Hi Mam, This is Shankar and 39 years old 69Kg weight and 5.10 height. I have fasting level around 180 and after food 250. Hba1c around 11. Taking metformin 500mg morning and night after food. Doing walking around 3km on morning. Please advise to reduce Hba1c.

Ans: Glad to know that you are more conscious of your health and diet. However, a FBS of 170 mg/dl and PP of 190-225 mg/dl is still in an uncontrolled blood sugar level range. Focus on lifestyle modifications like selection of complex carbohydrates like whole grains and legumes. Include high fiber foods like vegetables, fruits, oats, etc. in your daily diet. Avoid the intake of foods high in added sugars and processed foods like cakes, pastries, fried foods, fast foods, chocolates, alcohol, etc. to prevent blood sugar spikes. Maintain at least 150 minutes of moderate-intensity aerobic physical activity per week. Achieve a healthy weight. Follow a regular exercise regimen and eat at regular intervals.

Ans: Maintaining a healthy HbA1c level is crucial for diabetes management. Hereditary is a contributing factor to high levels of HbA1c. Continue with your millet-based diet, as they are a good choice due to their low glycemic index. Focus on complex carbohydrates with high fiber content (like vegetables, whole grains, and legumes). Limit starchy carbs (such as white rice, bread, and potatoes) that can cause blood sugar spikes. Fill half your plate with non-starchy vegetables (carrots, greens, zucchini, tomatoes). Include lean protein (chicken, tofu) and low healthy fats in your diet. Physical activity helps improve insulin sensitivity and lowers blood sugar, so be active. Focus on fat loss and muscle gain.

Ans: Gradually increase the phtsical activity
And have an early dinner by 6/6.30pm
Continue avoiding Sugar in any form

Ans: You should consult a nutritionist to get a diet plan, they might also give you the glucose monitor to better understand your sugar spikes. You must take corrections at this stage, so you can avoid diabetes.

Ans: A fasting blood sugar level of 484 is indicative of uncontrolled diabetes. It would be advisable to check with your local physician or a diabetologist on this. You may need to undergo some blood tests to diagnose the etiology of the condition.