Definition of glycated hemoglobin levels and why they are important
There is something called glycated hemoglobin level that people with diabetes should pay attention to.
Glycosylated hemoglobin refers to the form in which glucose supplied to the blood is combined with hemoglobin in red blood cells, and measuring this number gives an average of 2-3 months of blood sugar levels.
Because it is an average number for several months, it is distinct from normal blood sugar measurements that measure temporary conditions, and is not affected by the food eaten that day or temporary conditions and conditions. Therefore, it is also an essential measurement along with normal blood sugar levels in diagnosing diabetes.
Normal level of glycated hemoglobin
The normal level of glycated hemoglobin should be measured between 4.0 and 5.6%, and if it exceeds 5.6%, it becomes a risk group for diabetes. In particular, if it exceeds 6.5%, the risk of hip disease is high, so the Korean Diabetes Association recommends keeping it below 6.5%. The standard of normal levels of glycated hemoglobin in Korea is more difficult than in the United States, where there are many diabetic patients, because it is necessary to manage diabetes more strictly due to the characteristics of Asians with small pancreas.
Every time the glycated hemoglobin level is lowered by 1%, the risk of complications of microvessels such as retinopathy, neuropathy, and kidney disease is reduced by 25%. Therefore, it is recommended that you aim to lower the blood sugar control by 0.5-1.0% per month while getting tested periodically. However, the target value of blood sugar control may vary depending on your age or whether you have o
ther complications.
Diet and exercise lower glycated hemoglobin levels
So what do we do to get to the normal level of glycated hemoglobin?
1. Exercise
By mixing lactate water and oxygen-free water evenly, one must manage one's weight. Exercise also lowers cholesterol, so you must do it. However, it is important to make a customized plan because each person has different levels of obesity, physical strength, and bad parts. For example, if your knees are not good or you are already obese, you can protect your knees by doing exercise in the water instead of doing exercises that strain your knees, such as climbing or running. Also, be careful not to overdo it beyond your own physical strength limit.
2. Eating Foods That Slowly Raise Blood Sugar
It is recommended to replace rice with mixed rice or barley rice, and to choose foods that slowly raise blood sugar.
Eat a lot of quinoa, oats, lentils, cabbage, spinach, and carrots. When eating carbs, eating them with vegetables and mushrooms helps control blood sugar.
In addition to diet and exercise, it is also important to get enough sleep and sleep well. The human body heals the body and restores organs while sleeping. Therefore, lack of sleep or poor quality of sleep can expose or worsen various adult diseases, and diabetes is no exception.
