Managing blood sugar isn't a battle fought after every meal; it begins the moment you open your eyes. Your morning habits – from drinking water to how you move – can determine the stability of your glucose levels throughout the entire day.

Maintaining stable blood sugar not only provides consistent energy, improves mood and concentration, but also prevents chronic complications such as insulin resistance and diabetes.

Here are five scientifically proven strategies from nutrition experts:

Drink water immediately after waking

One of the simplest yet most effective actions is to start your day with one to two glasses of plain water. According to expert Stacey Woodson, this helps dilute excess sugar in the blood, supports the kidneys in expelling sugar, and stabilizes glucose levels from early morning.

If plain water seems too dull, you can add a few slices of cucumber, lemon, or herbs to enhance the flavor.

Morning exercise helps muscles use glucose for energy, thereby reducing the amount of sugar circulating in the blood. Photo: Nguyen Dong

Prioritize a protein and fiber-rich breakfast

Our bodies are often more sensitive to carbohydrates in the morning. Expert Tracy Mckelvey explains that a low-carb, high-protein, and high-fiber breakfast not only helps control morning blood sugar but also offers lasting benefits for lunch and dinner.

Consider trying scrambled eggs with vegetables and diced avocado; a slice of whole-grain toast spread with peanut butter; or Greek yogurt mixed with berries and walnuts. This combination slows digestion and prevents post-meal blood sugar spikes.

Control caffeine intake

Research indicates that consuming over 250 mg of caffeine (about 2.5 cups of coffee) can temporarily increase blood sugar. This occurs because caffeine stimulates hormones like adrenaline, which prompts the liver to release glucose.

Always drink coffee with a balanced meal. If you are pressed for time, you can mix a scoop of protein powder into your coffee (creating a "proffee") to slow sugar absorption into the bloodstream.

Engage in light exercise

Morning exercise helps muscles utilize glucose for energy, thereby reducing the amount of sugar circulating in the blood. You don't need high-intensity workouts; simple stretching, yoga, or a brisk walk can make a noticeable difference.

Studies confirm that moderate-intensity exercise immediately after eating helps lower post-meal glucose levels.

Eat dinner earlier the night before

The impact on this morning's blood sugar sometimes originates from the previous evening. Eating dinner before 7 PM, or at least 2-3 hours before bedtime, allows the body time to stabilize glucose levels before entering a resting phase.

Beyond the morning routine, experts suggest additional effective tips:

Walk after every meal: Just 10-20 minutes of walking after eating helps muscles efficiently consume carbohydrates before they can cause blood sugar to spike.

Incorporate fiber into every meal: Chia seeds, raspberries, broccoli, and chickpeas are "superfoods" that slow sugar absorption.

Try apple cider vinegar: Mix 1 tablespoon of apple cider vinegar with about 240 ml of water and drink it 20 minutes before a meal. This may help lower post-meal blood sugar (consult a doctor if you have stomach conditions).

Divide meals: Instead of two to three large meals, eating smaller meals every 2-3 hours can reduce the carbohydrate load per intake, leading to more stable blood sugar.

Establishing a blood sugar-friendly morning routine is not complicated. Starting with hydration, smart breakfast choices, and gentle exercise is an investment in a focused day and long-term health.

My Y (Source: Yahoo)