Got High Glucose Levels? Time to Get Control
How to Improve Your A1C Numbers
A longtime client left her annual check-up feeling confused—and concerned.
Her fasted glucose (blood sugar) was “fine” at 95.
But her A1C told a different story.
Her doctor didn’t sugarcoat it:
She’s borderline prediabetic!
Here’s the catch: fasted glucose is just a snapshot in time. A1C reflects your average blood sugar over the past three months.
And those numbers matter:
✔️ Under 5.7% = healthy
⚠️ 5.7%-6.4% = prediabetes
🚨 6.5% + = diabetes
Type-2 diabetes is largely a LIFESTYLE-driven condition—and reversible for many.
For women in midlife, falling estrogen makes blood sugar regulation more of a challenge, increasing insulin resistance and the potential of prediabetes.
But this isn’t a dead end—it’s a wakeup call.
Here are some practical moves to help regulate your blood sugar rollercoaster ride.
JUST ONE THING
What if one of the most powerful tools for balancing your blood sugar isn’t a medication—but your muscles? 💪
Believe it or not, your muscles do a remarkable job of managing your blood sugar levels.
Your JUST ONE THING to Regulate Blood Sugar
Move Your Muscles Every Day
Every time you move, your muscles act like a glucose sponge, pulling sugar out of your bloodstream and improving insulin sensitivity.
That’s huge in midlife, when hormonal shifts make blood sugar harder to manage.
The American Diabetes Association recommends a minimum of 150 minutes a week of combined strength and aerobic movement—and it doesn’t have to be complicated.
Here’s a great pattern to follow:
✔️ Monday: Brisk walk or other aerobic activity
✔️ Tuesday: Resistance training
✔️ Wednesday: Brisk walk or other aerobic activity
✔️ Thursday: Resistance training
✔️ Friday: Brisk walk or aerobic activity
✔️ Weekend: Choose a fun activity for at least 30 minutes each day
The real magic is in daily movement!
If resistance training is brand new to you (or it’s been a minute), this super quick routine is the perfect place to begin.
Beginner Exercises to Balance Blood Sugar
- Squats (10 reps): Sit down into a chair then stand back up strong through feet, legs and hips. Try not to use your hands.
- Elevated Push-Ups (10 reps): Position hands against back of a chair or counter, hold firm plank position while lowering chest and pushing back up.
- Birddogs (30 secs/side): Position on hands & knees on floor; hold core stable while lifting one arm and opposite leg; take deep breaths as you hold then repeat with other arm & leg.
Extra Tip: Do these 3 simples exercises immediately after a meal to help improve your blood sugar regulation. Even just 10 minutes of movement following your meals can significantly help!
Did You Know...
- For men, having diabetes doubles their risk of heart disease, but for us women, the risk increases even more! Read more info on the reasons and potential cascading effects for women here: https://www.ohsu.edu/womens-health/three-ways-diabetes-different-women.
- Symptoms of prediabetes can mimic the symptoms of perimenopause and menopause. These include excess weight gain around the middle (visceral fat) which is common with unregulated insulin levels, fatigue, mood changes, sexual issues, yeast infections and UTIs.
- You could be at a higher risk of developing Type 2 diabetes if you had gestational diabetes, PCOS or have gone through early menopause (before age 45).
Until next week... Be strong💪
