If you are diabetic, your blood sugar levels may be at their peak in the morning. This is due to the period of fasting overnight. It’s common for blood sugar tests to require a period of fasting beforehand to get the best natural levels.
You need to lower your blood sugar levels immediately. The good news is that you don’t necessarily need to rely on medications. While you will want to take your medications the way your doctor prescribed, you will still want to follow these 7 morning habits. It is possible to reverse type II diabetes and focus on a healthier, more natural lifestyle.
Even if you are not diabetic, it is best to keep your blood sugar levels low in the morning. Here are the seven morning habits to follow that have been proven to lower blood sugar levels in the morning completely naturally.
Why does your blood sugar go up in the morning?
Why is it that your blood sugar levels rise at night? You don’t eat anything, but then how is glucose added to your system?
People with type II diabetes will find this to be very troublesome. The body creates glucose throughout the night. It is necessary, whether you have eaten something or not. This natural process is called gluconeogenesis, and there is nothing you can do to stop it, nor would you want to. In a healthy person, this process does not cause a major problem.
People with diabetes will see that the gluconeogenesis process increases. That means your body naturally produces more glucose than it would if you were healthy.
Let’s not forget that the stress hormone cortisol also plays a role. It slowly increases during sunrise until it peaks early in the morning. Cortisol raises your blood sugar levels, so you will eventually have naturally higher levels in one morning.
To keep blood sugar levels low, you must keep cortisol and gluconeogenesis low. There is no need for additional medications when you follow the seven tips below.
Have a snack with protein and healthy fats.
These are snacks that you can have first thing in the morning if you are not going to eat breakfast right away. Proteins and healthy fats are slowly broken down in the body. This means that the fasting time is technically shorter: it takes longer to get rid of food and create empty space.
So, what can you do in the morning? Start the day with a tablespoon of apple cider vinegar and eat a slice of cheese. The two working together will help balance hormones and get your digestive system working before you wait for your breakfast.
Cheese is the protein/fat element, but apple cider vinegar will have a direct effect on blood sugar levels. Scientists have not yet discovered why it is so effective, but it has been proven.
You can also eat a handful of walnuts for the same benefit. Walnuts will give you the selenium your body needs to help balance some of your hormones.
Choose a breakfast rich in protein.
Choose to have a high-protein breakfast to reduce the number of sugars you add to your system. Eating a breakfast full of carbohydrates, especially simple carbohydrates, will simply add even more glucose to your body!
Pay attention to protein-rich ingredients that you can add to your food, even at the cost of some carbohydrates. For example, you could opt for peanut butter on your toast instead of jelly.
Stay away from sugars and focus more on healthy fats and high-protein ingredients that will balance out some of the carbohydrates you eat, and don’t forget about fiber.
However, protein breakfasts that do not have carbohydrates are best. Consider vegetable omelets or protein and berry shakes for a good start to your morning. You will find that your blood sugar levels begin to drop as your body gets the energy it needs.
Move your body.
Developing a habit to start the day with full energy is essential. While it’s best to start your morning off right with your food intake, you’ll also want to help your body reduce stress levels and manage the glucose currently in your system. This means getting more exercise. And you really don’t need to do that much!
Just 10 minutes first thing in the morning is more than enough. You’ll release endorphins into your body while improving your body’s ability to handle the levels of insulin that is produced due to glucose – even the natural glucose that your body needs to create naturally.
Do this after your protein / fat snack – now see why it was listed as the first thing to do? Later you can continue with your protein rich breakfast.
Reduce your stress levels through meditation.
If you find that your stress levels are high in one morning, you need to find a way to manage them. Stress is bad for you in general. It is known as a silent killer, as it increases blood pressure and does not show any symptoms until you start to suffer from serious health problems.
While exercise is a good way to reduce your stress levels, it is not the only option. It is not the perfect option either.
Meditation is a powerful way to keep your stress levels to a minimum. You can breathe deeply, allowing your body to get all the oxygen it needs. Your mind will focus on other things, helping you release tension and distract you from problems that are affecting your current cortisol levels.
As your body can release more happiness hormones, your stress hormones are suppressed. You can use breathing and meditation techniques regularly to keep your hormone levels balanced. Not only will it lower your glucose levels in the morning, but you can also take advantage of its other health benefits.
Don’t drink alcoholic beverages.
Do you like to enjoy a drink the night before going to bed? It is time to reduce this habit or eliminate it completely. Alcohol dehydrates the body which will make your blood glucose level more saturated. That’s why even smaller amounts of glucose will affect you even more.
But this will definitely not be convenient the next morning, right? You should be careful not to drink anything sugary in the morning. This includes your glass of orange juice. You might even want to avoid running water!
It is best if you drink something that keeps your sugar levels to a minimum and does not cause the release of insulin. That means looking for something that contains a lot of protein. Remember that protein berry smoothie? Consider that your morning drink/ breakfast. Later you can drink a glass of water if you wish.
A green smoothie would be another great option. This will fill you with nutrients and you can also add protein to get that element of satisfaction and feeling of being full.
If you really want water, add the juice of a lemon wedge or two. This will give you some sweetness, but without large amounts of sugar reaching your system to wreak havoc.
Eat more fiber in the morning.
Like protein, fiber is a great way to lower blood sugar levels in a morning/natural way. This can be difficult to obtain, especially in a form with no added sugar.
It’s time for you to get your fiber in more natural ways and to consider low GI options. That may mean cutting back on your fruit intake, especially first thing in the morning. If you are going to eat fruits for your breakfast, look for those that are lower on the glycemic index, such as apples and pears.
You should also consider enjoying oatmeal with tastier ingredients. Nuts and seeds are the perfect alternatives, as your breakfast is packed with protein and fat, as well as fiber.
The moment these three ingredients enter your system and work together, they will slowly break down in the body. And you will find that they reduce the amount of glucose released into the body.
The extra fiber will also help you feel fuller for longer. This is important in the long run, as it will help you lose weight.
Take medication unless your doctor tells you otherwise.
Your doctor is not medicating you just for the sake of it. There are certain health problems that will require medication to help you control your glucose levels. This is the case in diabetes.
It is important to visit your doctor regularly. Make morning appointments for checkups so that your doctor can record your morning glucose levels regularly. This way, your doctor can determine if you still need your medication and if there are other things you can do instead.
You should stop taking your medications only if your doctor tells you to. You can get a good idea based on your glucose levels. Measure them yourself to see if they are going down from one week to the next. If you notice a significant drop, talk to your doctor about your options to reduce or eliminate your medication and try more holistic options.
If you think you need a second opinion, don’t be afraid to get one from someone in good standing. You should only follow advice from legitimate and titled people!
Fight the blood sugar level in the morning and you can face the rest of the day more easily.
You will find that your blood sugar levels during the day are much easier to manage when you take it upon yourself to properly control your levels in the morning. This is the part of the day when your levels are at their highest and most dangerous. It’s completely normal, but that doesn’t mean you have to put up with the side effects.
It is important that you follow a routine. Once you have your morning schedule in order, everything will fall into place no matter what you’re doing or where you’re going.
Your diet is the most important thing to change. You should eat more protein, fiber, and healthy fats. Get rid of carbohydrates, especially in the morning. These will only increase your blood sugar levels.
Focus on de-stressing in the morning, and you will find that your glucose levels will improve even more. Meditation and exercise are extremely beneficial in achieving this. If you want to apply both at the same time, consider doing yoga in the morning.
Consuming more protein in one night and getting a better night’s sleep will make your glucose levels in the morning not as high as they used to be. From there, they will be easier to manage and control.