Keeping your blood sugar levels in check beginning in the morning can have a positive impact on the rest of your day. Here are some key morning habits to help manage your diabetes so you can focus on your other tasks ahead instead of dealing with the effects of sugar spikes and crashes.
1. Wake up at a consistent time (even on weekends):
Research shows that consistent sleep/wake cycles help regulate your blood sugar and cortisol levels, while irregular sleep disrupts your circadian rhythm and insulin sensitivity. Find out more on how much sleep you really need when you have diabetes
2. Hydrate first thing in the morning:
Drinking one or two glasses of water as soon as you get up will help support your kidneys in flushing out excess blood sugars and stabilizing your blood sugar levels. Keep a glass beside your bed for easy access and add some, cinnamon, lemon or lime to your water for more flavour if needed.
3. Skip your screen for some quiet time
Let’s face it, bad news first thing in the morning can affect our mood and stressful content is sure to spike cortisol. Instead, reduce your stress and keep your blood sugars stable with some calming meditation or deep breathing. Journaling and stretching are other good alternatives to screen time. Here are more meditation options to consider.
4. Check your fasting blood sugar
Checking your blood sugar in the morning can help you understand how your body is dealing with your diabetes overnight, and whether you need to adjust your medications or management plan. Many people wake up to find that their fasting blood sugar is higher than expected—even after avoiding food late at night—which may stem from natural hormonal fluctuations (called the ‘dawn phenomenon’), issues with sleep, or poorly matched evening medications. Speak to your healthcare provider if you have any concerns.
5. Eat a balanced breakfast
Instead of skipping breakfast and potentially overeating later, start your day with a meal that contains protein, fibre and healthy fats that will slow digestion and prevent later sugar spikes. Some good options include Greek yogurt with seeds and berries or a veggie omelet with diced avocado and multi-grain bread. Remember to keep high-calorie, high-sugar fruit juices to a minimum or avoid them entirely and opt for unsweetened beverages like water or herbal teas. Find more breakfast inspiration with diabetes-friendly recipes here.
6. Avoid too much caffeine
While coffee or tea is a common go-to for many in the morning, remember that caffeine stimulates the release of hormones which in turn prompts the liver to release blood sugars. Avoid sugar spikes by having caffeine with a balanced breakfast and keeping your daily intake under 2.5 cups a day.
7. Move your body
Moving in the morning activates your body to use blood sugar for energy. In fact, all kinds of movement (yoga, weight, cardio and walking) can improve insulin sensitivity and keep blood sugar levels in check. Read more on the effects of exercise on blood sugar.
Don’t underestimate the power of healthy habits first thing in the morning. Not only will they help you manage your blood sugars, but they can set you up for a day of more energy, better mood and fewer cravings. All in all, it’s a great recipe for a good morning.
