These 5 simple morning habits will help control your blood sugar levels

Health benefits of drinking water: Staying hydrated solves more problems than one. According to a 2021 review, sufficient water intake helps keep blood sugar levels in check (Image: Pexels)

What you eat or do in the morning determines your energy levels and mood for the day. Hence, it is important to consume foods that support your health and include movement or meditation to stay alert and focused as part of your early routine. Tweaking a few things in the morning can also help control blood sugar, which in turn prevents health problems like diabetes.

1. Drink water for hydration: Begin your day by drinking water. Staying hydrated solves more problems than one. According to a 2021 review, sufficient water intake helps keep blood sugar levels in check. Additionally, it prevents dehydration and helps your kidneys remove excess sugar from your body through urine. Sipping water throughout the day is always a good idea.

2. Focus on protein intake: Starting your day with a savoury breakfast that includes 25–35 gm of protein keeps you full longer and provides steady energy. Protein helps maintain a healthy metabolism, build muscle, and regulate blood sugar levels. Eating protein first helps slow down carb digestion. Also, an overnight fast naturally raises cortisol levels, increasing glucose production in the liver. This can be effectively countered with a protein-rich breakfast.

3. Manage stress better: When you wake up, it’s wise to spend at least five minutes on breathwork to help you stay focused and alert throughout the day. Options include deep breathing, meditation, or journaling. This helps reduce the load of stress hormones, which are at their peak in the morning. It keeps your nervous system calm and helps your body manage glucose more efficiently.

4. Incorporate fibre into your meals: Adding fibre to your breakfastensures slow absorption of carbs into the body. It forms a protective mesh around the digestive tract, preventing quick spikes in blood sugar after meals. Doing so in the morning benefits the rest of your meals throughout the day. Think chia seeds, ground flaxseed, or even a tablespoon of psyllium husk in water.

5. Movement is key: Exercising in the morning, even for a few minutes, helps keep blood sugar steady. You can either go for a short walk or do yoga and stretching after waking up. Physical activity helps your body use glucose for energy and improves insulin sensitivity.

Drinking water in the morning helps maintain hydration, controls blood sugar levels, and aids kidney function. It also helps remove excess sugar from the body.

Starting the day with 25-35 grams of protein keeps you fuller longer, provides steady energy, and helps regulate blood sugar levels. Protein also aids metabolism and muscle maintenance.

Spending five minutes on breathwork, meditation, or journaling in the morning reduces stress hormone levels, calms the nervous system, and helps the body manage glucose more efficiently.

Including fibre in your breakfast slows carb absorption, prevents blood sugar spikes, and benefits your meals throughout the day. Options include chia seeds, ground flaxseed, or psyllium husk in water.

Morning exercise, such as walking, yoga, or stretching, helps maintain steady blood sugar levels, utilises glucose for energy, and improves insulin sensitivity.