What you do right after waking up can significantly impact your health. A few easy adjustments to your morning routine can improve blood sugar control and reduce the risk of diabetes-related issues. Here are expert-backed tips to help keep your blood glucose levels steady from the start of your day.
1. Start by Hydrating
Drinking water as soon as you wake up is essential. Overnight, your body loses fluid through breathing and sweating, which can leave you mildly dehydrated. According to Amy Davis, RD, a nutrition consultant for Live Conscious, dehydration can cause blood sugar levels to rise because there is less fluid to help transport glucose through your bloodstream.
To combat this, drink 16 to 20 ounces of water first thing in the morning. Adding electrolytes like magnesium, sodium, and potassium can be beneficial as they play key roles in insulin signaling and glucose transport. Staying hydrated also helps improve digestion and energy metabolism and ensures your cells respond better to insulin throughout the day.
2. Pace Your Protein
Many people don’t get enough protein at breakfast. Pamela Nisevich Bede, RD, global nutritionist for Abbott’s Lingo business, explains that protein is crucial for curbing hunger, boosting metabolism, and maintaining muscle mass. A review of recent studies found that consuming more protein earlier in the day, rather than at night, can improve body composition and support blood sugar control.
Protein-rich foods like eggs, Greek yogurt, or protein smoothies are great choices for breakfast. Protein not only provides steady energy but also helps slow the digestion of carbs, preventing blood sugar spikes. Additionally, after fasting overnight, cortisol levels rise, which can elevate blood sugar levels. A balanced breakfast, including 25 to 35 grams of protein, helps minimize this effect.
3. Manage Stress
Taking even just five minutes in the morning to engage in stress-relieving activities can have a significant impact on your blood sugar levels. Dr. James Lyons, MD, suggests deep breathing, guided meditation, or mindfulness exercises to lower stress hormones like cortisol, which can spike blood sugar levels. Starting your day in a calm state helps your body handle glucose more efficiently, setting a grounded tone for the rest of the day.
4. Add Fiber to Your Morning
Including fiber in your breakfast can help slow the absorption of carbs, keeping your blood sugar levels stable. Dr. Lyons recommends adding psyllium husk, ground flax seeds, or chia seeds to your morning meal. Soluble fiber forms a gel in the digestive tract, slowing digestion and preventing rapid blood sugar spikes after meals.
Fiber also has a “ripple effect” on blood sugar control, known as the “second meal effect.” By stabilizing blood sugar at breakfast, you’re likely to experience better blood sugar management during later meals, even if they contain more carbs.
5. Engage in Light Movement
A short, 10- to 15-minute morning workout can help keep your blood sugar in check. Dr. Lyons suggests light activities like walking, yoga, or stretching after you wake up. Physical movement activates your muscles, which use glucose for energy, and improves insulin sensitivity. This simple habit can reduce post-breakfast blood sugar spikes and set a healthy metabolic tone for the day ahead, especially for those with insulin resistance.
Incorporating these easy-to-follow habits into your morning routine can make a big difference in how your body handles blood sugar throughout the day.
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