Ways to lower glucose levels

Q: I have Type 2 diabetes and am having trouble getting my A1cs to stay below 7%. I exercise, eat pretty wisely and take my medication. What else can I try? Elsie R., Weehawken,

New Jersey A: It can be a challenge to control or reverse Type 2 diabetes, but it’s doable and aiming for an A1c of 6.5% is a great goal. Diet, of course, matters enormously — and eliminating highly processed foods is step number one. Then upping your fruit, vegetable and 100% whole grain intake is next. A few cups of coffee daily help, too. Daily physical activity, along with your meds, is also essential. Plus, there are some quirky approaches that you might adopt that could make all the difference.

Mind-body practices like meditation, Qigong, yoga and mindfulness-based stress reduction help control blood sugar levels, according to a study from the Keck School of Medicine of USC. Yoga, for example brought down A1cs by 1% — and while that might seem slim, metformin, the most commonly taken medication for Type 1 diabetes, reduces A1cs by an average of 1.1%. And, more yoga, more reduction. So add it and/or another mind-body practice to your weekly routine.

Another unexpected method: Combating loneliness. A study found that loneliness doubles the risk of developing diabetes — perhaps because of associated sedentary habits and comfort eating, depression, insomnia and elevated levels of the stress hormone cortisol, which promotes insulin resistance. Whatever the cause, the same triggers can persist post-diagnosis, worsening outcomes. I suggest trying to increase connections with friends and family, volunteering in a local charity, joining a hobby-club and/or taking yoga classes.

One more tip. A four-year study looked at three groups of people with Type 2 diabetes taking metformin plus insulinboosting sitagliptin, liraglutide, or glimepiride and a fourth group taking metformin and long-acting insulin glargine U-100. Insulin glargine and liraglutide performed the best of four medications. Ask your doctor if medication changes might be beneficial for you.