Want to improve your health? Start with your blood markers. Two key ones—CRP (inflammation) and HbA1c (blood sugar)—can reveal risks for diabetes, heart disease, and more. Here’s the good news: small changes in diet, exercise, and daily habits can make a measurable difference.

Key takeaways:

• CRP: High levels (above 3.0 mg/L) signal inflammation, linked to heart disease and diabetes. Anti-inflammatory foods like berries, fatty fish, and olive oil help lower CRP.
• HbA1c: Tracks average blood sugar over 2–3 months. Aim for below 5.7% to avoid prediabetes and diabetes. Reduce refined carbs and sugars, and focus on whole grains and fibre.
• Daily habits: Regular exercise (150 minutes/week), stress management, and quality sleep can improve both markers.
• Progress tracking: Tools like continuous glucose monitors (CGMs) offer real-time insights into how your lifestyle affects blood sugar.

Start small: Add a daily walk, swap sugary snacks for whole foods, or practise deep breathing. Every step improves your health.

What CRP and HbA1c tell you about your health

CRP and HbA1c are two key markers that reveal a lot about your overall health. CRP highlights inflammation in the body, while HbA1c offers a snapshot of long-term blood sugar control. 

Together, they provide a clearer picture of your metabolic health and potential disease risks. Let’s dive into what these markers mean and how they function.

CRP: a window into inflammation

C-reactive protein (CRP) is a protein made by your liver in response to inflammation. Think of it as your body’s alarm system—it reacts quickly when inflammation occurs, making it a useful tool for identifying potential health issues.

• Healthy CRP levels: A CRP reading of 0.8–1.0 mg/dL or lower is considered healthy. High-sensitivity CRP (hs-CRP), often used for cardiovascular risk assessment, should ideally stay below 3.0 mg/L.
• Elevated levels: CRP levels between 3.1 and 10 mg/L may indicate chronic inflammation, often tied to cardiovascular risks. Levels above 10 mg/L usually point to acute inflammation caused by infections or injuries.
• Type 2 diabetes and CRP: People with type 2 diabetes often have CRP levels ranging between 4.49 and 16.48 mg/L.
• Severe infections: CRP levels exceeding 50 mg/dL are linked to bacterial infections in about 90% of cases.

Interestingly, research suggests that CRP levels can predict heart disease up to a decade before diagnosis. Spotting abnormal CRP levels early can help guide lifestyle changes to lower inflammation and improve overall health.

‍Want to learn how to catch silent inflammation early and keep your metabolism in check? Explore our article on chronic inflammation and the CRP blood test that reveals it.

HbA1c: a long-term blood sugar tracker

HbA1c measures how much sugar is attached to haemoglobin, the protein in red blood cells. Since red blood cells live for about 120 days, this test reflects your average blood sugar levels over the past two to three months. It’s a reliable way to track long-term blood sugar management.

• Normal ranges: An HbA1c below 5.7% is considered normal.
• Prediabetes and diabetes: Levels between 5.7% and 6.4% suggest prediabetes, while 6.5% or higher is used to diagnose diabetes.
• Diabetes management: For most people with diabetes, the goal is to keep HbA1c at 7% or lower.

Elevated HbA1c levels don’t just indicate poor blood sugar control—they’re also linked to serious complications like coronary heart disease and stroke. In fact, just a 1% increase in HbA1c has been associated with a 30% rise in all-cause mortality and a 40% increase in cardiovascular-related deaths among those with diabetes.

If you’re over 45 or have risk factors for prediabetes or type 2 diabetes, an A1C test is a smart move. For those already managing diabetes, testing HbA1c at least twice a year helps monitor progress and fine-tune treatment plans.

Foods that improve your blood markers

Making thoughtful changes to your diet can help lower CRP (C-reactive protein) and HbA1c levels by reducing inflammation and stabilizing blood sugar. The best part? You might notice measurable improvements in just a few weeks.

Anti-inflammatory foods to add to your diet

Certain foods are known to fight inflammation, helping to lower CRP levels. Key players include tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and fruits like berries and cherries. These foods are packed with antioxidants and other compounds that help counteract inflammation.

Fatty fish like salmon and mackerel are particularly effective, with two servings a week shown to reduce CRP levels. Berries are another standout. For example, eating one cup of blueberries daily can lower cardiovascular risk by up to 15%. Strawberries and cherries offer similar benefits due to their rich antioxidant content.

To maximise these benefits, use extra virgin olive oil and focus on whole, nutrient-dense foods rather than processed options.

Recent research highlights how quickly these foods can make a difference. In one study, participants following the Low Inflammatory Foods Everyday (LIFE) diet saw their CRP levels drop by 0.47 mg/L in just seven days. Those who added a LIFE smoothie to their regular diet experienced an even greater decrease of 1.2 mg/L over the same period.

On the flip side, cutting back on inflammatory foods is just as important. Reducing your intake of refined carbohydrates, fried foods, red meat, and processed meats can further help lower CRP levels.

Cut back on refined carbs and added sugars

Refined carbohydrates and added sugars are some of the biggest culprits behind high HbA1c levels. These foods cause rapid blood sugar spikes, which can lead to insulin resistance and higher overall glucose levels.

To avoid these spikes, steer clear of white bread, pasta, sugary drinks, desserts, and processed snacks. Instead, opt for whole grains, vegetables, and high-fibre foods, which release glucose more slowly into your bloodstream. A practical approach is the diabetes plate method: fill half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with complex carbohydrates.

Many people who adopt these changes see their HbA1c levels drop by 0.5% to 1.5% within three months.

Balance your meals and time them right

Beyond what you eat, how you balance and time your meals can make a big difference in managing both CRP and HbA1c levels. Combining protein, fibre, and healthy fats with carbohydrates can slow glucose absorption and prevent blood sugar spikes.

Make sure each meal includes equal portions of protein and complex carbohydrates. Using net carb calculations (total carbs minus fibre) can help guide your portion sizes. Starting meals with non-starchy vegetables is another smart tactic to slow sugar absorption.

Meal timing is equally important. Eating at regular intervals and avoiding skipped meals can help prevent large swings in blood sugar. Spacing meals 4-5 hours apart and having your largest meal earlier in the day aligns with your body’s natural insulin sensitivity patterns.

Finally, don’t underestimate the power of fibre. Most Americans only consume about half the recommended daily amount. Whole foods, rather than supplements, are the best way to increase fibre intake and lower CRP levels. Choosing whole, fibre-rich foods not only benefits your blood sugar but also supports your overall health.

‍Wondering if chronic disease runs in your family? Learn how your daily habits can influence your health outcomes, no matter your DNA.

Daily habits that lower CRP and HbA1c

Beyond dietary adjustments, incorporating daily habits like exercise and stress management can have a big impact on CRP and HbA1c levels. These changes are easy to weave into your routine and can lead to long-term health benefits.

Add regular exercise to your week

Exercise plays a key role in improving both CRP and HbA1c levels, and you don’t have to be a gym enthusiast to see results.

Aim for 150 minutes of moderate-to-vigorous aerobic activity each week, spread across at least three days. That’s about 30 minutes a day, five days a week. Whether it’s brisk walking, swimming, or cycling, choose activities you enjoy and can stick with.

Adding resistance training two to three times a week using bodyweight exercises or resistance bands can further reduce inflammation and help stabilise blood sugar.

The benefits are clear. Meeting these activity guidelines has been linked to a 40% reduction in cardiovascular mortality and even greater impacts on overall mortality. For example, the Nurses' Health Study revealed a 34% drop in diabetes risk for every hour of brisk walking per day. If you’re short on time, high-intensity interval training (HIIT) is another great option. Even small increases in physical activity can help. Women who include at least one vigorous exercise session weekly reduce their risk of developing type 2 diabetes by 16%.

But exercise isn’t the only factor; managing stress is equally important for keeping inflammation and blood sugar in check.

Manage stress to control inflammation

Chronic stress can quietly sabotage your health. When you’re stressed, your body releases cortisol, which raises blood sugar and fuels inflammation. This is especially challenging for people with diabetes, who are 2 to 3 times more likely to experience depression than those without diabetes, creating a cycle that can worsen blood sugar control.

Getting 7–9 hours of quality sleep each night can make a big difference. For those with prediabetes or diabetes, better sleep can lower HbA1c levels by 0.3–0.5%. Poor sleep disrupts hormones, making stress harder to manage.

Simple relaxation techniques like deep breathing, meditation, or visualisation can help lower stress hormones that spike blood sugar. Meditation, in particular, has been shown to encourage healthier eating habits, which contribute to more stable glucose levels.

Tracking your stress patterns alongside your glucose levels can be a game-changer. Recognising triggers whether from work, family, or even traffic, allows you to make adjustments. Practicing self-compassion and focusing on what you can control, like sticking to prescribed medications, eating balanced meals, staying active, and maintaining a consistent sleep schedule, can further improve blood sugar levels.

Combining physical activity with mindfulness can amplify the benefits. Activities like yoga and tai chi not only get you moving but also help reduce stress. For instance, a 2023 study found that combining elastic band resistance exercises with modified Thai yoga for 40 minutes, five days a week, over 12 weeks significantly lowered fasting blood glucose and HbA1c levels in elderly patients with type 2 diabetes, while also reducing oxidative stress and airway inflammation.

Lastly, don’t underestimate the power of joy. Whether it’s gardening, painting, reading, or spending time with loved ones, these activities can redirect your focus away from stress and promote stable blood sugar levels. Even something as simple as a 15-minute walk after meals can significantly reduce post-meal blood sugar spikes.

Looking for a full health overview? Check out our guide on getting a full body check in Australia and what tests to consider.

How Vively's CGM program helps track your progress

When you’re making changes to your diet and exercise routine, it’s easy to feel like you’re guessing what works and what doesn’t. That’s where continuous glucose monitoring (CGM) steps in. Vively’s CGM program provides clear, actionable insights into how your body reacts to everyday choices, whether it’s your morning coffee or an evening workout. This data helps you move closer to improving your blood markers more effectively.

Understand how food and exercise impact your blood sugar

Vively’s program doesn’t just collect data - it helps you use it. By analysing and scoring foods on a scale from 0 to 10, it identifies which foods cause glucose spikes and crashes. You can also log meals, workouts, and sleep patterns to make real-time adjustments that suit your body’s unique needs.

“Using Vively has been such an eye opening experience! It's really helped me understand the impact of different factors (food, sleep, exercise, stress) on my glucose levels. This learning has also been supported by being able to ask questions and get tips and tricks from the Vively dietician. I would definitely recommend Vively for anyone wanting to learn a bit more about their body and health!”  — Jo F.

The program helps you see how factors like meal timing, exercise, and sleep influence your glucose levels. For instance, you might find that a quick 20-minute walk after dinner keeps your blood sugar steady, while skipping breakfast could lead to an afternoon energy slump. Armed with this knowledge, you can plan meals and workouts around periods of stable glucose. In fact, 82% of beta users reported having more energy, and 85% noticed a drop in their BMI.

Benefit from personal coaching and expert guidance

Having data is great, but knowing how to use it is even better. That’s why Vively combines CGM with personalised nutrition coaching to help you make meaningful, lasting changes.

Your coach provides tailored recommendations based on your glucose patterns. If a certain food causes a spike, they’ll explain why and suggest better alternatives. This guidance often includes balancing carbs, protein, and healthy fats at each meal, as well as focusing on low glycaemic index foods.

Find motivation through community support

In addition to coaching, Vively offers a supportive community and gamification features to keep you motivated.

The program’s gamification insights area gives you a wellness score, letting you see how your metrics compare to others in the community. Many users highlight the value of the support team, which includes dietitians who provide personalised advice based on your data. Together, these features create a strong, encouraging system.

With 92% of beta users giving the program 5+ stars. Vively’s CGM program has earned a loyal following. Priced at $249 per quarter with the flexibility to cancel anytime, and additional sensors available for $129 each (with free delivery), it offers an accessible way to stay on top of your health.

Start improving your blood markers today

You don’t need a complete lifestyle overhaul to improve your blood markers. By focusing on small, consistent steps, you can make meaningful, lasting changes to your metabolic health.

1. Get moving: Aim for at least 150 minutes of moderate physical activity each week about 20 minutes a day. Whether it’s brisk walking, swimming, or even gardening, pick activities you enjoy that get your heart rate up.
2. Eat smart: Fill your plate with fruits, vegetables, lean proteins, and whole grains. Foods like dark leafy greens, berries, nuts, and fatty fish are especially helpful for reducing inflammation and stabilising blood sugar.
3. Achieve modest weight loss: Even small reductions in weight can lower inflammation and improve your blood markers. Pairing healthier eating with regular exercise sets the foundation for sustainable weight management.
4. Manage stress: Incorporate stress-relief techniques like meditation, yoga, deep breathing, or engaging in hobbies you love. Prioritising quality sleep and staying connected with others also supports balanced inflammation and blood sugar levels.
5. Monitor your Progress: Regular testing and tracking can make a big difference. Research shows that 80% of people improve their biomarkers through consistent lifestyle adjustments. Tools like a continuous glucose monitor or a simple journal can help you stay on track, with 75% of individuals seeing measurable improvements by adopting recovery-focused habits.

The key is to start small. Pick one manageable change whether it’s adding a daily walk, swapping in more whole foods, or setting aside time to unwind, and build from there. Every step counts.

FAQs

How can I monitor my CRP and HbA1c levels from home?

You can keep an eye on your CRP (C-reactive protein) and HbA1c levels from the comfort of your home with easy-to-use testing kits. For CRP, high-sensitivity kits are available that require just a small finger-prick blood sample, delivering quick results. Similarly, HbA1c kits let you measure your average blood sugar levels from the past 2–3 months, with results ready in minutes.

These handy tools make it easier to track your progress and observe how lifestyle changes like eating healthier or managing stress are affecting your health. Be sure to discuss your results with your healthcare provider to understand them fully and ensure they align with your health objectives.

What dietary changes can help lower inflammation and keep blood sugar stable?

To help manage inflammation and keep blood sugar levels steady, focus on incorporating anti-inflammatory foods into your meals. Think leafy greens, fatty fish like salmon, nuts, seeds, and extra virgin olive oil. At the same time, try to limit processed foods, refined carbs, and added sugars, as these can lead to blood sugar spikes and contribute to inflammation.

For improved blood sugar control, opt for high-fibre carbohydrates such as whole grains, legumes, and vegetables. Combine these with lean proteins like poultry, fish, or plant-based options like tofu. Pairing protein and fibre in your meals can help stabilise blood sugar levels and maintain consistent energy throughout the day.

How does managing stress help improve CRP and HbA1c levels, and what are the best techniques?

Managing stress plays a crucial role in improving CRP (C-reactive protein) and HbA1c levels. It does this by lowering cortisol, reducing inflammation, and helping stabilise blood sugar. When stress becomes chronic, it triggers the release of cortisol and inflammatory markers, which can gradually worsen these important health indicators.

To manage stress effectively, consider these approaches:

• Mindfulness practices: Techniques like meditation or deep breathing can help calm the mind and body.
• Physical activity: Activities such as walking, yoga, or strength training can reduce stress and improve overall well-being.
• Cognitive-behavioral therapy (CBT): This form of therapy helps identify and reshape negative thought patterns that contribute to stress.
• Relaxation exercises: Practices like progressive muscle relaxation or guided imagery can promote a sense of calm and relaxation.

Incorporating these methods into your daily routine can naturally support better metabolic health and help reduce inflammation over time.

How can I monitor my CRP and HbA1c levels from home?

You can keep an eye on your CRP (C-reactive protein) and HbA1c levels from the comfort of your home with easy-to-use testing kits. For CRP, high-sensitivity kits are available that require just a small finger-prick blood sample, delivering quick results. Similarly, HbA1c kits let you measure your average blood sugar levels from the past 2–3 months, with results ready in minutes.

 These handy tools make it easier to track your progress and observe how lifestyle changes like eating healthier or managing stress are affecting your health. Be sure to discuss your results with your healthcare provider to understand them fully and ensure they align with your health objectives.

What dietary changes can help lower inflammation and keep blood sugar stable?

To help manage inflammation and keep blood sugar levels steady, focus on incorporating anti-inflammatory foods into your meals. Think leafy greens, fatty fish like salmon, nuts, seeds, and extra virgin olive oil. At the same time, try to limit processed foods, refined carbs, and added sugars, as these can lead to blood sugar spikes and contribute to inflammation.

 For improved blood sugar control, opt for high-fibre carbohydrates such as whole grains, legumes, and vegetables. Combine these with lean proteins like poultry, fish, or plant-based options like tofu. Pairing protein and fibre in your meals can help stabilise blood sugar levels and maintain consistent energy throughout the day.

How does managing stress help improve CRP and HbA1c levels, and what are the best techniques?

Managing stress plays a crucial role in improving CRP (C-reactive protein) and HbA1c levels. It does this by lowering cortisol, reducing inflammation, and helping stabilise blood sugar. When stress becomes chronic, it triggers the release of cortisol and inflammatory markers, which can gradually worsen these important health indicators.

 To manage stress effectively, consider these approaches:

•  Mindfulness practices: Techniques like meditation or deep breathing can help calm the mind and body.
• Physical activity: Activities such as walking, yoga, or strength training can reduce stress and improve overall well-being.
• Cognitive-behavioural therapy (CBT): This form of therapy helps identify and reshape negative thought patterns that contribute to stress.
• Relaxation exercises: Practices like progressive muscle relaxation or guided imagery can promote a sense of calm and relaxation.

Incorporating these methods into your daily routine can naturally support better metabolic health and help reduce inflammation over time.

Disclaimer: This article is for general informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before making changes to your diet, lifestyle, or health routine.