Five morning habits that effectively regulate blood sugar without drugs

2024-05-11 16:34:00, Shëndeti CNA

Five morning habits that effectively regulate blood sugar without drugs

Illustrative photo

If you monitor your blood sugar levels, it can be frustrating to see them high in the morning. However, higher glucose levels in the morning hours are considered normal, as the body produces cortisol, the stress hormone, which can lead to a spike in blood sugar around 7 or 8 am.

That's why it's important to start your day by adopting some healthy habits that will keep your blood sugar under control throughout the day.

A glass of water

The first thing you should do when you open your eyes is hydrate. When you're dehydrated, your body contains less water, resulting in higher blood sugar levels, according to the Centers for Disease Control and Prevention (CDC). High sugar also creates more diuresis, which can make you even more dehydrated. So make sure you drink water in the morning, but also throughout the day.

Balanced breakfast

A good breakfast can keep you full throughout the day and also regulate your blood sugar levels. This can be achieved by choosing a breakfast rich in protein and fiber and consuming it an hour after waking up. In this way, unstable glucose values, which can occur if breakfast is skipped, are avoided.

A good choice is an omelet with vegetables and avocado and a slice of whole wheat bread or chia seed pudding with berries and yogurt.

A cup of coffee

If coffee is a staple of your morning routine, you don't have to give it up. However, care must be taken in the use of sugar. Although the CDC notes that some people are simply hypersensitive to caffeine and may notice a spike in blood sugar just from plain coffee, the real issue is what you add to it, according to Anthea Levi.

Wake up earlier

The stress of getting ready in the morning, on the other hand, raises blood sugar levels as more cortisol is produced, according to Dr. Chess. This happens because larger amounts of glucose are released into the blood by the liver.

Therefore dr. Shahu recommends giving yourself more time in the morning. This of course means that you have to be careful and go to bed early so that you get at least 7 hours of quality sleep.

At the same time, you can implement calmness into your morning routine by doing meditation or yoga or listening to relaxing music.

Physical activity

Even a ten-minute walk after breakfast is enough to lower blood sugar levels, according to Anthea Levi. Therefore, other aerobic exercises, such as cycling or running, are particularly useful in regulating sugar. On the other hand, it would be good to avoid exercises with weights, since they can have opposite results, according to Dr. Chess./ CNA