KONTAN.CO.ID – Without drugs, here’s how to lower high blood sugar in the morning. Understandably, people with diabetes are often worried about high blood sugar levels in the morning.
quote WebMD, when preparing to wake up in the morning, the body releases a surge of hormones that can work against insulin and cause blood sugar levels to rise.
The condition can affect anyone and is usually not a problem because the body naturally produces insulin to fix it.
The increase in fasting blood sugar in the early morning or early morning is known as the dawn phenomenon or dawn effect. This condition generally occurs between 02.00-08.00 WIB.
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.
In fact, an increase in blood sugar levels if it occurs continuously, including in the morning, it can increase the risk of long-term complications.
Also Read: Just change this habit, for those who want to prevent high blood sugar
How to lower blood sugar in the morning
Some ways you can take to lower blood sugar levels in the morning without drugs are through lifestyle improvements and dietary changes.
If simple lifestyle changes don’t work, people with diabetes should consult their doctor to determine the best approach to lowering their blood sugar levels in the morning.
Here are some ways to lower high blood sugar in the morning that you should consider:
1. Limit carbohydrate intake at night
Launch 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.
For this reason, people with diabetes are encouraged to be able to use carbohydrate counting to track how much carbohydrates are consumed.
Also Read: 8 Vegetables and fruits are effective in lowering blood sugar, lo
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 the American Diabetes Association are 45-60 g of carbohydrates at 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: Drink water, these are 7 simple proven ways to prevent high blood sugar
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 shows that exercise will result 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.
Some of the best exercises to avoid blood sugar spikes in the morning include:
- Walk
- Yoga
- Swimming
- Tai Chi
Also Read: 9 Early symptoms of type 2 diabetes, many often do not realize
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 the 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.
The American Diabetes Association recommends including more monounsaturated and polyunsaturated fats than saturated or trans fats in your diet.
Examples of monounsaturated and double unsaturated fats include:
- Avocado
- Canola oil
- Nuts such as 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
Also Read: This is the cause of low and high blood sugar, you need to recognize
Meanwhile, examples of saturated and trans fats to avoid include:
- Pork fat
- Fatback and salted pork
- High-fat meats such as regular ground beef, bologna, hot dogs, sausages 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
This article has been published on Kompas.com with the title “5 Ways to Lower High Blood Sugar in the Morning Without Medication”
Author: Irawan Sapto Adhi
Editor: Irawan Sapto Adhi
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