5 Morning Activities That Need To Be Done So That Blood Sugar Levels Are Balanced

Illustration (Polina Tankilevitch/Pexels)

JAKARTA - The spike in blood sugar levels usually increases in the morning. This is a normal thing known as the dawn effect. When you wake up, the body produces the hormone cortisol, which can cause a spike in blood sugar.

Usually peaks around 7 or 8 am, explains Kunal K. Shah, MD, a board-certified internal medicine doctor and assistant professor at the Endocrinology Division at Rutgers Robert Wood Johnson in New Brunswick, New Jersey. For that, it is necessary to have a healthy lifestyle in the morning so that the body's blood sugar remains under control throughout the day.

Stay hydrated is one of the simplest ways to keep blood sugar levels under control, experts say. Because when you become dehydrated, the body contains less water, and as a result blood sugar levels are more concentrated, according to the Centers for Disease Control and Prevention (CDC), driven by VOI from Livestrong, Thursday, August 10.

So, start the day with a glass of water, then prioritize hydrating the body throughout the day. By drinking 11 to 15 glasses of water according to the US National Academy of Science, Engineering and Medicine.

Eating protein-rich and fiber-rich breakfast within an hour after waking up can help stabilize blood sugar levels throughout the morning, said Anthea Levi, RD, CDN, registered dietist and founder of Brooklyn-based Alive+Well Nutrition.

Starting the day with a balanced diet helps avoid a spike in glucose that can occur when you miss breakfast. Levi recommends breakfast that includes protein, healthy fat, and fiber. You can make an egg orgic menu plus vegetables with avocado and a whole piece of whole wheat bread, or chili beans with berries and plain green yogurt.

For some people, drinking coffee in the morning is mandatory as an increase in stamina. But, if you want blood sugar to be more controlled, avoid drinking coffee with additional sugar. Because, sugar greatly affects the body's glucose levels.

"The most friendly way to consume coffee in the morning is to avoid additional sweeteners or add a little if you really need sweet tastes", Levi said.

Instead of a sweet creamer, Levi recommends whole cow's milk or almonds or soybeans without a sweetener to put into coffee if you prefer plant milk. Sneering your coffee together with breakfast can also help provide a stable energy.

Stress causes you to enter the "fight-or-flight" mode, which in turn drives the body to produce more cortisol hormones. These hormones have a direct effect on blood sugar levels, says Dr. Shah, because they encourage muscles and liver to release more sugar into the bloodstream.

This body response is normal and important. If you are in a dangerous situation, glucose will give you the comments it takes to act quickly and appropriately. So, step up in managing stress.

Short physical activity in the morning provides the benefits of stabilizing blood sugar.

"Actively moving after eating is the ideal way to reduce blood sugar," Levi said.

"Try walking 10 minutes around the block after breakfast to support insulin sensitivity and lower glucose levels," Levi continued.

Be careful with anabolic exercises such as weightlifting. Although this type of exercise is good for building strength, it can cause blood sugar levels to increase. Do aerobics, run, or static bicycles to lower glucose after weightlifting.