5 Ways to Lower High Blood Sugar in the Morning Without Drugs

KOMPAS.com – Diabetes is a chronic disease characterized by high levels of glucose in the blood (hyperglycemia).

People with diabetes often worry about levels of blood sugar high in the morning.

The increase in fasting blood sugar in the early morning or early morning is known as the dawn phenomenon or dawn effect.

Also read: What Is Normal Blood Sugar In The Body?

This condition generally occurs between 02.00-08.00 WIB.

Reported from WebMD, As our body prepares to wake up in the morning, it releases waves of hormones that can work against insulin and cause blood sugar levels to rise.

This condition can affect anyone and is usually not a problem because the body naturally produces insulin to fix it.

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5 Ways to Lower High Blood Sugar in the Morning Without Drugs

In diabetics, the rise in blood sugar levels that commonly occurs in the morning needs to be anticipated because it can cause long-term harm.

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However, the body of a person with diabetes may not be able to respond in the same way. This can result in consistently high blood sugar levels in the morning.

Even though the increase in blood sugar levels if it occurs continuously, including in the morning, it can increase the risk of long-term complications.

How to lower blood sugar in the morning

Some ways that can be taken to lower your blood sugar levels in the morning without drugs are through lifestyle improvements and dietary changes.

If simple lifestyle changes don’t work, diabetics should consult a doctor to determine the best approach to lowering their blood sugar levels in the morning.

Also read: What is Normal Blood Pressure in the Elderly?

Here are some ways to lower high blood sugar in the morning worth considering:

1. Limit carbohydrate intake at night

Reported from Very Well Health, Diet plays a major role in managing diabetes and maintaining healthy blood sugar levels.

Diabetics should have an understanding of the best and worst foods for their disease.

Carbohydrates are an important part of any diet, but they should be eaten in moderation.

It is important to note that the body converts 100 percent of the carbohydrates we consume into glucose.

Also read: 10 Dangers of High Blood Sugar in Diabetics

For this reason, diabetics are encouraged to use carbohydrate counting to track how much carbohydrates are consumed.

One way to avoid spikes in blood sugar levels in the morning is to limit your carbohydrate intake the night before.

Pay attention to the amount of carbohydrates you consume at dinner or as an evening snack.

The recommended serving of carbohydrates for each person is different and depends on your weight, activity level, diabetes medications, and blood sugar goals.

General guidelines from American Diabetes Association is 45-60 g of carbohydrates with each meal and 15-20 g of carbohydrates for each snack.

A high-fiber, low-fat snack before bed can satisfy hunger and minimize the dawn phenomenon.

Some good snack choices that can help prevent high blood sugar levels in the morning include:

  • Fruits and vegetables
  • Fat -free or low -fat yogurt
  • Fat -free popcorn
  • Low fat granola
  • Boiled eggs
  • Sugar free frozen popsicles
  • Small apples and low-fat cheese

Also read: 7 Causes of High Blood Sugar at Night

2. Afternoon exercise

Exercise can lower blood sugar by increasing insulin sensitivity, which allows the body to use insulin and glucose more effectively, increasing the movement of glucose during and after exercise.

Research has shown that exercise results in optimal insulin regulation. Exercising after dinner will set you up for steady glucose levels throughout the morning.

Research has also shown that moderate-intensity aerobic exercise before breakfast can reduce the morning rise in blood glucose in patients with type 2 diabetes, partly counteracting the dawn phenomenon.

The same study also found that exercise can significantly reduce blood glucose fluctuations and improve blood glucose control throughout the body on a daily basis.

Also read: What is the Right Exercise to Increase Endurance?

Some of the best exercises to avoid spikes in blood sugar in the morning include:

  • Walk
  • Yoga
  • Swimming
  • Tai Chi

3. Supplement with vinegar

Combined with a healthy diet and other recommendations, an affordable and accessible way to prevent spikes in blood sugar is to supplement your diet with vinegar.

Vinegar has been found to moderate glucose levels upon waking and reduce blood sugar levels after meals.

A study shows that vinegar can suppress the process by which sucrose is converted into glucose and fructose.

The active ingredient in vinegar is acetic acid, which reduces the digestion of starch and delays gastric emptying (gastroparesis), when the stomach takes too long to empty its contents.

One easy way to add vinegar to your day is to take apple cider vinegar, which has been identified by experts as a promising way to lower morning blood sugar levels.

Also read: 14 Foods High in Vitamin C.

3. Watch your fat intake

Healthy fats are an important part of a healthy diet, but they may have a negative impact on blood sugar levels.

A high -fat dinner can delay a normal rise in blood sugar after a meal until the next morning

This happens because fat causes the body and digestive processes to slow down.

Since fatty foods can also lead to obesity, which is a major risk factor for diabetes, consuming less fat and more protein is a good approach for someone living with diabetes.

American Diabetes Association recommends including more monounsaturated and polyunsaturated fats than saturated or trans fats in your diet.

Also read: 11 Foods That Contain High Fat But Actually Healthy

Examples of monounsaturated and double unsaturated fats include:

  • Avocado
  • Canola oil
  • Nuts like almonds, cashews, pecans and peanuts
  • Olive oil (look for low-sodium products)
  • Peanut butter and peanut oil
  • Oily fish (salmon, sardines, herring, mackerel, tuna)
  • walnut
  • Flaxseed and flaxseed oil
  • Canola oil
  • Biji chia

Meanwhile, examples of saturated and trans fats to avoid include:

  • Pork fat
  • Fatback and salted pork
  • High-fat meats such as plain ground beef, bologna, hot dog, sausage and bacon
  • High-fat dairy products such as full-fat cheese, cream, ice cream, whole milk, 2% milk, and sour cream
  • Butter
  • Cream sauce
  • Soup made with dripping meat
  • Poultry skin
  • Processed foods such as snacks (crackers and chips) and baked goods (muffins, pastries, and cookies) with hydrogenated or partially hydrogenated oils
  • Margarine

Also read: 7 Foods That Contain Trans Fats to Watch Out for

4. Prevent hypoglycemia at night

Hypoglycemia refers to low blood sugar. This is the opposite of hyperglycemia and occurs when glucose levels are too low.

Blood sugar low overnight can cause rebound blood sugar levels in the morning, known as the Somogyi effect.

This effect occurs when blood sugar drops at night and your body releases hormones to counter this drop, causing a higher-than-usual spike in blood sugar in the morning.

It is therefore important to make sure you have enough food before going to bed through a balanced meal or snack to avoid the dawn phenomenon.

Also read: 12 Ways to Increase Low Blood Pressure Naturally and with the Help of Medication

Common symptoms of hypoglycemia include:

  • Shaky
  • Headache
  • Sweating
  • Starving
  • Anxiety or panic
  • Tingling feeling in the mouth
  • Fast heart rate

People with diabetes should monitor their blood sugar frequently and have snacks on hand. Call your doctor immediately if you experience these symptoms.

5. Share experiences with doctors

While you can make dietary and lifestyle changes to help prevent the morning spike in blood sugar, working with your doctor is a priority.

A change in medication may be necessary, especially if these changes fail to help you avoid the dawn phenomenon.

Also read: 10 Effects of Diabetes on the Body Worth Anticipating

Possible reasons for a drug change can include:

  • Weight change
  • Activity changes
  • Eating pattern changes
  • Recent illness

Be sure to tell your doctor if you experience high blood sugar levels in the morning and if none of these strategies help.

Doctors are familiar with this phenomenon and can help you make changes to your medication regimen by increasing your dose or adding another medication.

Never make changes to your medication without talking to your doctor first.

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