How To Lower Morning Blood Sugar Without Medication
Diabetes causes high blood sugar levels . Even if you have good control of your levels most of the time, morning blood sugars can be a problem.
But you have options for lowering your morning blood glucose levels. And they don’t involve more medications or insulin.
This article looks at why mornings are a problem and several strategies for starting your day off better.
Verywell / Julie Bang
High morning blood glucose is common. It’s called the dawn phenomenon or dawn effect.
It happens because:
- Your body releases a surge of hormones as it prepares to wake up.
- Those hormones can counter the effects of insulin.
- Insulin regulates blood sugars, so this can make levels rise.
- In people without diabetes, the body naturally releases more insulin to maintain things.
- When you have diabetes, your body may not be able to compensate this way.
You can improve your morning readings despite this. It just takes some work and forethought.
How To Lower Your Blood Sugar Naturally
Nearly 10% of the U.S. population has diabetes, and globally rates are expected to double by 2030. Significant evidence shows you can lower your blood sugar quickly, and even reverse diabetes by adopting a healthy lifestyle:
- In the United Kingdom, researchers successfully lowered blood sugar and reverse diabetes by implementing a combination of a lifestyle change and weight loss.
- In urban locations in Africa, scientists have found educational programs help prediabetic adults alter their lifestyle to effectively lower blood sugar levels.
- The most extensive study was completed in the United States and was called the Diabetes Prevention Program Randomized Trail. The study observed 3,234 men and women with pre-diabetes over a three-year period. The researchers found a healthy lifestyle was more effective than medication in preventing the onset of type 2 diabetes. One third of the adults took a placebo, another took metformin , while the final third of the adults adopted lifestyle changes that were similar to the Pritikin Program . Adults who adopted a lifestyle change were twice as likely to reduce the progression of their pre-diabetes into type 2 diabetes than the control group.
Adopting a healthy lifestyle, such as the Pritikin lifestyle, is twice as effective as medication in preventing the onset of type 2 diabetes.
Stick To Your Medication And Insulin Regimen
Skipping a dose of medication or insulin can be harmful to your body and increase your blood sugar levels.
Its important to stick to your treatment plan and follow your doctors instructions for taking your medication.
Healthful lifestyle habits can help people manage their blood sugar levels over the long term, such as eating a balanced diet, getting regular exercise, staying hydrated, and getting good sleep.
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Here Are 4 Ways To Lower Your Blood Sugar Fast :
- Chugging water. Drinking a lot of water quickly will dilute your blood sugar and cause you to urinate a lot of it out. Do not drink a lot of water if you have any type of kidney problems or heart problems.
- Increasing your heart rate for 15 minutes can maximize your insulin response and drop your blood sugar down. Be sure to check your blood sugar when you are finished.
- Eat a snack that is high in protein. Protein stabilizes blood sugar. Make sure that the food doesnt have a lot of sugar in it. Good choices are cheese or almonds.
- Administer a quick-acting insulin if your doctor has prescribed it, such as . Insulin is a very rapid way to lower your sugar. Be sure to check your level about 30 minutes after you administer the insulin to see if it prevented the hypoglycemia.
With any of these quick remedies, it is imperative to have a snack handy in case your blood sugar drops too low. Always discuss any plans that you have with your physician.
How can you reduce your blood sugar levels naturally without medications?
Like I mentioned above, diet and exercise are the two ways that you can to lower blood sugar. Did you know that losing just 5 pounds can reduce your need for medications or insulin?
Foods that you should consume should include lots of lean meats, fruits, and vegetables. Read on for more details about how exercise and a healthy diet can lower your sugar.
How can exercise lower my blood sugar?
Exercise can help lower your blood sugar in two ways:
Large Meals High In Both Carbohydrates And Fat
- Eating a large meal that is high in both carbohydrates, which are metabolized relatively quickly, and fats, which take more time to digest, can cause a prolonged elevation in blood glucose. Often we see glucose responses to these meals taking 5 or more hours to return to normal, where 2-3 hours is the recommended amount of time. Meals high in carbohydrates and fat would include fried foods, cheesy pastas, pizza, etc. The fat in the meal slows down the digestion and absorption of the glucose, causing the glucose to slowly be processed over a long period of time.
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Urgent Advice: Call Your Care Team Immediately Or Get Help From Nhs 111 If:
You think you have high blood sugar and:
- youre feeling sick, being sick or have stomach pain
- youre breathing more quickly than usual or your heart is beating faster than usual
- you feel drowsy or are struggling to stay awake
- your breath has a fruity smell
- you feel confused or have difficulty concentrating
- you have a high level of ketones in your blood or pee
These could be signs youre becoming seriously unwell.
You can call 111 or get help from 111 online.
Page last reviewed: 26 May 2022 Next review due: 26 May 2025
Can You Avoid Diabetes If It Runs In Your Family
Yes, your genes dont have to define you! There are genetic factors that can predispose some people to be heavier than others. Yet, your heredity doesnt define your health. Your health is determined by your environment. And, you can control your environment. For example, researchers have noticed stark differences between Pima Indians living in the Sierra Madre Mountains of Mexico eating a traditional diet, and those living in urban areas of Arizona eating a traditional Western diet. The Pima Indians of Arizona are among the most obese groups of people in the world and have a diabetes rate that is 8 times greater than the national average. Their lifestyle is mostly sedentary, and their diet is a typical American diet . Meanwhile, despite their genetic similarities, the Pima Indians of Mexico, weigh an average of 65 pounds less than their Arizona counterparts, and fewer than 4% have type 2 diabetes. The reason is in the stark differences of their lifestyles: the Pima Indians live an active lifestyle working their farms, and eat a diet rich in the whole foods . It is clear that lifestyle has an extremely powerful influence on health. You can adopt a healthy lifestyle, and enjoy a healthy body, irrespective of your genetic heritage.
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How Does Alcohol Lower Blood Sugar Mechanism
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General Tips On How To Keep You Blood Sugar Levels In Control
- Foods to eat
You should eat foods that are high in protein, fiber, and lower in carbohydrates. You should aim at having around 45 to 60 carbs for each meal. Consistency throughout the day is key to keeping blood sugar levels in control. Foods low in fat and high in nutrients should be picked to maximize your nutrition.
Vegetables and fruits are great as well as eggs, fish, beans, and oatmeal. There is also research that shows cinnamon and apple cider vinegar can help lower your sugar.
- Foods to avoid
Avoiding foods like soda, juice, pasta, candy, and other desserts can help keep your sugar from climbing too high. These foods are high in sugars and fat but low in other nutrients.
Avoiding excess alcohol is also better for you. Read the following article that I wrote about drinking alcohol when you have diabetes to learn more about this topic:
- Signs and symptoms
Signs of high blood sugar include: increased thirst and hunger, blurred vision, irritability, dry mouth, tired, and urinating a lot.
- Look for patterns
Patterns can be great because they help you figure out what is causing undesirable blood sugar values. A good way to track of it is to keep a journal of all of the food you eat, activities you do and your blood sugar levels for 1 week. During this week, check your sugar before and after you eat, as well as in between meals. Also document any insulin that you give yourself.
- Test sugar levels regularly
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How Are Ketones Tested
Testing your blood or urine to measure your ketone levels can all be done at home. At-home testing kits are available for both types of tests, although urine testing continues to be more common. Urine tests are available without a prescription at most drugstores, or you can buy them online.
You should test your urine or blood for ketones when any of the following occurs:
- Your blood sugar is higher than 240 mg/dL.
- You have symptoms of DKA.
- You feel sick or nauseated, regardless of your blood sugar reading.
To perform a urine test, you urinate into a clean container and dip the test strip into the urine. For a child who isnt potty-trained, a parent can usually press the stick to their childs wet diaper to test for ketones.
Urine testing strips contain special chemicals that change colors when they react with ketones. You can interpret the test results by comparing the test strip to the color chart on the package. When you have ketones present in your urine, its called ketonuria.
An at-home meter is available to test for blood ketones. This is performed in a similar way to a finger-stick glucose test. You prick your finger with a needle and place a small drop of blood onto the testing area.
Doctors often recommend that people whove just received a diabetes diagnosis test their ketones twice daily.
While individual testing may vary, in general, results for ketone testing are labeled in the following way:
How To Lower Blood Sugar
Most people assume that lowering blood sugar levels is only related to the food you eat. But, there are many other things that can impact blood sugar levels. These include: activity level, stress levels, hormones, and more. The following strategies have been proven to help reduce blood sugar levels over time:
- Be physically active on a regular basis.
- Consistently eat fiber rich carbohydrates.
- Drink water throughout the day.
- Manage stress levels.
Letâs take a closer look at each of these foodsâ¦
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Stick With Starchy Vegetables
Cooked carrots, potatoes and sweet potatoes can boost your blood sugar. Raw carrots have a lower GI. Nonstarchy vegetables, such as leafy greens, eggplant, zucchini and cucumbers, are lower in carbs and have very little effect on your blood sugar levels. Fat slows digestion and makes your blood sugar levels rise less quickly, so potatoes cooked with fat, such as French fries and potato chips, have a lower GI than plain boiled, mashed and baked potatoes.
High And Low: How To Reduce Blood Sugar Level Immediately
Is insulin enough to reduce blood sugar immediately? Insulins main function is to lower blood sugar levels, but does your insulin dosage do the job?
The simple answer is: yes, insulin does the job, especially for those with insulin-dependent diabetes. There are certainly alternative ways to lower blood sugar immediately, but thats not exactly the goal when it comes to diabetes.
You dont want to lower blood sugar rapidly, just for the sake of being rapid. If you reduce blood sugar too quickly, then youll end up having to deal with low blood sugar instead.
Diabetes management is more about finding balance and treating yourself in a controlled manner. So, while you might need to reduce blood sugar immediately in some situations, you can do it in a way where youre still in control.
Find out how to stay in control, lower blood sugar, and get back to your normal lockdown routine of bread-baking and Tiger King-viewing!
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High Blood Glucose: Diabetic Ketoacidosis
If your insulin level is too low, your blood glucose could become so high that it is unsafe. You might develop a serious problem called diabetic ketoacidosis . This usually happens in people with Type 1 diabetes and those with glucose levels over 500.
If you have DKA, chemicals called ketones start to make a lot of acid in your body. The acid and high blood glucose can make you very sick. You might also become dehydrated . You can prevent DKA by carefully giving yourself the correct insulin dose every day.
If you have any of the following symptoms of DKA, get to your local emergency department right away. You need to be treated with insulin and fluids that are given to you through an IV :
- Blurry vision
- Dry mouth, eyes or skin
- Fast breathing
- Feeling very weak or tired
- Fruity-smelling breath
- Stomach pain, nausea or vomiting
Upswing: Steroids And Water Pills
People take corticosteroids, such as prednisone, to treat rashes, arthritis, asthma, and many other conditions. But they can boost your blood sugar, and may even trigger diabetes in some people. Diuretics that help high blood pressure, also called water pills, can do the same. Some antidepressants also raise or lower blood sugar.
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Dinner: Salmon With Veggies
- 1/2 cup sautéed zucchini
- 1 cup sautéed mushrooms
To complement your meal and for dessert:
Total digestible carbs: 14 grams
Total digestible carbs for the day: 37 grams
A meal plan to manage diabetes should space carbs evenly over three meals. Each meal should contain a balance of protein, healthy fats, and a small amount of carbs, mostly from vegetables.
Good Blood Sugar Levels
Sugar levels change throughout the day depending on activity levels and eating patterns. Normal blood sugar levels for an adult that has not eaten for 8 hours is between 70 and 100. It should be less than 140 within 2 hours of eating a meal.
the below video is a a bit dry but it explains the science behind blood sugar levels:
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How To Lower Blood Sugar Immediately Without Medication
Several of these options can work to get blood sugar immediately without medication in the short-term without additional medication. These solutions are meant to be implemented on days when life just doesnt go as planned, maybe you eat something you werent supposed to or forget to take your medicine. But, if you are correctly managing your blood sugar you should not need to be constantly chasing highs and lows. With the correct combination of healthy lifestyle choices and medication, you can maintain a stable blood sugar level most of the time. Additionally, checking your levels frequently and keeping a log of your numbers, can help you learn how your body reacts to stress, food, exercise, and whatever life throws your way.
Keep An Eye On Your Waistline
Far from a quick fix to lower your blood sugar quickly, this is more of a fact-of-life tip. You likely know the reasons why maintaining a healthy weight is vital to your longevity and quality of life.
It turns out that a trim tummy not only helps your pants fit better but also wards off the risk of developing abnormal high blood sugar, insulin resistance, and diabetes28. Your wait measurement could be more important than the number on the scale when it comes to maintaining metabolic health and avoiding chronic conditions related to high glucose.
Men and women who have waist circumferences greater than 40 inches and 35 inches , respectively, are considered to be at increased risk for cardiometabolic disease29.
A whole foods diet made up of more low-glycemic foods than high combined with plenty of physical activity, enough quality sleep, hydration, and stress coping strategies can help you whittle your waist to a healthy circumference.
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