We generally associate increased blood sugar levels with health issues like diabetes. But did you know that blood sugar imbalance can have other adversities as well? According to a report on WebMD, it can leave you feeling dizzy and lethargic throughout the day, along with metabolic imbalance. That's not all. Blood sugar spikes can also lead to excessive thirst and frequent urination, further making you feel dehydrated. This is why we all need to keep a check on blood sugar levels to stay healthy and hearty. In this article, we will take you through some simple morning rituals to start the day right and avoid blood sugar spikes.
Why Does Blood Sugar Spike In The Morning? How To Prevent Blood Sugar From Spiking In The Morning?
It is rightly stated that morning shows the day. How you start your morning defines the way your day will look like. According to the American Diabetes Association, increased blood sugar in the morning is quite a common phenomenon. In the early hours of the morning, hormones, including cortisol and growth hormone, signal the liver to boost the production of glucose, which provides energy that helps you wake up. "This triggers beta cells in the pancreas to release insulin to keep blood glucose levels in check," the report reads, adding that when the insulin production gets disrupted, it affects overall health.
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5 Tips To Follow Every Morning To Control Blood Sugar/Glucose Spikes:
1. Eat a wholesome balanced breakfast:
The importance of breakfast needs no separate introduction. It helps refuel energy to kick-start the day. A healthy morning meal also regulates metabolism, which according to a study published in the journal Advances in Nutrition, helps produce insulin to keep a check on blood sugar levels. It also lowers the risks of type-2 diabetes, the study reads.
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2. Include enough protein and fiber:
If you ask us to define a wholesome breakfast, it would be a balance of carbs, fiber, protein, and essential vitamins and minerals. While we agree on including carbs, what people often ignore is the portion added. To put it simply, avoid adding excess carbs to your morning meal. The study in the journal Advances in Nutrition further states that partial replacement of rapidly available carbohydrates with other dietary components, such as whole grains and cereal fibers, proteins, and unsaturated fatty acids (UFAs), at breakfast may be a useful strategy for producing favorable metabolic outcomes, further preventing blood sugar spikes.
3. Avoid added sugar in the morning:
We often find people adding packaged fruit juice, sweetened cereals, etc., to their morning diet, thinking those are uncomplicated and healthy as well. To your surprise, the reality is exactly the opposite. These packaged products include high amounts of sugar, which may instantly increase blood sugar levels in the body. A WebMD report reads, "Just a single serving can raise your blood sugar, and in some cases, give you hundreds of extra calories."
4. Control caffeine intake:
Are you someone who can't get out of bed without your morning coffee or tea? You are not alone! But did you know that excess caffeine intake in the morning may have several side effects? A report by diabetes.co.uk finds that consuming a high amount of caffeine regularly for over four weeks "has been shown to impair insulin sensitivity in people with type 2 diabetes." Excess caffeine may lead to dehydration, further spiking blood glucose levels for others as well.
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5. Stay hydrated:
We all know how important it is to stay well-hydrated. It helps your body function well and provides your skin with a natural shine. A report by the University of Maryland Medical System weighs in, staying well-hydrated is an effective tool to combat fluctuating blood sugars and avoid damage to the kidneys, nerves, and cardiovascular system.
Now that you know all about a healthy morning ritual and its link with the body's blood sugar levels, we suggest planning your mornings well to give a healthy start to the day. Enjoy your day!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.