understanding of their condition. As such, when a Quora thread hinted at a type 2 diabetes diagnosis at 34 with present HBa1C of 6.8 per cent, and questioned how to "further lower the A1C", we decided to turn to experts to gather precise information. If your HbA1C is 6.8, it means your blood sugar is slightly above the healthy range. Since there is "some evidence of progress with an HbA1c of 6.8 per cent", the goal now is to work towards lowering it to closer to, and eventually below, 6.5 per cent and do it without inducing low sugar episodes, said Dr Vijay Negalur, HOD, diabetology, KIMS Hospitals, Thane. Rather than thinking about it as a complete overhaul of your lifestyle, it is more appropriate to regard it as fine-tuning. Let your plate do the work for you Consider your meals as a painter would think of a colour palette. "Visually, your plate should be half filled with vegetables (both cooked and raw), a quarter filled with some kind of lean protein (think of lentils, fish, chicken), then a quarter filled with whole grains (think of brown rice, millet, or even chapatti made from multigrain flour). Using this simple 'plate method' naturally helps mitigate the glycemic response in the post-meal period," said Dr Negalur. Move more, every day It does not have to come from a gym workout. According to Dr Negalur, a brisk walk for 30 minutes, a cycle at the local gym, or a dance party in the living room to your favourite music will all improve your insulin sensitivity and add to your daily movement total. "Stress, and sitting time can also be broken up by shorter periods of activity. A few squats, some stretching, or a walking phone call for work can count as a micro-burst of activity, and these bursts can matter much more than most people imagine," said Dr Negalur. Test, don't guess How do you know how your body reacts to different foods or exercise? Dr Negalur said that one should test their blood sugar at different times, sometimes fasting, before meals, and two hours after. "Testing lets you see patterns in your absorption. This feedback helps your doctor clarify adjustments to medication, diets, etc," said Dr Negalur. Be mindful of your sleep and stress management Not getting at least six hours of sleep or carrying high levels of stress may spike blood sugar, regardless of how healthy your diet is. "Aim for 6-8 hours of quality sleep, and incorporate stress relievers, like deep breathing, yoga, or even a 10-minute evening walk with no phone," said Dr Negalur. Check your medications Dr Negalur said that at 6.8 percent HBa1c, some individuals will be able to manage their condition strictly with lifestyle changes, while others may need a minor medication adjustment. "Don't stop or change your medicines without your healthcare provider's advice," said Dr Negalur. Small and lasting changes will typically yield better and safer drops in HbA1c than extremes. With a good balance of diet, movement, monitoring, and medical advice, you should not only lower your HbA1c but also protect your heart, kidneys, and nerves as well for the long term. Lack of sleep can lead to fluctuations in blood sugar levels, stressed Dr Aarti Ullal, physician and diabetologist, Gleneagles Hospital, Parel, Mumbai. "Moreover, monitor the blood sugar levels as advised by the doctor. Small, consistent changes can make a big difference in lowering your HbA1C and protecting your health," said Dr Ullal. When to go for a random blood glucose check? Since HbA1c is a special fraction of hemoglobin, conditions that affect hemoglobin levels, such as anemia, thalassemia, or other blood disorders, can make the results unreliable. In such cases, relying solely on HbA1c could mask underlying glucose imbalances. That’s why experts urge regular blood sugar monitoring, including fasting and postprandial (PP) values, which is essential. To gather more information, read here. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
