World Diabetes Day: 9 Morning Habits To Control High Blood Sugar

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9 Morning Habits To Control High Blood Sugar

World Diabetes Day: 9 Morning Habits To Control High Blood Sugar. World Diabetes Day is an international event aimed at raising awareness about diabetes and its impact on individuals and communities worldwide. As of 2022, an estimated 34.2 million people in the United States have diabetes, according to the Centers for Disease Control and Prevention (CDC). Managing diabetes, particularly high blood sugar levels, is crucial to preventing complications and maintaining overall health. In this article, we'll explore evidence-based morning habits that can help control high blood sugar levels, offering practical insights to those living with diabetes.

1.Start with a Balanced Breakfast

A well-balanced breakfast is key to regulating blood sugar levels throughout the day. Research published in 2016 that the epidemiological studies indicate that regular breakfast intake is linked to a reduced risk of Type 2 Diabetes (T2DM) and metabolic syndrome when contrasted with infrequent breakfast consumption or skipping. These findings have spurred interest in investigating the impact of breakfast and its composition on metabolic outcomes through randomized controlled trials.

Our comprehensive literature review led us to the conclusion that having breakfast, as opposed to skipping it, yields positive effects on carbohydrate metabolism indicators and is associated with a diminished risk of T2DM. Numerous studies suggest that insulin sensitivity is higher in the morning, implying that consuming carbohydrates during breakfast may place less stress on pancreatic β cells compared to consuming the same amount and quality of carbohydrates later in the day.

2.Hydrate with Water

Staying hydrated is essential for everyone, but it holds particular significance for those managing diabetes. A study "Water, Hydration and Health" published in 2010 emphasized the importance of adequate water intake for overall health. There is compelling evidence indicating that maintaining proper hydration significantly lowers the likelihood of developing urolithiasis. Although the evidence is less robust, there are suggestions of a connection between adequate hydration and decreased occurrences of constipation, exercise-induced asthma, hypertonic dehydration in infants, and hyperglycemia in diabetic ketoacidosis.

Furthermore, good hydration is linked to lower risks of urinary tract infections, hypertension, fatal coronary heart disease, venous thromboembolism, and cerebral infarction, but confirmation through clinical trials is necessary for these effects.

3.Incorporate Physical Activity

Engaging in morning exercise has been linked to improved insulin sensitivity and better blood sugar control. A study published that Physical activity plays a crucial role in lifestyle interventions aimed at preventing and managing type 2 diabetes (T2D). These suggestions stem from the observed positive correlations between engaging in regular exercise and the prevention, treatment, as well as the reduction of morbidity and mortality associated with T2D. In the context of type 1 diabetes (T1D), there is substantiated evidence indicating that engaging in exercise can diminish complications linked to diabetes. Another Review in 2019, Exercise Management for Young People With Type 1 Diabetes.

Exercise, in conjunction with medical nutrition therapy, constitutes the fundamental pillar of diabetes management. According to the 2022 Standards of Medical Care in Diabetes issued by the American Diabetes Association (ADA), it is recommended that individuals with diabetes engage in a combination of aerobic activity and resistance training. The guidelines specify a minimum of 150 minutes of moderate-to-vigorous aerobic activity per week, distributed across at least three days to avoid prolonged periods without activity. Additionally, two to three sessions of resistance exercise per week on nonconsecutive days are advised. Consistent physical activity is linked to the prevention of weight gain, reduction in blood pressure, enhancement of insulin sensitivity and glucose control, and optimization of lipoprotein profile.

4.Mindful Meditation and Stress Reduction

Chronic stress can contribute to elevated blood sugar levels. Practicing meditation or deep breathing exercises in the morning can promote emotional well-being and help manage stress, positively impacting blood sugar control. A study published in 2018 that the presence of diabetes is linked to notable psychological distress, emphasizing the need to prioritize the overall physical, emotional, and psychosocial health of those managing the condition. Various meditation-based approaches have undergone assessment for their supportive role in addressing a range of chronic ailments such as depression, anxiety, obesity, hypertension, cardiovascular disease, and diabetes. Engaging in meditation has demonstrated associations with diminished stress levels and negative emotions, alongside enhancements in patient attitudes, health-related behaviors, and coping skills.

A Review published in 2022 that it is widely recognized that stress exerts a substantial influence on metabolic function, with psychological and physical stressors potentially triggering the onset of Type 2 diabetes. The neuroendocrine framework governing these processes involves both the central and peripheral nervous systems. Elevated catecholamine release and increased serum glucocorticoid concentrations induced by psychological stress contribute to heightened insulin demand and insulin resistance. Stress, therefore, may impact persistent hyperglycemia in individuals with diabetes, as hormonal responses to stress can elevate blood sugar levels.

5.Choose Low-Glycemic Foods

Opt for low-glycemic foods in your morning meals to help maintain stable blood sugar levels. A study publish in 2016 discusses glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus. Foods like oats, berries, and non-starchy vegetables have a lower impact on blood sugar, making them ideal choices for individuals with diabetes.

6.Regular Blood Sugar Monitoring

Monitoring blood sugar levels regularly is a fundamental aspect of diabetes management. Research published in 2017 that monitoring one's blood glucose levels through self-monitoring (SMBG) is advised as a fundamental aspect of diabetes self-care, provided it is utilized correctly after receiving appropriate training. For individuals undergoing insulin therapy, the insights derived from SMBG can be employed to fine-tune lifestyle choices (such as nutrition and physical activity) and insulin dosages, aiming to enhance overall glycemic control.

7.Include Fiber in Your Diet

Dietary fiber plays a crucial role in slowing down the absorption of sugar and improving blood sugar control. The study published in 2010 The distinctive combination of bioactive elements, such as resistant starches, vitamins, minerals, phytochemicals, and antioxidants, is present in dietary fiber and whole grains. Consequently, there has been significant interest in researching the potential health advantages of these components over the past few decades. Both epidemiological and clinical studies indicate an inverse relationship between the consumption of dietary fiber and whole grains and the incidence of obesity, type two diabetes, cancer, and cardiovascular disease (CVD). Despite these findings, further research is required to gain a deeper understanding of specific health assertions and the underlying mechanisms involved.

8.Ensure a Sufficient Protein Intake

Including protein in your morning meals can help regulate blood sugar levels and promote satiety. The study published 2004 suggested that a high-protein, low-carbohydrate diet can have positive effects on blood sugar control. Consider incorporating protein sources like eggs, Greek yogurt, or lean meats into your breakfast.

9.Establish a Consistent Routine

Consistency in your morning routine can contribute to better blood sugar management. A study published in 2016 found that regular exercise enhances the regulation of blood sugar levels and diminishes the susceptibility to cardiovascular disease (CVD) and mortality in individuals diagnosed with type 2 diabetes (T2D). Everyday physical activity involves ongoing bodily movements, utilizing skeletal muscles, leading to elevated energy expenditure in daily routines. This encompasses diverse activities undertaken during work and leisure, such as walking, desk work, household chores, cooking, and sports. In contrast, exercise is characterized as intentional, organized, and repetitive physical activity with the aim of enhancing physical fitness.

Conclusion

On World Diabetes Day, it's crucial to emphasize the significance of proactive management in controlling high blood sugar levels. Adopting evidence-based morning habits can make a substantial difference in the lives of individuals with diabetes. From a balanced breakfast to regular exercise and stress reduction, these habits contribute to overall well-being and improved glycemic control. Remember to consult with healthcare professionals to tailor these habits to your specific needs and always prioritize evidence-based practices for effective diabetes management.