Nutrition Experts Share 5 Morning Routines for Better Blood Sugar

 5 Morning Habits That Combat Inflammation for Improved Blood Sugar, as Suggested by Nutrition Experts

Elevated blood sugar levels and inflammation are interconnected. Discover how minor, practical alterations in your morning routine can significantly enhance your health.

High blood sugar levels and inflammation are intricately entwined, each exacerbating the other. Morning practices, such as having breakfast early, could help lower blood sugar and alleviate inflammation. Other effective morning habits involve consuming yogurt, sipping green tea, and taking a refreshing walk.

Managing blood sugar and controlling inflammation can be daunting, especially for those with diabetes. These two challenges are closely related. Persistent inflammation can complicate blood glucose regulation, while elevated blood glucose can trigger additional inflammation, creating a challenging cycle to break. Fortunately, implementing a few intentional morning choices might shift things in a favorable direction.

We consulted registered dietitians for their preferred, practical advice for enhancing blood sugar and minimizing inflammation that you can adopt before noon. Their professional recommendations are not instant solutions, but they may serve as valuable foundational practices for improved blood sugar management and reduced inflammation over time.

If you're seeking simple ways to position yourself for a more stable, healthier day, these morning strategies are an excellent starting point.

1. Enjoy a Well-Balanced Breakfast within an Hour of Waking Up

The timing of your breakfast is crucial to your blood sugar and inflammation response, making it nearly as vital as the food you consume. Indeed, having a nutritious breakfast that's low (or devoid of) added sugar is essential. However, eating shortly after you wake up may be a surprising method to assist your body in aligning with its natural circadian cycles, potentially enhancing metabolic health. For example, studies have shown that eating earlier in the day, such as having breakfast promptly after waking and dinner in the early evening, can improve glucose metabolism and energy use. In contrast, late-night eating can interfere with glucose processing.3 Breakfast timing impacts more than just blood sugar levels; research indicates that consuming food earlier in the day may also lower inflammation markers.

What’s the optimal time? “I recommend having breakfast within an hour of waking up,” suggests Adaure Nosiri, M.S., RDN, LD. If you’re interested in specifics, research has shown that individuals who eat breakfast by 8:30 a.m. generally have lower blood sugar and insulin levels.

Naturally, what you consume is key too. Aim for a balanced breakfast rich in protein, healthy fats, and fiber to provide sustained energy and stabilize blood sugar levels.

2. Add Plain Strained (Greek-Style) Yogurt to Your Diet

A straightforward yet potent enhancement to your morning meal is plain, strained (Greek-style) yogurt. “Research has indicated that yogurt intake may aid in reducing inflammation,” states Kimberley Rose-Francis, RDN, CDCES. This nutrition-rich food may also help address high blood sugar levels, she adds. “Plain, strained (Greek-style) yogurt is particularly advantageous since it's high in protein and free from added sugars, which helps regulate blood sugar spikes,” she states. Its elevated protein content promotes a feeling of fullness, while its probiotics support a healthy gut, another essential factor in managing inflammation.

Yogurt is so beneficial that the Food and Drug Administration allows producers to include a qualified health claim on their labels regarding the potential connection between yogurt consumption and a lower risk of developing type 2 diabetes.

When selecting yogurt, choose plain, unsweetened options. Many flavored varieties are packed with added sugars that can adversely affect blood sugar levels. You can easily introduce natural sweetness and a fiber boost by garnishing your yogurt with fresh berries, a dash of cinnamon, or a handful of nuts or seeds.

 Strategies to Reduce Inflammation When Managing Diabetes, According to Nutrition Experts

A person dancing energetically in a vibrant fitness environment.

The Unexpected Habit That Can Help Lower Blood Sugar, according to Nutritionists

An individual smiling while holding a glass of water on a bed, with abstract blue shapes against a yellow backdrop.

3. Engage in a Brisk Walk

“One of the most beneficial actions you can take for both inflammation and blood sugar is consistent physical activity. A morning workout doesn't need to be strenuous to be advantageous. “If exercising feels overwhelming, consider starting with a brisk, 20-minute walk in the morning,” advises Nicole Branch, M.S., RD. A morning stroll gets your circulation going, aids your muscles in utilizing glucose more effectively, and can enhance your mood and mental sharpness for the remainder of the day.

It’s also helpful to recognize that consistency outweighs intensity. “Creating a regular morning routine significantly increases the likelihood that you'll maintain a long-term exercise commitment,” adds Branch.

4. Replenish with Green Tea

Beginning your day with adequate hydration is essential for every system within your body. It even influences blood sugar levels. Individuals with diabetes are not only more susceptible to dehydration; a deficiency of fluids can intensify blood glucose concentrations. Although this doesn’t modify the total amount of glucose in your body, it does change the ratio of sugar to water in your bloodstream. Consequently, it has the potential to disrupt your blood sugar measurements.  While water ought to be your main drink, think about incorporating green tea into your morning regimen for an additional anti-inflammatory boost. Green tea is packed with antioxidants, especially a compound known as EGCG, which may alleviate inflammation and shield cells from harm. 

Green tea may also be beneficial for blood sugar regulation. For example, a systematic review and meta-analysis of 27 studies discovered that green tea could decrease fasting glucose. Nevertheless, it didn’t produce the same effect on A1C, so view it as a short-term aid. 

If you need one more reason to steep a cup of green tea, it offers a mild dose of caffeine paired with the amino acid L-theanine. This combination can enhance alertness without the nervous side effects associated with coffee, making it an excellent option for the morning.

5. Gift Yourself a Few Mindful Moments

Stress has a direct and measurable effect on your blood sugar levels. 15 Here’s why: When you experience stress, your body produces hormones like cortisol, which instruct your liver to release more glucose into the bloodstream. This “fight or flight” response can cause increased blood sugar, even if you haven’t consumed anything. If this occurs sporadically, it’s nothing to be concerned about. However, when stress becomes a frequent occurrence, ongoing glucose spikes may lead to insulin resistance. 16 As if that weren’t enough, prolonged stress is also linked to chronic inflammation, which can further elevate blood glucose.

You don’t have to meditate for an hour to reap benefits. Just five to ten minutes of mindfulness before noon can establish a serene atmosphere for your entire day. This could involve deep-breathing practices, gentle stretching, journaling, or simply sitting quietly with your morning tea and concentrating on your senses. By deliberately lowering your stress levels in the morning, you assist in preventing the hormonal cascade that sends your blood sugar soaring while simultaneously keeping inflammation under control.

How Inflammation Can Influence Diabetes

The relationship between inflammation and diabetes is intricate and cyclical. “Inflammation disrupts the body’s capacity to utilize insulin efficiently, which subsequently leads to elevated blood sugar levels,” explains Branch. “This creates a vicious cycle where high blood sugar induces inflammation, and inflammation causes insulin resistance, further escalating blood sugar.” This dynamic makes managing inflammation a pivotal aspect of diabetes management.

That’s not all. “There are several pathways linking inflammation to diabetes, particularly type 2 diabetes,” states Rose-Francis. “One crucial element is gut health.” How are they connected? Your gut houses trillions of bacteria, some beneficial and others harmful. When there is an imbalance among these bacteria, it may jeopardize the integrity of the gut barrier, explains Rose-Francis. This may set off a chain reaction that hampers your body’s efficiency in utilizing insulin, fosters fat storage, and amplifies inflammation. Fortunately, foods such as probiotic-rich yogurt and fiber-loaded fruits, vegetables, beans, legumes, and whole grains can encourage the growth of beneficial gut bacteria, helping to combat inflammation from within.

Eating Habits and Sleep Quality

 Nutritional Patterns and Sleep Quality Assessing the Eating Habits of Adults and Their Link to Sleep Quality

Rest is crucial for everyday functioning and overall health, yet inadequate sleep is an escalating global challenge, shaped by contemporary lifestyles. This investigation explored the connection between dietary patterns and sleep quality among 1,041 Saudi adults through self-reported surveys, which included the Pittsburgh Sleep Quality Index (PSQI) and a questionnaire focused on nutrition behaviors.

The principal outcomes revealed that 77.4% of subjects experienced poor sleep quality (PSQI > 6). Females indicated lower sleep efficiency, increased disturbances, and heightened daytime impairment compared to males.

Nutritional habits showed minimal intake of fruits (38.2%), vegetables (28%), fish (38.9%), and legumes (38%), contrasted with high intake of starches (41%), poultry (26.4%), and sweets (29.9%). Positive relationships were identified between sleep efficiency and consumption of fruits, fish, and legumes, whereas elevated intake of starches, sweets, and dairy was linked to diminished sleep quality, extended sleep latency,

What Happens to Your Body When You Sleep Cold Every N

 What Occurs in Your Body When You Slumber in a Chilly Room Every Night

Sleep is crucial for overall health and vitality—and studies indicate that snoozing in cooler conditions of approximately 65 to 68 degrees Fahrenheit could enhance your health even further.123 From achieving superior sleep quality to uplifting your mood, here are some potential advantages of resting in a cold environment.

1. Your Sleep Quality Might Get Better

While research indicates that many individuals struggle to sleep as temperatures rise, dozing in a cooler room might assist you in attaining more, higher quality sleep.3 The lower temperature encourages the release of melatonin (a hormone that signals it’s time to rest), allowing you to drift off and remain asleep, potentially improving overall sleep quality.45

2. You Could Drift Off More Quickly

Your core body temperature naturally decreases when you prepare to sleep—thus, being in cooler conditions can aid in this process by signaling to your body faster that it’s time for rest. This may promote quicker sleep onset, as studies reveal that warmer surroundings can prolong the duration it takes to fall asleep.62

3. It Might Assist in Managing Night Sweats

Night sweats and hot flashes (common in individuals nearing menopause) can disturb slumber. Maintaining a cooler bedroom temperature might facilitate better rest.7

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Woman using her phone in bed

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Prone vs. Supine positioning

4. Your Diabetes Risk Might Be Lowered

Keeping your thermostat low overnight may help avert metabolic disorders, such as diabetes. Research shows that lower temperatures boost metabolism—particularly by improving calorie expenditure and increasing the quantity of brown fat, also known as “good” fat. This can subsequently lead to improved insulin sensitivity within the body.8

Insulin sensitivity pertains to how effectively your body reacts to insulin, transporting blood glucose into cells to generate energy. Individuals with prediabetes and type 2 diabetes exhibit diminished insulin sensitivity, causing elevated blood glucose levels.

5. You Could Promote Anti-Aging Mechanisms in the Body

In addition to regulating sleep, melatonin acts as an antioxidant that supports the process of slowing down aging.  Since slumbering in a cooler environment can foster melatonin production, it's possible that the body’s overall anti-aging endeavors might be enhanced.9104

What Are Possible Downsides of Sleeping in Cooler Conditions?

Resting in chilly surroundings may have drawbacks:11

• Temperature preference: For certain individuals, feeling chilled while sleeping may detrimentally influence their sleep quality due to individual thermal perception (a person's comfort level in response to environmental temperatures).11
• Specific health issues: Studies suggest that for individuals with asthma and chronic obstructive pulmonary disease (COPD), cold air can trigger lung inflammation and impede circulation in the body.12

What Other Practices Can Enhance Your Sleep?

In addition to sleeping in a cooler space, experts advise the following strategies to bolster sleep hygiene:

• Adopt a nighttime routine, gradually winding down and going to sleep at the same time nightly.
• Restrict large meals, alcohol, and caffeine during the evening, as your body needs energy to digest food and process substances or stimulants.
• Consider exercising in the morning, since working out too close to bedtime can stimulate the mind and body.
• Minimize blue light exposure in the evening (from phones and computer displays) as much as possible. Blue light can upset the body's natural sleep-wake rhythm.
• Ensure the bedroom is dark by utilizing blackout shades or curtains to facilitate melatonin production.

If you discover that adjusting your lifestyle and environment isn’t improving your sleep, consult a healthcare provider. They can recommend a sleep regimen and suggest over-the-counter (OTC) sleep aids or prescribe treatment if necessary.

 

Chronic Stress Ages You — Here’s How to Fight Back

 

Chronic tension can accelerate aging, expert explains: These 4 strategies can assist you in relaxing and leading a longer, healthier existence.

 Experiencing stress occasionally is typical, yet persistent stress can lead to health complications such as anxiety, elevated blood pressure, and even heart attacks.

However, the repercussions extend beyond that. In a recent episode of 10% Happier with Dan Harris, Elissa Epel, the author of 'The Stress Prescription' and a specialist on well-being and aging, discussed how chronic stress influences cellular health and hastens aging.

'As my guest today states, your cells are attuned to your life, and if you alter your lifestyle slightly, your cells will respond in kind,' Harris noted.

In each cell throughout the body, chromosomes 'possess protective caps at their ends, known as telomeres,' Epel remarked on the podcast.

'They are averse to stress, and stress poses a danger to them because it can damage our DNA and induce various biological issues.'

When we endure years or even decades of unmanaged stress, without sufficient breaks, this hastens the aging process.

International authority on stress and aging, Author of 'The Stress Prescription'

Telomeres naturally diminish over time, but this process occurs even more rapidly in individuals who frequently experience stress, she clarified.

'Chronic stress, when we persist for years and years, or decades, without effectively managing stress, without intervals, accelerates the aging rate,' Epel explained.

'Now that we understand the presence of telomeres in every cell, and that they are responsive to our thoughts and emotions, they are influenced by our lifestyle, this knowledge encourages us to take care of them.'

Here are several practices Epel suggests incorporating into your daily routine to reduce stress levels.

4 methods to relieve tension and lead a longer, healthier existence

Avoiding stress may be challenging considering the hurdles we face globally, Epel noted. But the encouraging news is that the harm done to telomeres due to chronic stress can be reversed.

'We can restore on a daily basis. Restore our cells, grant ourselves breaks, and create an anti-inflammatory lifestyle, so we can slow down our aging. Or at least prevent all the stressors we encounter from penetrating, affecting our cells, and hastening aging,' she said.

Here are some methods she recommends for relieving stress and positively affecting telomeres:

1. Consume more fruits and vegetables

2. Establish a meditative atmosphere by taking brief daily breaks, even if it’s just five minutes or by meditating

3. Increase Omega-3s in your diet or explore a Mediterranean diet

4. Emphasize deep relaxation through practices like engaging in a flow state through yoga or breathwork

'It's these minor adjustments we can implement; they aren't drastic lifestyle overhauls,' Epel remarked.

'Those are the modifications that we can sustain and uphold over many years.'

 

Transform Your Life with 9 Morning Habits

 

Medical Experts Assert That These 9 Morning Rituals Could Transform Your Life

Simple stretches and mindful practices are among these physician-endorsed habits that can establish a healthier start to your day.
 
Minor rituals can lead to significant changes. The way you begin your morning can influence your entire day — enhancing concentration, alleviating stress, and promoting good spinal health and digestion. Physicians from various fields advocate for straightforward yet impactful habits to maintain their energy, sharpen their minds, and strengthen their bodies — most of these routines require just a few minutes.

Whether it’s hydrating before your caffeine fix, stepping outdoors for some natural light, or indulging in a quick stretch before rising from bed, these evidence-backed habits assist in preventing future health complications while enhancing well-being in the present. “These seemingly minor actions lay a foundation for consistent health,” states Andreas Bernhardt M.D., a primary care doctor from Switzerland who specializes in longevity medicine. Below, healthcare professionals share the morning rituals they swear by — and ways you can seamlessly incorporate them into your own daily routine.

1. Rehydrate before anything else

 Each morning with a glass of water to boost metabolism and circulation. “This is first act of the day, Rehydrating awakens your body after hours of dehydration and supports functions ranging from digestion to energy levels.

2. Perform stretches before rising

Spine specialist Taher Saifullah M.D., founder of Spine & Pain Institute Los Angeles, advises gentle stretches like knee-to-chest movements while still in bed. “This warms the spine and minimizes the risk of injury,” he explains.

Just beginning this new practice? Check out these 10 morning stretches tailored for beginners.

3. Cultivate gratitude

Start your day with a thankful mindset. “Begin your morning with purpose and gratitude. This could mean taking a moment to acknowledge three things you are grateful for before getting out of bed, or jotting down a brief thought in a journal.”

This small but significant practice is vital as it “redirects your focus towards the positives in your life,instead of what you feel you’re missing or what’s causing you stress

It establishes an optimistic atmosphere for your whole day and assists in grounding you.”

4. Enjoy a breakfast rich in protein

 Having a nutritious breakfast (packed with whole grains, fiber, protein, and healthy 

fats) is a morning habit linked to lowering the risks of type 2 diabetes, obesity, metabolic syndrome, hypertension, and stroke.

For your initial meal, consider delicious omelets, Greek yogurt, and avocado toast — here are several of our preferred nutrient-rich breakfast options.

"Protein-dense foods aid in regulating your circadian rhythm and managing cortisol level.

5. Resist the urge to check your phone

Before reaching for her phone, takes a few grounding breaths. This brief pause helps minimize stress and enhances resilience before the day’s demands.

 also avoids grabbing her phone first thing in the morning. “I prefer not to fall into the trap of email/social media prison,” she asserts.

6. Step outside for some sunlight

“A consistent habit of obtaining sunlight shortly after waking can aid in the better regulation of your circadian rhythm, “Regular exposure to daylight can also promote the production of feel-good hormones like serotonin, contributing to enhanced mood.”

7. Engage in breathwork

Short daily mindfulness practices can lead to enhanced psychological well-being and a perception of reduced stress. Research also shows improvements in anxiety and depression.”

She starts each day with a mindfulness routine. “For me, it sets the stage for gratitude and a fresh chance to make a positive impact,” she shares.

For inspiration, explore these 15 mindfulness activities.

8. Cultivate your mindset

Spend a few moments outlining your priorities for the day or quietly sipping coffee while reflecting on your goals and plans for the day ahead. This grounding practice can help you feel more composed and focused throughout the day.

“Mapping out your goals for the day each morning ultimately translates into heightened work productivity,” 

Igbokwe states. “Planning your day keeps you organized and facilitates the achievement of daily objectives.”

9. Be mindful of your posture

Avoiding the morning slump is crucial. suggests sitting with feet flat, shoulders relaxed, and core engaged to safeguard your back.