When you visit a provider, they may say, “You need to improve your A1C,” “I recommend implementing lifestyle changes to manage your blood sugar,” or “Take this medication along with diet and exercise.” These suggestions are prime examples of advice that is easier said than done. Most people understand that healthy living, including nutritious food choices and increased physical activity, can lead to better blood sugar readings and, ultimately, improved A1C. So, let’s focus on defining what A1C is and how to improve it. 

Start at the Very Beginning: Understanding A1C 

To improve A1C, it’s important to first understand what it is. A1C, or hemoglobin A1C, measures the percentage of hemoglobin in your blood coated with sugar, providing an average blood sugar level over the past two to three months. This rolling average includes overlapping data from previous months: 

• A February test reflects December, January, and February blood sugar levels. 

• A March test reflects January, February, and March levels. 

While monthly A1C tests are rare, understanding how the test captures trends over time is crucial. For immediate feedback on lifestyle changes, daily blood glucose logs or a Continuous Glucose Monitor (CGM) are more practical since A1C improvements may take 4–6 months to show due to overlapping data. 

A diabetes diagnosis is determined by this value. If your A1C levels are between 5.7% and 6.3%, it indicates prediabetes. This means that on average your blood sugar would be anywhere from 126 mg/dl to 134 mg/dl, respectively. An A1C level above 6.4%, on two separate tests, is classified as diabetes. This would indicate an average blood sugar greater than 137 mg/dl (5). 

What A1C Levels Mean

• 5.7%–6.3%: Prediabetes, reflecting average blood sugar of 126–134 mg/dl. 

• 6.4% or higher (on two separate tests): Diabetes, indicating average blood sugar greater than 137 mg/dl. 

Maintaining a healthy A1C is vital for preventing complications such as heart disease, nerve damage, and kidney problems. While an A1C below 5.7% is considered optimal, most adults with diabetes aim for levels below 7%, though individual targets may vary depending on age, health status, and other factors (5). 

Wherever you are on your A1C journey, these are general guidelines. Always consult your healthcare provider to determine your personal A1C goal. 

How to Turn “Easier Said” Into “Done”: Personal Behavior Change 

Achieving a target A1C goal is not a one-size-fits-all solution. It requires a personalized approach that involves understanding your body and making enjoyable, supportive daily choices for better health and happiness. Here’s how to get started. 

Nourishment: Fuel for Success

Elite athletes don’t cut calories or carbs indiscriminately. Instead, they focus on high-quality lean proteins, complex carbohydrates, and low-saturated-fat options to boost physical and mental performance. The same principle applies to everyone: better nourishment leads to better health. But where do you begin? 

• Start Small: Begin with manageable changes. It doesn’t have to be all or nothing! For example, swap diet soda for water—a small but impactful step for blood sugar improvement. Opt for healthier snacks like fruit or salty pepitas (pumpkin seeds) instead of candy bars or chips. 

• Track: Tracking your food intake, even for a short period, can highlight habits and nutrient gaps. It’s an excellent resource to share with your dietitian, who can identify whether you’re overeating or missing key nutrients. Often, addressing these deficiencies is the key to feeling better. 

• Mealtime Method: Meal prepping can save time, money, and stress. It ensures you have nourishing options ready when hunger strikes, empowering you to follow hunger cues positively. If meal prep sounds overwhelming, start small with the mealtime method for simplicity and efficiency. 

A personalized, step-by-step approach makes long-term changes more achievable, turning advice into actionable results for lasting health improvements. 

Active Lifestyles: Your Path to Better Health 

Regular exercise plays a crucial role in improving insulin sensitivity, lowering blood sugar levels, and positively influencing A1C. To successfully enhance your activity habits, it’s essential to set realistic goals that fit within your lifestyle. Gradually increasing activity levels helps prevent burnout and injury, ensuring a sustainable, long-term commitment. 

• Choose Activities You Enjoy: The key to sustaining an exercise routine is finding joy in the process. Activities like walking, swimming, or dancing not only improve physical health but also make exercise fun and engaging, transforming it into a pleasure rather than a chore. 

• Incorporate Movement into Daily Life: Adding physical activity to your everyday routine can be simple and effective. Opt for stairs over elevators or take brisk walks for short distances. This is known as N.E.A.T. (Non-Exercise Activity Thermogenesis), a great way to stay active effortlessly. Treat exercise like an important appointment—schedule specific times and stick to them. 

• Leverage Your Tula Health Wearable: Fitness trackers are excellent tools for monitoring progress and staying motivated. They provide insights into your activity levels, helping you set achievable milestones and track improvement. 

• Keep It Interesting: To avoid monotony, diversify your routine. Incorporate a mix of activities such as running, weightlifting, and stretching. This approach targets different aspects of fitness, keeps things exciting, and boosts motivation. 

By making movement an enjoyable and integral part of your day, you’ll pave the way for improved health and a better A1C. 

Medication Management Made Easy 

Diabetes medications help manage blood sugar levels by various mechanisms, such as increasing insulin production or improving insulin sensitivity. Managing diabetes medications doesn’t have to feel overwhelming. With a few simple strategies, you can stay on top of your regimen and feel great along the way. 

• Set Reminders with the myTula App: Use the myTula app to create a medication schedule and set reminders so you never miss a dose. Keeping a journal to track doses, side effects, and patterns can be incredibly useful when consulting with your healthcare provider. 

• Communicate Openly: Keep the lines of communication open with your healthcare provider. Share any side effects or challenges you face—they can suggest solutions or alternative options tailored to your needs. 

• Educate Yourself: Understanding how your medications work and why they’re important can empower you to stick to your plan. Knowledge is a powerful motivator! 

• Track Your Progress: Use tools (like our Tula Trackables) to record progress and share insights with your health provider. Tracking allows you to monitor what’s working, adjust as needed, and observe how lifestyle changes improve your overall health. 

By staying informed, organized, and proactive, you can make medication management a seamless part of your health journey. 

Keeping Calm and Reducing Blood Sugar Levels 

Managing stress is not only vital for mental well-being but also plays a significant role in controlling blood sugar levels. By focusing on calming techniques and mindful practices, you can effectively reduce stress and support better diabetes management. 

Stress Management

Managing stress is essential for maintaining overall health and regulating blood sugar levels. When stress levels rise, the hormone cortisol increases, which can temporarily reduce inflammation but also elevate blood sugar, complicating A1C management. While cortisol is beneficial in short bursts, prolonged elevated levels can weaken the immune system and make inflammation worse, leading to further health complications. Life can undoubtedly be stressful, but adopting proactive stress management techniques can make a world of difference. Here are some helpful tips to guide you on your journey to reducing stress and supporting your well-being. 

• Mindfulness and Meditation: Daily mindfulness or meditation significantly reduces stress and enhances mental well-being. Start small, such as dedicating five minutes each morning to sit comfortably, close your eyes, and focus on your breath. Techniques like guided meditation, body scans, and mindful breathing help center your mind, lower cortisol levels, and positively impact blood sugar. 

• Deep Breathing: Incorporating deep breathing exercises into your routine can help you relax. Find a quiet space, sit comfortably, and try diaphragmatic breathing—inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. This activates the body’s relaxation response, promoting calm and reducing stress. 

• Sleep and Relaxation: Quality sleep is crucial for stress management and blood sugar stability. Aim for 7-9 hours nightly, establish a calming bedtime routine, and create an environment conducive to rest—consistent schedules and reduced screen time before bed can help significantly. 

• Joyful Activities: Engaging in hobbies or activities you love lowers stress and brings balance to your life. Whether it’s spending time with loved ones, diving into a hobby, or setting aside “me time,” joyful experiences help reduce cortisol and support overall health. 

These practices foster a balanced lifestyle, reducing stress while positively influencing blood sugar levels and overall well-being. 

You Are Not Alone 

Improving your A1C is a journey best taken with support. Building a strong support system can significantly enhance your success: Here are some key players who can help: 

• Family Members: Your family can be a tremendous source of support. They can help you make healthier food choices, join you in physical activities, and provide emotional support. Sharing your goals with family members can create a supportive environment that encourages healthy habits. 

• Co-workers and Friends: Don’t underestimate the power of your social circle. Co-workers and friends can offer encouragement, join you in exercise routines, and even help you stay on track with your dietary goals. Having a buddy system at work or in your social life can make the journey more enjoyable and less isolating. 

• HealthCoach & Tula Clinical Team: Your HealthCoach is a valuable resource for personalized guidance and motivation. He or she can help you set realistic goals, track your progress, and provide encouragement when you need it most. Regular check-ins with your HealthCoach can keep you accountable and on track. The Tula Clinical Team is there to offer expert advice and support. They can help you understand your medical needs, adjust your treatment plan as necessary, and provide insights into managing your diabetes effectively. Their expertise ensures that you are making informed decisions about your health. 

Together with your family, friends, HealthCoach, and Tula Clinical Team, you’ll have the support, motivation, and expertise to lower your A1C and build a healthier, more fulfilling life. 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN