Keeping your blood sugar under control can give you more energy, help you concentrate, improve your mood, and have long-term health effects.
On the other hand, blood sugar levels that aren’t stable can make you tired, hungry, and irritable, and they can also make you more likely to get long-term conditions like diabetes and insulin resistance.
Changing a few simple habits that are backed by science can have a big effect on how stable your blood sugar is throughout the day.
We’ll talk about the best things to do in the morning and in general to keep your blood sugar levels healthy, using information from nutritionists and science studies.
1. Start Your Day with Hydration
A simple but effective way to control your blood sugar is to drink water first thing in the morning. When you wake up, drinking one to two cups of water can help flush out sugar from your body by diluting extra blood sugar.
Registered dietitian Stacey Woodson says that adding cucumber, citrus, or herbs to water can make it more fun to drink and help keep blood sugar stable throughout the day.
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2. Prioritize a Protein- and Fiber-Rich Breakfast
You can’t say enough good things about breakfast for controlling your blood sugar. Tracy McKelvey, a diabetes instructor, says that eating a low-carb, high-protein, and high-fiber breakfast can help keep your blood sugar levels in check in the morning and give you benefits all day.
Here are some examples of well-balanced breakfasts:
- A veggie omelet with avocado slices
- Peanut butter on whole-grain toast
- Greek yogurt topped with fresh berries and walnuts
These options slow digestion, promoting steadier blood sugar levels and reducing post-meal glucose spikes. Studies also highlight that a low-carb breakfast is particularly beneficial for individuals with type 2 diabetes, supporting overall glycemic control.
3. Keep Your Caffeine Intake in Check
A coffee in the morning can get you going, but drinking more than 250 milligrams of caffeine (about 2.5 cups of coffee) may cause your blood sugar to rise for a short time.
This happens because coffee makes adrenaline come out, which tells the liver to release glucose.
To lessen this effect, drink your coffee with a healthy meal or think about adding a scoop of protein powder to your coffee (also called “proffee”) to slow down the absorption of glucose and keep your blood sugar levels steady.
4. Incorporate Physical Activity
Getting some exercise in the morning is a great way to keep your blood sugar in check.
When you work out, your muscles use glucose for energy, which lowers the amount of sugar in your blood.
Activities like yoga, stretching, or a brisk walk can greatly reduce post-meal glucose levels.
Moderate-intensity exercise after breakfast improves glucose control even more, which is good for your metabolism as a whole.
5. Time Your Dinner Wisely
Carla Hernandez, a dietitian who specializes in women’s health, says that dinner should be eaten earlier in the evening, preferably before 7 p.m. or at least two to three hours before bed.
This practice allows your body to lower post-meal glucose levels overnight, lowering morning blood sugar spikes.
More research is needed to be sure, but some studies show that eating meals earlier can help reduce blood sugar levels.
Apply These Lifestyle Strategies for Better Blood Sugar Control
In addition to making a morning routine, using these other techniques during the day can also help keep blood sugar stable:
1. Take a Walk After Meals
If you walk for 10 to 20 minutes after a meal, your muscles can use glucose for energy, which keeps your blood sugar from rising too quickly. This easy habit can make a big difference in how well you control your blood sugar.
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2. Add More Fiber to Your Diet
Fiber slows the uptake of glucose, which helps keep blood sugar levels steady. Chia seeds, raspberries, broccoli, beans, avocados, and chickpeas are all high-fiber foods that you should add to your meals. In particular, studies have shown that chickpeas can successfully lower blood sugar levels.
3. Limit Evening Carbs
Consuming carbohydrates late at night can lead to higher morning blood sugar levels. To counter this, choose high-fiber or high-protein snacks such as:
- Fat-free or low-fat yogurt
- Fresh fruit or vegetables
- A small apple with reduced-fat cheese
Limiting your evening carb intake and adhering to the recommended 45-60 grams of carbs per meal can help maintain optimal blood sugar levels.
4. Be Mindful of Fats at Dinner
While healthy fats are essential, high-fat dinners can delay the normal post-meal glucose rise, causing elevated blood sugar the following morning.
Opt for good fats like avocados, nuts, olive oil, and fatty fish while avoiding saturated fats from processed meats and high-fat dairy products.
5. Consider Apple Cider Vinegar
Apple cider vinegar (ACV) has shown promise in lowering blood sugar levels. Taking 1 tablespoon diluted in 8 ounces of water about 20 minutes before meals can help reduce post-meal glucose spikes.
However, long-term use of ACV may cause side effects, so consult a healthcare professional before incorporating it into your routine.
Understand the Dawn Phenomenon
Many people with diabetes have high blood sugar levels in the morning, even though they are following their plan for managing their condition.
The dawn effect is often to blame. This is a natural hormonal process that happens while you sleep.
A glucose rise in the morning happens because hormones like cortisol and glucagon are released more and insulin production drops at night in people with diabetes.
How to Counter Morning Blood Sugar Spikes
- Exercise in the Afternoon or Evening: Physical activity stabilizes insulin levels overnight, mitigating the dawn phenomenon. Low-intensity exercises like walking or yoga can be effective.
- Limit Evening Carbs: Reducing carbohydrate intake at dinner and opting for balanced snacks can prevent glucose spikes.
- Stay Consistent with Meal Timing: Eating meals at regular intervals helps regulate blood sugar levels, minimizing fluctuations.
Additional Tips for Long-Term Blood Sugar Management
Managing blood sugar is a lifelong journey that involves consistent dietary and lifestyle choices. Here are some final tips:
- Stay Consistent with Small, Frequent Meals: Eating smaller portions every two to three hours reduces the carbohydrate load per sitting, helping maintain steady blood sugar levels.
- Monitor Blood Sugar Regularly: Regular monitoring provides insights into how your body responds to different foods and activities.
- Get Adequate Sleep: Poor sleep quality disrupts hormonal balance, contributing to elevated blood sugar levels. Aim for 7-9 hours of restful sleep each night.
The Bottom Line
It doesn’t have to be hard to make a habit that is good for your blood sugar. Simple habits like drinking plenty of water, eating a breakfast full of nutrients, planning your meals well, and getting regular exercise can make a huge difference.
These tips will not only lower your blood sugar, but they will also make your health and well-being better in general.
If you follow these tips from experts and live a healthy, balanced life, you’ll be able to control your blood sugar well and enjoy the benefits of long-lasting energy, better focus, and a lower risk of chronic diseases. Accept these changes now to live a better life tomorrow.
