Managing blood sugar is crucial for overall health, whether you’re dealing with diabetes, prediabetes, or just trying to maintain balanced energy levels.
Starting your morning with the right habits can set the tone for a day of stable blood sugar levels.
5 Things to Do When You Wake Up for Better Blood Sugar, According to Dieticians
Here are five expert-backed things you can do right after waking up to keep your blood sugar in check.
1. Hydrate First Thing in the Morning
When you wake up, your body is naturally dehydrated. Even mild dehydration can impact your blood sugar levels, as it makes your blood more concentrated, potentially leading to higher glucose readings. Drinking a glass of water first thing in the morning helps kick-start your metabolism and supports the kidneys in flushing out excess sugar through urine.
For added benefits, try warm water with a squeeze of lemon. The vitamin C in lemon can support insulin sensitivity, while the warm water is soothing for your digestive system. Avoid sugary juices or energy drinks, as they can spike your blood sugar right out of the gate.
2. Eat a Balanced Breakfast
Skipping breakfast or eating a carb-heavy meal first thing in the morning can lead to blood sugar spikes and crashes. Dieticians recommend prioritizing a breakfast that includes a mix of protein, healthy fats, and fiber. These nutrients help slow down the absorption of glucose, keeping your blood sugar levels steady.
For example, a breakfast of scrambled eggs, avocado slices, and whole-grain toast provides protein, fats, and fiber. If you prefer something quick, opt for Greek yogurt with chia seeds and berries, which offers a balance of protein and natural sweetness without excessive sugar.
3. Move Your Body
Gentle morning movement, such as a 10-minute walk, yoga, or stretching, can significantly improve your insulin sensitivity. Exercise helps your muscles use glucose more efficiently, reducing blood sugar levels naturally.
Morning movement also boosts circulation and energy, setting a positive tone for the rest of the day.
If you’re short on time, even simple activities like marching in place, doing bodyweight exercises, or dancing to your favorite song can make a difference.
Consistency is key—making movement a part of your morning routine can have lasting benefits for blood sugar control.
4. Monitor Your Blood Sugar Levels (If Necessary)
For those managing diabetes or prediabetes, checking your blood sugar levels in the morning can provide valuable insights.
Morning blood sugar levels, known as fasting glucose, give you an idea of how well your body is managing blood sugar overnight.
Keep a journal or use an app to track your readings.
If you notice consistently high levels, it might be time to review your nighttime eating habits or consult a healthcare provider.
Remember, knowledge is power when it comes to managing blood sugar effectively.
5. Plan Your Meals and Snacks
Starting the day with a clear plan for what you’ll eat can prevent blood sugar rollercoasters.
When you’re unprepared, you’re more likely to grab convenient, high-carb snacks that cause spikes and crashes. Dieticians suggest prepping balanced meals and snacks that include protein, healthy fats, and fiber.
For example, keep a stash of nuts, seeds, or hard-boiled eggs for quick snacks. Planning ahead also reduces stress, which can indirectly impact blood sugar by triggering cortisol release, a hormone that raises glucose levels.
Final Thoughts
Incorporating these five habits into your morning routine can have a significant impact on your blood sugar levels and overall health.
Starting the day with hydration, a balanced breakfast, movement, monitoring, and planning sets you up for success and stability throughout the day.
Consistency is key—small, deliberate actions each morning can add up to big health benefits over time.