Blood sugar levels are influenced not only by diet but also by hormones such as cortisol, adrenaline, and glucagon. The concentrations of these hormones naturally rise in the early morning, a phenomenon known as the "dawn phenomenon," which stimulates the liver to release glucose into the bloodstream. Consequently, many people may experience elevated blood sugar even before eating breakfast.

Managing blood sugar depends not only on food choices but also on how one starts the morning. Small adjustments to post-waking routines can contribute to maintaining stable blood sugar levels throughout the day.

Wake up gradually, avoid stress

Checking your phone immediately after waking or letting your mind dwell on worries can cause unnecessary stress. In the morning, cortisol levels naturally rise to help the body awaken and start the new day.

When stressed, the liver releases additional glucose into the bloodstream, leading to higher blood sugar. Individuals with diabetes should dedicate about 5 minutes at the start of the day for gentle adaptation, such as sitting upright, breathing slowly and deeply, which helps stabilize the nervous system before beginning daily activities.

Drink water immediately after waking

Drinking one or two glasses of plain water after waking can be beneficial. Mild dehydration can elevate blood sugar, worsening insulin resistance. Water intake improves circulation, supports the kidneys in glucose excretion, and prepares the body to utilize glucose more efficiently in the morning.

Gentle exercise instead of high-intensity workouts

Spending 10-15 minutes on light exercise before breakfast, such as walking, stretching, or flexibility exercises, can help stabilize blood sugar. When muscles contract, glucose is drawn from the blood into cells for energy, reducing the need for significant insulin.

Conversely, high-intensity exercise on an empty stomach can stimulate the body to release more stress hormones, which may increase blood sugar in some individuals, especially those with diabetes.

Early morning light exposure

Spending 5-10 minutes outdoors or near a window immediately after waking can benefit metabolism. Natural morning light helps regulate the circadian rhythm (sleep-wake cycle), thereby influencing the body's insulin sensitivity. Individuals with circadian rhythm disorders often have higher fasting blood sugar levels and poorer metabolic control compared to those with stable routines.

Avoid coffee immediately after waking

Drinking tea or coffee on an empty stomach can increase blood sugar in some individuals because caffeine stimulates the body to release cortisol and adrenaline. This is particularly notable for those with glucose intolerance or diabetes. Instead of consuming coffee immediately after waking, it is advisable to drink it after a light snack or with breakfast to minimize its impact on blood sugar.

Eat a protein-rich breakfast

Prioritize a protein-rich breakfast, such as eggs, yogurt, paneer (fresh cheese), almonds, or legumes, instead of starting with refined carbohydrates. Protein helps slow down the absorption of sugar into the bloodstream, limits post-meal blood sugar spikes, and promotes longer-lasting satiety.

Bao Bao (According to Times of India)