If you’re a diabetic, you may find that your blood sugar levels are at their peak in the morning. This is due to the fasting period overnight. It’s common for blood sugar tests to require a period of fasting beforehand to get the best natural levels.
You need to get your blood sugar levels down right away. The good news is you don’t necessarily need to rely on medication. While you will want to take medication in the way that your doctor has prescribed, you will still want to follow these seven-morning rituals. It is possible to reverse type II diabetes and focus on a healthier and more natural lifestyle.
Even if you’re not a diabetic, you will want to keep your morning blood sugar levels down. Here are the seven must-follow morning rituals that have proven to lower the blood sugar levels on a morning completely naturally.
Wait, Why Is Your Blood Sugar Up In the Morning?
Why is it that your blood sugar levels will rise overnight? You don’t eat anything, so how can you possibly add any glucose to your system?
Well, those who suffer from type II diabetes will find this is most problematic. The body still creates glucose throughout the night. It needs to, whether you’ve 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 doesn’t cause a major problem.
Those with diabetes will find the gluconeogenesis process is increased. That means your body produces more glucose naturally than it would if you were healthy.
Let’s not forget that the stress hormone cortisol also plays a part. This increases slowly on a morning until it reaches a peak early in the morning. The cortisol will elevate the blood sugar levels, so you end up with naturally higher levels on a morning.
To keep your blood sugar levels down, you need to keep your cortisol and gluconeogenesis levels down. There’s no need for extra medication when you follow the seven tips that will follow.
Have a Protein/Fat Snack
This is something to try the night before, but you can do it first thing in a morning if you’re not going to eat your breakfast right away. Protein and healthy fats break down slowly in the body. This means the length of time you will fast is technically shorter: since it takes more time to get rid of the food and create the empty space.
You’ll hear that cheese before bed is bad for you. It gives you nightmares because your digestive system is still working while you sleep. Well, sometimes it’s worth putting up with the initial nightmares to keep your glucose levels to a minimum on a morning.
So, what can you do on a morning instead? Start your day with a tablespoon of apple cider vinegar and eat a slice of cheese. The two working together will help to balance out the hormones and get your digestive system working sooner than if you waited for breakfast.
Cheese is the protein/fat element, but the apple cider vinegar will have a direct effect on the blood sugar levels. Scientists haven’t worked out why it is so effective, but it has been proven. Check out more info on what kind of cheese can a diabetic eat here
You can also have a handful of nuts to get the same benefit. The nuts will also give you the selenium that your body needs to help balance out some of your hormones. You can keep nuts in your draw beside your bed to grab a handful before you get up!
Choose a High Protein Breakfast
One thing that above should have taught you is that protein on a morning is good for you. That is certainly the case for your diabetes.
Choose a high protein breakfast to lowerthe amount of sugars you add to your system. If you have a carb filled breakfast – especially simple carbs – you’ll just add to the glucose that is already in your system!
Look out for high protein ingredients that you can add to your food, even if it is as well as the carbs. For example, you could opt for peanut butter on your toast instead of jam! You get away from the sugars and focus more on the healthy fats and high protein toppings that will balance out some of the carbs that you eat on the toast.
All-protein breakfasts that have no carbs at all will be better, though. Think about vegetable omelets or protein berry smoothies to start your morning just right. You’ll find that your blood sugar levels start to drop as your body gets the energy that it needs.
Get Your Body Moving
Developing a good morning ritual is essential. This is the case when it comes to exercise on a morning.
While you want to start your morning off right with food intake, you also want to help your body lower stress levels and handle the glucose currently in the system. This means doing more exercise. And you don’t need to do that much!
Just 10 minutes first thing in a morning is powerful. You’ll release the extra endorphins in the body while improving your body’s ability to handle the insulin levels that are produced because of glucose – even the natural glucose your body needs to create naturally.
Do this after your protein/fat snack – now you see why it was included as the first thing to do? You can follow it up with your high protein breakfast.
Just think: you’ve got the first 10 minutes of exercise out of the way. You will also find that you are far more productive on a morning since you wake yourself up and boost the right hormones. You’ll also find it easier to lose weight, which will help to deal with your diabetes.
Reduce Your Stress Levels Through Meditation
If you find your stress levels are high on a morning, you need to find a way to handle them. Stress is bad for you overall. It’s known as a silent killer, as it raises your blood pressure and has no symptoms at all until you start to suffer from health problems seriously.
While exercise is a good way to reduce your stress levels, it’s not the only option. Nor is it the perfect option.
Meditation is a powerful way to keep your stress levels to a minimum. You can take in deep breaths, allowing your body to get all the oxygen it needs. Your mind focuses elsewhere, helping to release the tension and problems that are affecting your current levels of cortisol.
As your body can release more happy hormones, your stress hormones are suppressed. You can use breathing and meditation techniques regularly to keep your hormone levels balanced. Not only will you improve your morning glucose levels but you’ll find your overall health benefits considerably.
Avoid Alcohol the Night Before and Sugar in Anything the Next Morning
Like to enjoy a tipple the night before you go to bed? It’s time to cut down or back on that completely. The alcohol dehydrates the body and will mean your blood glucose level will be more saturated. The smaller amounts of glucose will affect you in bigger ways.
But this doesn’t help you on a morning, right? Well, look out for drinking anything sugary on a morning. This includes your glass of orange juice. You may even want to avoid plain water!
You want to drink something that is going to keep your sugar levels to a minimum and not spart the release of insulin. That means looking for something that packs plenty of protein. Remember that protein berry smoothie? Consider that as your morning drink/breakfast. You can follow it with a glass of water if you’d like.
A green smoothie would be another excellent option. It packs you full of nutrients, and you can add in the protein to get that filling element.
If you really want water, add a slice or two of lemon. You get some sweetness but without the large amounts of sugar hitting your system causing a problem.
Keeping your morning drink routine perfect will also help you reduce the stress hormones. Coffee is a stimulant and will just make your stress levels even worse. Anything with caffeine will do the same – and that’s usually what you’ll add sugar to. Opt for lemon water for a refreshing drink and then a smoothie for a no-caffeine, nutrient packed breakfast.
Eat More Fibre on a Morning
Like protein, fiber is a great way to lower blood sugar levels in a morning /natural way to lower blood sugar. This can be difficult to get, especially without added sugar. Think about the way you eat your oats. There are high chances that you pile on sugar –refined or natural – or bake it into a bar with dried fruits and other ingredients.
It’s time to get your fiber in natural forms and consider low-GI options. That can mean cutting back on the fruit, especially first thing in a morning. Look for fruits that are lower on the glycaemic index to eat with your breakfast, such as apples and pears.
You should also look at enjoying oats with more savoury ingredients. Nuts and seeds are the perfect alternatives, packing your breakfast full of protein and fats, as well as fiber.
When you have these three ingredients working together, they will break down in the body slowly. You will find that they reduce the amount of glucose released into the body, so you don’t have the same insulin response.
The extra fiber will also help you feel fuller for longer. This is important in the long term, as it will help you lose weight.
Take the Medication Unless Your Doctor Tells You Otherwise
Your doctor isn’t medicating you for the sake of it. There are certain health problems that will require medication to help you control your levels. This is the case with diabetes.
It’s important to visit your doctor regularly. Arranged for morning appointments when you have your checks to get your morning levels recorded on a regular basis. This way your doctor can see if your medication is still needed and whether there are other things you can do instead.
Only stop taking your medication if your doctor tells you so. You’ll get a good idea by your glucose levels. Track them yourself to see if they’re getting lower one week to the next. If you see a significant drop, talk to your doctor about your options for cutting back or out your medication and trying more holistic options.
If you believe you need a second opinion, don’t be afraid to get one from someone reputable. Just follow the advice from those who have the degrees!
Battle Your Morning Blood Sugar and You Can Tackle the Rest of the Day Easier
You’ll find that your blood sugar levels during the day are much easier to handle when you tackle the morning levels. This is when you will find your levels are at their highest and most dangerous. It’s completely normal, but that doesn’t mean you should have to put up with the side effects.
It’s important to follow a routine. Once you’ve got your morning schedule in order, it will all fall into place no matter what you’re doing or where you’re going.
Your diet is the most important thing to change. You want to focus more on protein, fiber, and healthy fats. Get rid of the carbs, especially on a morning. They will only send your blood sugar levels soaring.
Focus on eliminating stress on a morning, and you will find your glucose levels will even out better. Meditation and exercise are both extremely beneficial for this. If you want to work both together, consider taking up yoga on a morning.
With more protein on a night and a better night’s sleep, you will find your morning glucose levels aren’t as high as they once were. From there, they will be easier to manage.
Natural Way to Lower Blood Sugar?
Certain foods, natural way to lower blood sugar. Diabetes is a disease that causes a person to have high blood sugar. A high blood sugar level can come from not producing enough insulin to break down the sugar, or from the body not responding to the insulin it has produced. Natural way to lower blood sugar. It is important for a diabetic to monitor blood sugar levels, and to know the natural way to lower blood sugar. Here are some foods which are a natural way to lower blood sugar:
Natural Way to Lower Blood Sugar: Nuts
Nuts provide vitamin E and can help reduce the risk of cancer, an excellent and a natural way to lower blood sugar. Nuts can be quite beneficial, It’s a natural way to lower blood sugar. While nuts may be loaded in fat, it is mono unsaturated fat, which can help lower cholesterol and reduce insulin resistance. Natural way to lower blood sugar-Nuts are also very rich in amino acids, which can help reduce inflammation and relax the arteries. Natural way to lower blood sugar. Avoid macadamia nuts because of their high saturated fat content.
Natural Way to Lower Blood Sugar: Vegetables
Natural way to lower blood sugar. A sweet potato is one of the healthiest foods you can eat and also a natural way to lower blood sugar. Natural way to lower blood sugar. Carrots are high in beta-carotene. Avocados, like nuts, are a natural way to lower blood sugar, it’s also high in mono unsaturated fat that helps reduce insulin resistance. Garlic, among many other health benefits, is also great in lowering blood sugar. Natural way to lower blood sugar.Garlic helps increase insulin production, and also increases insulin sensitivity. Natural way to lower blood sugar. Finally, the sweet potato is another vegetable that is a natural way to lower blood sugar. According the Reader’s Digest, eating a sweet potato instead of a white potato can cause blood sugar to rise 30 percent less.
Natural Way to Lower Blood Sugar: Grains
Barley and brown rice are great substitutes for white rice. Natural way to lower blood sugar. Grains such as barley, brown rice, and flaxseed all provide healthy, natural way to lower blood sugar like white rice and pasta. Natural way to lower blood sugar.These grains contain nutrients that help increase your overall health, as well as a natural way to lower blood sugar. Brown rice is also a key ingredient in preventing diabetes.
Natural Way to Lower Blood Sugar: Cinnamon
Natural way to lower blood sugar. Cinnamon can act as insulin to help lower blood sugar. Cinnamon is one of the best things a diabetic can eat to control blood sugar issues. Natural way to lower blood sugar. Cinnamon can act like insulin to help absorb sugar into the body, resulting in a lower overall blood sugar level. Natural way to lower blood sugar, Cinnamon also has a high amount of fiber, which is good for a healthy diet and a natural way to lower blood sugar.
It’s very important to eat these foods as it is a natural way to lower blood sugar.