The Normal A1. C Level - Diabetes Developments. You want to control your diabetes as much as possible. Have you heard about the Paleo diet and were curious about how to get started? Need help in the kitchen? Popular American decade foods, menus, products & party planning tips. You wouldn’t be reading this if you didn’t. So you regularly check your A1. C level. This is the best measurement of our blood glucose control that we have now. It tells us what percentage of our hemoglobin — the protein in our red blood cells that carry oxygen — has glucose sticking to it. The less glucose that remains in our bloodstream rather than going to work in the cells that need it the better we feel now and the better our health will continue to be. As we are able to control our diabetes better and better, the reasonable goal is to bring our A1. C levels down to normal — the A1. C level that people who don’t have diabetes have. But before we can even set that goal, we have to know what the target is. The trouble with setting that target is that different experts tell us that quite different A1. C levels are “normal.” They tell us that different levels are normal — but I have never heard of actual studies of normal A1. Since November 1994, Scambusters.org has helped over eleven million people protect themselves from scams. Scambusters is committed to helping you avoid getting.C levels among people without diabetes — until now. The major laboratories that test our levels often say that the normal range is 4. They base that range on an old standard chemistry text, Tietz Fundamentals of Clinical Chemistry. The Diabetes Control and Complications Trial or DCCT, one of the two largest and most important studies of people with diabetes, said that 6. But the other key study, the United Kingdom Prospective Diabetes Study or UKPDS, which compared conventional and intensive therapy in more than 5,0. Those levels, while unsubstantiated, are close. But they comes along one of my heroes, Dr. Bernstein, the author of the key text of very low- carb eating for people with diabetes, Dr. Bernstein’s Diabetes Solution. Bernstein himself developed type 1 diabetes in 1. For my patients. Bernstein says is normal is so at odds with the other experts that at least a year ago I determined to find scientific proof of what a normal A1. C level actually is. It turned out to be a lot more difficult to find than I ever imagined. My personal quest for a normal A1. By Dana Leigh Smith & The Editors of Eat This, Not That! Whether or not you want to admit it, it. Knowing you look good in an outfit can boost your confidence, but putting it together can seem daunting. Pilates has become synonymous with lean, toned bodies. But the benefits of Pilates go far beyond simple core strength and flexibility. In addition to the aesthetic. WebMD Site Map - Diet & Weight Management Articles. An Overview of Bee Pollen; Medicinal Uses of Honey: What the Research Shows. Welcome to Boxing for Life! This site is dedicated to teach individuals how to box, and to give back to the sport that has helped change my life. One of our most stubborn challenges is to control the dawn phenomenon. C level and that of my favorite Certified Diabetes Educator drove that search. When I learned in 1. I had diabetes and that my A1. C level was 1. 4. I was gradually able to bring it way down. Lately I have been doing everything I can think of to try to get my A1. C down to normal. But in 2. 00. 8 my level in nine separate A1. C tests always ranged from 5. That’s far from normal, according to Dr. Bernstein. My favorite Certified Diabetes Educator is also doing everything she can to get a normal A1. C level. And she doesn’t even have diabetes — which she double- checked by taking a glucose tolerance test — but her most recent A1. C was 5. 4. What could we be doing that is so wrong? Each of us is thin, eat a very healthy diet, exercise a lot, take care of our teeth and gums, which is a major source of infection. Could we have other infections or stresses that prevent us from getting our A1. C levels down to “normal”? It turns out that my favorite Certified Diabetes Educator and I have normal A1. C levels after all. I learned this just yesterday when I finally tracked down actual research determining what normal levels are. A friend suggested that I contact the people who run the standardization program for A1. C testing. This organization affiliated with the University of Missouri is the NGSP. Those initial used to stand for the National Glycohemoglobin Standardization Program. But now that the NGSP is international, they changed the name. So I called Curt Rohlfing, the NGSP data manager and technical writer/research analyst at the University of Missouri. And finally hit pay dirt in my quest for learning what a normal A1. C is. Curt told me that every three or four years his lab at the university studies a group of people who don’t have diabetes to scientifically determine what a normal A1. C level is. The results from one study to the next are always close, Curt told me. In their most recent study they tested 2. Missouri. I asked how they knew if the people they tested didn’t have diabetes. They ranged from 4. Curt replied. That’s at plus or minus 3 standard deviations. I am certainly no statistician. But Curt tells me that it includes about 9. The range is narrower — 4. This includes about 9. The upper limit is the more important one,” Curt explained further. In fact, levels below 4. Remember these are the ranges obtained by the people who set the standards for A1. C tests. Sadly, however, not every laboratory or home test kit meets those standards. Maybe the lab that Dr. Bernstein uses doesn’t. Curt suggests that you ask your doctor if the lab running the test uses a method that is certified by the NGSP. The first conclusion of the research for me is that we need to shoot for a normal A1. C level of no more than 6. However, an A1. C level of 6. That’s why the American Diabetes Associations sets the goal conservatively at 7. Still, a lower A1. C level among people who take those medications is possible without hypos. Bernstein has amply shown that both in his own life and that of thousands of his patients. And certainly, for those of us who don’t take insulin injections or one of the sulfonylureas we can set our goal even lower. That’s because we have to understand the different between normal and optimal. For example, two- thirds of all American adults are overweight. Thus it has become normal in our culture to be overweight. Likewise, the average American gets little exercise, and that is also normal. We know that being a chubby couch potato isn’t optimal.“I’m going to aim to be in the lower end of the normal A1. C range,” my favorite CDE tells me, “because that is what I believe is optimal for human health.” And now that I know my A1. C is in the normal range I am still going to do my best to bring it down as much as possible. Are you? This article is based on an earlier version of my article published by Health. Central. Never Miss An Update. Subscribe to my free newsletter . It covers new articles and columns that I have written and important developments in diabetes generally that you may have missed. Fashion, Style & Personal Care - How To Information. How to Get a Flat Stomach in 4 Weeks. Say it like a mantra: your stomach is more than your abs. While the six- pack may be the star of the show, it's your other core muscles - - the obliques and transverse abdominis - - that act as the literal supporting cast to hold you in and give you a well- defined torso. For faster toning, hit your core from all sides through workouts and healthy eating. You'll start with two reliable standards: the basic plank and crunch. You'll then challenge your body with variations that target your entire core. Perform cardio and integrate a bloat- busting diet, and you'll see noticeable tummy subtraction in four weeks. Master the plank to strengthen your core, back and shoulders. Move into a pushup position on the floor, with your weight supported or your palms and the balls of your feet. Make sure your body forms a straight line from your heels to the top of your head and your hands are directly under your shoulders with your elbows straight. Pull your navel toward your spine to engage your core muscles. Work up to two minutes. Hold the plank position, supporting your weight with your palms, to begin the horizontal plank, a variation of the traditional plank that targets your transverse abdominis . While keeping your back straight, shift your weight slightly to your left as you lift your right arm off the floor. Hold your right arm straight out, parallel to the mat. Lower your arm back to the floor slowly. Repeat for one set of 1. For an added challenge, hold a light- weight dumbbell in your right hand. Switch arms and repeat the exercise. After two weeks, work up to two sets of 1. Assume the plank position, this time with your feet on top of your stability ball. Tighten your abs, plant your palms on the floor with your elbows straight, and make sure your body is in a straight line from your toes to your shoulders - - you'll need the support. Using your feet to stabilize the ball, bend your knees and move your hips and core to draw a capital A with the ball, then B, and so on. Do as many letters as you can with good form, working up to the entire alphabet by the end of week two. Once you've mastered the alphabet, you can try numbers or simple shapes. Stand up straight, shoulders relaxed and feet shoulder- width apart, to begin a variation of the plank called the inchworm. Bend at the waist and place your palms on the floor in front of you. Carefully walk your hands out in front of you, letting your heels rise off the floor, until you're in the plank position. Keeping your back straight and core engaged, walk your feet forward slowly until you reach your hands - - your movement and body shape should mimic an inchworm. Repeat for one set of 1. Place your hands behind your head with your elbows bent. Tighten your stomach muscles to lift your head and shoulders off the floor. You're using your hands to support your head - - not to push your head forward - - which would put a strain on your neck. Slowly lower your head and shoulders to the floor, keeping your core tight. Repeat for one to three sets of 1. Move into the sit- up position, this time with your stability ball under the middle of your back. Make sure your feet are planted on the floor. Tighten your abs to perform a basic crunch, then move your upper body to the left, then forward, then to the right and back to your crunch position. Imagine you're drawing a large diamond or circle in the air with the top of your head. This movement engages your obliques. Repeat 1. 0 times, then switch sides, moving to the right first instead of the left. Start with one set on each side, working up to two sets by the end of week two. Lie on the floor or a mat with your hands behind your head, legs extended, to perform reverse crunches. Pull your navel to your spine and press your lower back into the floor. Keep your back pressed to the floor as you lift your legs into the air, feet together, knees straight. You can cross your ankles if you choose. Slowly lower your legs back to start, keeping your core tight. Repeat for one set of 1. Sit in a sturdy chair to perform a sitting variation of the crunch called the captain's chair. Sit on the edge of the chair, feet on the floor, with your palms planted on either side of your thighs and your fingers facing forward. Tighten your abs by pulling your navel toward your spine as you lift your feet off the floor and bring your knees to your chest. Slowly lower your feet back to start. Perform one to three sets of 1. If you're at a gym, you may find a piece of equipment called a captain's chair where you can perform this exercise. Perform at least 1. For best results, work up to 3. Regular cardio will help burn fat and expose the abdominal muscles you've been building. Eat 8. 0 to 9. 0 g of lean protein daily in fish, chicken, lean red meat, nuts, legumes and soy products. About 3. 5 percent of your calorie intake should come from lean protein. Fight belly bloat by drinking plenty of water. While your actual water intake comes from both beverages and food, aim for at least eight 8- oz. Trans fats, which are used to increase food's shelf life, are notorious for packing fat around the waist. Cut back on sodium, carbonated drinks and caffeine, all of which increase belly bloat. Stick to 2,3. 00 mg of sodium daily. This is especially important in week four, since a week of bloat can mask a month of hard workouts. For fastest results, push yourself to do as many good- form repetitions and sets as you can without pain. Stability ball. Lightweight dumbbell. Exercise mat (optional).
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