You must know this! How to lower blood sugar in the morning with ease, fast, and without medication to make your body healthy every day. People with diabetes often worry about high blood sugar levels in the morning. The dawn effect is an increase in fasting blood sugar in the early hours of the morning. Meanwhile, this condition generally occurs between 2 am to 8 am
As reported by WebMD, when preparing to wake up in the morning, the body releases a surge of hormones that can work against insulin and cause blood sugar levels to rise. The condition can affect anyone and usually does not become a problem because the body naturally produces insulin to fix it. However, the body of a person with diabetes may not be able to respond in the same way. This can result in consistently high blood sugar levels in the morning. An increase in blood sugar levels, if it occurs continuously, including in the morning, can increase the risk of long-term complications.
How to lower blood sugar in the morning
Some ways you can lower your blood sugar levels in the morning without medications are through lifestyle improvements and dietary changes. If simple lifestyle changes don’t work, diabetics should consult a doctor to determine the best approach on how to lower blood sugar in the morning. Here are some ways to lower high blood sugar in the morning that you should consider :
1. Limit carbohydrate intake at night
According to Very Well Health, diet plays a major role in managing diabetes and maintaining healthy blood sugar levels. Diabetics should have an understanding of the best and worst foods for their disease.
Carbohydrates are an important part of any diet, but they should be eaten in moderation. It is important to note that the body converts all of the carbohydrates we consume into glucose. For this reason, diabetics are encouraged to use carbohydrate counting to track how much carbohydrates are consumed.
One way to avoid spikes in blood sugar levels in the morning is to limit carbohydrate intake the night before. Pay attention to the carbohydrates you consume at dinner or as an evening snack. The recommended serving of carbohydrates for each person is different and depends on your weight, activity level, diabetes medications, and blood sugar goals.
General guidelines from the American Diabetes Association are 45–60 g of carbohydrates at each meal and 15–20 g of carbohydrates at each snack. A high-fiber, low-fat snack before bed can satisfy hunger and minimize the dawn phenomenon. What food to lower blood sugar? Some good snack options that can help prevent high blood sugar levels in the morning include :
- Fruits and vegetables
- Fat-free or low-fat yogurt
- Fat-free popcorn
- Low-fat granola
- Hard-boiled eggs
- Sugar-free frozen popsicles
- Small apples and low-fat cheese
2. Afternoon exercise
Exercise can lower blood sugar by increasing insulin sensitivity, which allows the body to use insulin and glucose more effectively, increasing the movement of glucose during and after exercise.
Research shows that exercise will result in optimal insulin regulation. Exercising after dinner will set you up for steady glucose levels throughout the morning.
Research has also shown that moderate-intensity aerobic exercise before breakfast can reduce the morning rise in blood glucose in patients with type 2 diabetes, partly counteracting the dawn phenomenon.
The same study also found that exercise can significantly reduce blood glucose fluctuations and improve blood glucose control throughout the body on a daily basis. Some of the best exercises to avoid blood sugar spikes in the morning include:
- Swimming
- Walking
- Yoga
- Tai Chi
3. Watch your fat intake
Healthy fats are an important part of a healthy diet, but they may have a negative impact on blood sugar levels. A high-fat dinner can delay the normal rise in blood sugar after a meal until the next morning. This is because fat causes the body and digestive processes to slow down. Since fatty foods can also lead to obesity, which is a major risk factor for diabetes, consuming less fat and more protein is a good approach for someone living with diabetes.
The American Diabetes Association recommends including more monounsaturated and polyunsaturated fats than saturated or trans fats in your diet. Examples of monounsaturated and polyunsaturated fats include:
- Avocado
- Canola oil
- Nuts such as almonds, cashews, pecans, and peanuts Olive oil (look for low-sodium products)
- Peanut butter and peanut oil
- Oily fish (salmon, sardines, herring, mackerel, tuna)
- Walnuts
- Flaxseeds and linseed oil
- Canola oil
- Chia seeds
Meanwhile, some examples of saturated and trans fats to avoid are :
- Pork
- Fatback and salted pork
- High-fat meats such as plain ground beef, bologna, hot dogs, sausages, and bacon
- High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk, and sour cream
- Butter
- Creamy sauces
- Gravy made with drippings of the meat
- Poultry skin
- Processed foods such as snacks (crackers and chips) and baked goods (muffins, pastries, and cookies) with hydrogenated oil or grease partially hydrogenated
- Margarine
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