High Blood Sugar Levels Every Morning? These Morning Habits Can Help Maintain Stable Numbers

People with diabetes often experience fluctuations in their blood sugar levels, which can have serious health implications over time. When left uncontrolled, constantly high blood sugars can increase the risk of heart disease, kidney issues, nerve damage and many other serious complications. Frequent fluctuations in blood sugar levels can occur due to several factors, including food intake, physical activity, medications, and even stress.

One common time when diabetics may experience a sharp spike in blood sugar levels is in the morning due to a phenomenon often referred to as the dawn phenomenon. According to the Dawn Phenomenon, between 3 AM and 8 AM, the body releases a surge of hormones like cortisol and glucagon to prepare the body for the day. These hormones can increase insulin resistance and lead to elevated blood sugar levels, particularly for those who may not have adequate insulin or medication control.

Tips for maintaining healthy blood sugar levels in the morning

Establishing a healthy morning routine can help counteract the dawn phenomenon. Here are some strategies that might help:

1. Monitor blood sugar levels

Check your blood sugar levels before breakfast to understand your baseline. This helps in making informed choices about your next meal.

2. Plan breakfast

Choose a breakfast that is high in fibre and protein but lower in simple carbs. This will help prevent quick spikes in blood sugar.

3. Hydrate first

Drink a glass of water immediately upon waking. Dehydration makes blood sugar more concentrated, and water helps the kidneys flush out excess glucose.

4. Light exposure

Get 10-15 minutes of sunlight shortly after waking. Natural morning light helps sync your circadian rhythm, which can improve insulin sensitivity.

5. Gentle movement

A 15-20 minute brisk walk or light yoga before breakfast can pull glucose out of the blood without needing as much insulin. Avoid high-intensity workouts on an empty stomach as they may cause a temporary stress spike.

6. Stress management

Lowering cortisol levels early in the morning prevents further signalling to your liver to release sugar. Practice 5 minutes of deep breathing or meditation each morning to manage stress.

Breakfast tips for stable blood sugars

1. Prioritise protein first

Start your meal with protein before eating any carbohydrates. This nutrient sequencing slows the absorption of sugar into the bloodstream.

2. Don't skip breakfast

Skipping breakfast can actually cause higher spikes after lunch and dinner because the body stays fasted too long, triggering more glucose release.

3. Engage in light activity

Taking a short walk after eating can help lower blood sugar levels. Even a brief 10-15 minute stroll can improve insulin sensitivity and aid in glucose uptake by the cells.

4. Avoid sugary beverages

Stay away from sugary juices or drinks in the morning. If you want something flavoured, consider adding lemon or mint to your water.

5. Monitor your response

Keep track of how your body responds to different breakfast foods by recording your blood sugar levels after eating. This will help you identify which meals work best for you.

6. Stay consistent

Try to eat breakfast at the same time each day. Consistency in meal timing can help regulate your blood sugar levels.

7. Include healthy fats

Incorporate sources of healthy fats, such as avocado or nuts, which can slow the absorption of carbohydrates and help stabilise blood sugar levels.

By implementing these strategies, diabetics can better manage their blood sugar levels, especially in the morning. Some diabetes-friendly breakfast options include whole-grain toast with eggs, oatmeal with nuts, or smoothies with spinach and protein powder.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.