5 Morning Habits That Combat Inflammation for Improved Blood Sugar, as Suggested by Nutrition Experts
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
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The Unexpected Habit That Can Help Lower Blood Sugar, according to Nutritionists
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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.
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