How To Lower Morning Blood Sugar
Matthew Garza
Trying to learn how to lower morning blood sugar? Heres why your glucose levels rise in the morning and a few things you can try to keep them in range.
Waking up with high glucose levels may feel like it doesn’t make sense. You spend several hours asleep, not consuming any carbs, and yet somehow your glucose levels are still high when you wake up in the morning.
Why does this happen? What can you do to make sure your glucose levels are safely in range in the morning? Learn more about some tips on avoiding high morning blood sugar levels so you can start your day off right.
Manage Your Stress Better
Stress, whether physical, mental or emotional, has been proven to contribute towards changes in blood sugar levels. Dont let work stress follow you home. Similarly, dont let a stressful relationship worsen your diabetes symptoms. One of the best ways to manage stress is to practice yoga and meditation regularly.
Diabetes: 10 Foods And Drinks To Help Manage Blood Sugar
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Diabetes friendly food options are as close as your kitchen.
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5 MIN. READ - Description
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When you have prediabetes or diabetes, a healthy diabetes meal plan is key to managing your blood sugar. Sometimes it can be tricky to know which foods and drinks are good choices, but these 10 picks can help keep your numbers in check.
1. Beans
Whether they’re lentils, kidney, pinto, black or garbanzo, beans are a low-glycemic index food. That means their carbohydrates are gradually released so they’re less likely to cause blood sugar spikes. They’re so beneficial that one study found that eating a daily cup of beans for three months as part of a low-glycemic index diet lowered HbA1c by half a percentage point.
Try it! Swap in beans for half the meat in tacos or your favorite chili recipe.
2. Apples
You might think that there’s no room in a diabetic meal plan for fruit, but apples are also low glycemic. Aiming for foods like apples that are low or medium on the glycemic index is one way to manage blood sugar levels. And eating an apple a day has its benefits they are high in fiber, vitamin C as well as fat-free! Not to mention a portable and easy snack option.
Try it!Toss an apple in your lunch bag or grab one between meals. Bake them and add cinnamon for warm treat.
3. Almonds
Try it! For healthy snacking on-the-go, pack one-ounce portions of almonds into single-serve containers.
4. Spinach
5. Chia Seeds
6. Glucerna® Shakes and Bars
7. Blueberries
8. Oatmeal
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What Is Blood Sugar
As it sounds, blood sugar refers to the amount of glucose circulating in the blood. Glucose enters the blood after ingesting food or when the liver breaks down glycogen, the stored form of glucose, to raise blood sugar. The hormone, insulin, then helps shuttle glucose into cells and organs for them to use as fuel.
Healthy Blood Sugar Levels
Hyperglycemia refers to elevated blood sugar levels while hypoglycemia indicates low blood sugar. Standard blood sugar levels depend on how long it has been since last eating, and thus tend to be lowest after prolonged periods of fasting and highest after eating carbohydrate-rich meals.
Generally speaking, fasting blood glucose levels under 100 milligrams per deciliter are considered healthy. Values under 140 mg/dL are normal if one has eaten within the past two hours. However, healthy blood glucose ranges will differ for people with diabetes.
A long-term measurement of blood glucose is known as the hemoglobin A1c , and is typically used to diagnose diabetes. HbA1c measures the amount of sugar attached to hemoglobin, the part of red blood cells that carry oxygen from the lungs to the rest of the body, over a three-month period.
Basically, this value represents an average of how much blood glucose was remaining in the blood at any given time and is a great indicator of overall health. Results are provided in percentages with the following implications:
What Causes The Blood Sugar Levels Go To High
Our bodies need sugar to make energy for the cells. Without it, we cannot do basic functions. When we eat foods with glucose, insulin pairs with it to allow it to enter into the cell wall. If the insulin is not there, then the glucose molecule cant get through the wall and cannot be used. The extra glucose hangs out in the bloodstream which is literally high blood sugar.
The lack of insulin can be caused by two different things.
- First, you can have decreased insulin resistance which means that your insulin doesnt react the way that it is supposed to. It doesnt partner with glucose to be used as fuel.
- Secondly, you can have no insulin, which is the case with type 1 diabetes.
Regardless of how it is caused, it is imperative to control blood sugars to help prevent problems.
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Take Your Insulin As Prescribed
High blood sugar occurs when your body has too little insulin, or your body cant use insulin properly. Administering insulin can bring your blood sugar levels down.
Talk to your doctor about how much rapid-acting insulin you should administer when your blood sugar is high.
You may want to check your blood sugar about 1530 minutes after taking insulin to make sure your blood sugar is going down and that its not dropping too low.
Tips For Healthy Eating With Diabetes
Research notes that each individualâs body responds differently to certain foods and eating plans. As such, there is no single plan that works for everyone. People can work with a registered dietitian to help create a suitable eating plan that caters to them and their treatment goals.
For people with diabetes, the American Diabetes Association notes that the keys to healthier eating include:
- eating fruits and vegetables
- choosing foods with less added sugar
- avoiding trans fats
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Emergency Treatments To Lower Blood Sugar Levels
If you have diabetes or a history of hyperglycemia, it’s essential to know how to instantly manage high blood sugar levels. For example, if you notice symptoms of high blood sugar levels, you might have to go to the emergency room.
The physicians may use different emergency treatments to bring your sugar levels back to optimal.
Fluid replacement
You might receive fluids intravenously . It will help hydrate you. Since one of the symptoms of high blood sugar levels is excessive urination, you lose a lot of water in hyperglycemia.
Intravenous fluid administration will replace the fluids you lost. It will also dilute the excessive sugar volume in your body.
Insulin therapy
Depending on your condition, you may also get insulin therapy. It will replace fluids and electrolytes in your blood.
Electrolyte replacement
If your body does not have enough insulin, that can also lower the levels of electrolytes. These minerals are essential for proper tissue functioning. Therefore, when you go to the emergency room, the physicians may also give you Intravenous electrolytes.
Electrolyte replacement ensures that your nerves, muscles, and heart function optimally.
Dont Sleep Right After Meals
A lot of people have a habit of falling asleep right after eating a heavy meal. This daytime sleep can wreak havoc on your health, especially for people with high sugar levels. Dr Sleeping during the day increases more Kapha-Dosha in the body, and diabetes or Madhumeha in Ayurveda is considered as a Kapha disease which leads to high sugar levels in blood. That is also one reason people suggest you to have an early dinner so that there is a comfortable gap of three to four hours between your dinner and sleep time.
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In This Article Well Take A Closer Look At What Foods Can Help Lower Blood Sugar Both Immediately And Over Time
While there isnât one food that will magically protect your body from developing diabetes, there are some foods that research has proven can help promote healthy blood sugar levels over time. Keep reading to learn what foods help lower blood sugars, and which foods to eat in the moment when your blood sugar is higher than youâd like.
*This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.*
Get More Quality Shuteye
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Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 2015. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced insulins ability to regulate blood sugar by about 23 percent, the researchers found. Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School.
The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night.
Having sleep troubles? Follow these recommendations from the National Sleep Foundation:
- Sleep in a cool, dark room.
- Avoid consuming alcohol or caffeine in the hours before bed.
- Go to bed and wake up at the same time each day, even on the weekends.
- Dont look at screens for at least a half hour before bedtime, including TV, tablets, cell phones, and computers.
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How Can I Lower My Blood Sugar Quickly
Science-backed facts to help you control diabetes without medication
Jeff was a type 2 diabetic but, by his third day of eating and exercising at Pritikin, he had lowered his blood sugar quickly – it plummeted to normal, non-diabetic levels.
Within two to three weeks, people with diabetes who adopted the Pritikin Program noticed they lowered their fasting blood sugar by about 19%. For many people this meant that prescription drugs were no longer needed, or dosages were substantially reduced.
Yes, its possible to lower your blood sugar quickly! Not everyones blood sugar levels will tumble in 3 days, but scientific evidence strongly points to the use of a healthy lifestyle can help you reverse diabetes in as quickly as two to three weeks. Nearly 10% of the U.S. population has diabetes. Are you ready to make a change? Heres how you can lower your blood sugar quickly.
Unique Foods That Lower Or Regulate Blood Sugar
The following foods include specific compounds or properties that are scientifically associated with reducing blood sugar levels or slowing the breakdown of carbohydrates into glucose and are indicated next to the food.
In general, plant compounds, antioxidants, polyphenols, and specific vitamins or minerals directly reduce blood glucose levels while both kinds of fiber, protein, and fat slow the release of glucose into the bloodstream.
1. Lean meats : protein
2. Beans and lentils: magnesium, soluble fiber, protein, resistant starch
3. Raw broccoli/ broccoli sprouts: plant compounds
4. Okra: polysaccharide flavonoid antioxidants (isoquercitrin and quercetin 3-O-gentiobioside
5. Kale: fiber and flavonoid antioxidants
6. Avocado: soluble and insoluble fiber and monounsaturated fats
7. Pumpkin and pumpkin seeds: fiber, antioxidants, monounsaturated and polyunsaturated fats
8. Nuts and nut butters: monounsaturated, polyunsaturated, and saturated fats
9. Flax and chia seeds: fiber and monounsaturated and polyunsaturated fats
10. Fermented foods: probiotics, antioxidants, and minerals
11. Berries: soluble fiber, antioxidants , vitamins and minerals
12. Citrus fruits with skin: soluble and insoluble fiber and polyphenols
13. Apples: soluble fiber and plant compounds
14. Oats and oat bran: soluble fiber
15. Whole grains: soluble fiber
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How To Control Blood Sugar Naturally
These 10 natural steps to control blood sugar will also improve blood pressure and help protect you from circulation and artery diseases.
1. Exercise for 30+ minutes a day. Physical activity helps control blood sugar, your sensitivity to insulin and is important for healthy weight management. Include both aerobic exercise and weight training.
2. Eat a healthy low glycemic diet. High glycemic carbs that move sugar rapidly into the blood are the main culprits for both hypoglycemia and diabetes. A healthy low glycemic diet is the answer.
3. Get plenty of high fiber foods. Fiber helps keep blood sugar levels steady and decreases heart disease risk. Get at least 30 to 40 grams of high fiber daily from the healthy list of high fiber foods.
4. Switch to 100% whole grains. Studies show whole grains reduce diabetes risk and help maintain healthy blood sugar levels.
5. Avoid high blood sugar foods. Replace all refined carbohydrates with healthy carbohydrates and limit caffeine and alcohol, which both interfere with your bodys ability to normalize blood sugar levels.
6. Eat good fat and avoid bad fats. Follow a heart healthy diet thats low in saturated and trans food fat and high in omega 3 fish oil.
7. Have 4 to 6 small meals a day. Eating small mini-meals frequently on a regular schedule helps to stabilize your blood sugar levels.
8. Include protein with every meal. Protein also stabilizes blood sugar, so include a small amount of high protein with each meal.
Eat More Low Glycemic Foods
Food with a low glycemic index wont spike your blood sugar. Even though they contain carbs, theyre high in fiber, so they take longer to digest. Some of my favorite low glycemic foods also happen to be packed with vitamins and antioxidants that can support a healthy immune system. These include:
- All berries
- Leafy green vegetables
- Orange vegetables and fruits
- Nuts and seeds
- Legumes
Lean proteins like chicken and fish actually score a big fat zero on the glycemic index scale. That means they have no carbohydrates, so they wont raise your blood sugar. They also provide amino acids that your body needs to build the proteins in your immune system. Poultry, fish, and eggs are all great choices.
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How To Lower Blood Sugar Immediately
Michael Menna, DO, is a board-certified, active attending emergency medicine physician at White Plains Hospital in White Plains, New York.
If you have high blood sugar, a condition also known as hyperglycemia, theres too much sugar in your blood and not enough insulin in your body to lower it. In people with diabetes, hyperglycemia can be caused by things like eating too many carbohydrates, lack of physical activity, stress from an illness or infection, nondiabetes medications , or skipping or not taking enough glucose-lowering medication.
Hyperglycemia requires immediate treatment to prevent serious complications, including nerve, tissue, and organ damage diabetic ketoacidosis and hyperglycemic hyperosmolar syndrome . While taking rapid-acting insulin is the quickest way to lower your blood sugar, there are other ways like exercising and staying hydrated that can help. In cases of an emergency, contact your healthcare provider immediately.
Verywell / Theresa Chiechi
Have A Protein/fat Snack
This is something to try the night before, but you can do it first thing in a morning if youre 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.
Youll 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 its 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 havent 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!
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Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
34 ).
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Summary
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.