These days, high sugar levels have become quite common. Long working hours, poor eating habits, and less physical activity have raised the chances of getting diabetes, no matter the age or gender. Blood sugar matters, especially when it starts rising without showing any visible warning signs. Your body has a smart way to manage blood sugar, also known as glucose. It produces a special hormone called insulin. This hormone helps sugar enter cells and convert that sugar into energy.
But sometimes, when your body can’t produce enough insulin or your cells are unable to convert sugar into energy. This excess sugar builds up in your blood. That’s when things go wrong and cause high blood sugar levels in your body. If this situation remains constant, it can lead to a condition called diabetes. If left unchecked, it may damage your heart, kidneys, or nerves.
Managing sugar levels is easy and often doesn’t require medicines, except in the case of diabetes. There are natural ways too. Let’s explore how to control HbA1c naturally without side effects.
What is HbA1c?
The HbA1c test, also known as Haemoglobin A1c, is a simple blood test. That shows your average blood sugar level over the last 3 months. Because sugar stays attached to your blood’s haemoglobin as long as the red blood cells stay in the body. Which is around 120 days. Higher HbA1c means your body is unable to process the sugar effectively. HbA1c is different from your fasting blood sugar test, as their purpose is different. While fasting blood sugar tests help check your current sugar levels, an HbA1c test helps in how well sugar is managed over time.
HbA1c Normal Range
The results of an HbA1c test can help you understand your diabetes status. Below are the HbA1c ranges and what they mean.
HbA1c Normal Range Chart
| HbA1C Percentage | Result |
| Below 5.7% | Normal |
| 5.7% to 6.4% | Prediabetes |
| 6.5% or higher | Diabetes |
HbA1c Test Result Interpretation In Detail
- An HbA1c test result below 5.7% is considered safe and it means you are non-diabetic.
- If your test result falls between 5.7% and 6.4%, it means you are at risk of becoming diabetic and urgent action is required. Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be diagnosed as diabetes. Prediabetes can be reversed with proper medication and lifestyle change.
- If your HbA1c test result is higher than 6.5%, it’s a clear indication that you are diabetic. It cannot be cured or reversed, however, it can be managed with medicines and a balanced diet.
If you recently had or are planning an HbA1c test and wondering what is the normal HbA1c level, it should be below 5.7% for a healthy person.
What is Normal HbA1c by Age?
There are few other factors that can affect your normal levels of HbA1c, and age is one of them. Below are the normal HbA1c levels according to age:
| Age Group | Percentage |
|---|---|
| Under 18 | 5.7% |
| 20–39 years | 6.0% |
| 40–49 years | 6.1% |
| 60+ years | 6.5% |
These test results may vary from lab to lab. It’s important to consult a doctor regarding your test results before you reach any conclusion.
How to Control HbA1c Naturally?
High levels of HbA1c can be managed naturally with a balanced diet and lifestyle changes. However, bringing HbA1c levels back to normal or under safe levels requires consistency, it won’t happen over night. Following are the simple practices that you can add to your daily routine to reduce your HbA1c levels.
- Regular Exercise: Working out every day or performing physical activity can do wonders. It will not only help you reduce some extra inches but also burn some extra sugar. It helps your body respond better to insulin. You don’t need to go to the gym, even simple physical activities can help, like walking, yoga, jogging or cycling for 30 minutes every day.
- Limit your Carbs: We all know carbohydrates are the primary source of energy for the body. But carbohydrates also turn into sugar. So managing your carb intake means managing sugar. If you are concerned about your sugar levels, it’s better you avoid white rice, white bread, and maida-based items. Instead, choose whole grain, brown rice, oats and millets. These items are full of fibre, thus taking long to digest and don’t spike quickly.
- Add More Fibre: If you want to stay healthy and reduce your sugar levels, then fibre is your friend. It slows down sugar absorption. causing a lower glucose spike after meals. Following are some good sources of fibre.
- Green leafy vegetables
- Legumes like chana and rajma
- Fruits like guava and apple (with skin)
- Whole grains like dalia and bajra.
- Nuts
- Pick Low Glycemic Foods: It’s a system that ranks food items with carbohydrates on how quickly they raise your glucose level. High glycaemic foods are bad for your health and can lead to diabetes over time, whereas foods with a low GI release sugar slowly. So your blood sugar remains stable.
Food Items with a low glycemic index:
- Barley
- Oats
- Lentils
- Unsweetened curd
- Non-starchy vegetables
- Whole wheat pasta
- Reduce Stress: Chronic stress can trigger cortisol, a hormone known for increasing sugar levels to provide the body with quick energy during a stressful situation. That’s why it’s important to manage stress. Try meditation, deep breathing, morning walks and spending time with friends to manage your stress levels.
- Monitor: Regular HbA1C checkups can help you and your doctor in monitoring your sugar levels. It helps track how well your body responds to the treatment and diet.
- Stay Hydrated: Drinking water helps remove excess toxins and sugar through urine. Go for plain water, coconut water, buttermilk and avoid sugary items such as soda, packed juices, alcohol and synthetic fruit juice.
- Sleep Well: Poor sleep can raise your sugar levels over time. Inadequate sleep can make you insulin resistant and put you at risk of developing type 2 diabetes. Sleep for at least 7 to 8 hours every night.
- Avoid Bedtime Snacks: Eating too close to bedtime gives your body less time to digest. This affects your fasting sugar levels. Try to finish your dinner at least 2 hours before you sleep.
- Avoid Processed Food: Packed food items are not only deep fried but also full of fat. Items like chips, bread, candies and packed fruit juice are full of sugar and have high glycemic index. So it’s better to avoid these food items and switch to the healthy alternatives.
Managing sugar doesn’t always need strong medicines, with the right steps, you can support your body naturally. The goal is not just to bring HbA1c down. It’s to keep it there. Long term habits matter more than short term changes. Stick to simple routines, walk, eat clean, stay calm, and check levels on time. Small actions make big results.
Frequently Asked Questions
Q. What is the normal HbA1c level?
Ans. The normal range for HbA1C levels is below 5.7%. If your HbA1c test result is below 5.7%, it means you don’t have diabetes.
Q. Does the HbA1c test need fasting?
Ans. No, fasting is not required for an HbA1c test, as it measures your sugar levels over the past 3 months.
Q. Which test is best for diabetes?
Ans. The HbA1c test is widely used to diagnose and monitor diabetes around the world.
Q. Is diabetes curable?
Ans. No, diabetes cannot be cured normally. However, it can be managed with medicines, regular testing and a healthy diet.
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