Morning life hacks for diabetics

FOR INDIVIDUALS with diabetes, a good morning routine can be crucial for managing blood sugar levels throughout the day. Simple hacks like waking up at the same time, staying hydrated, and eating a balanced breakfast can make a big difference.

Additionally, incorporating exercise, even a short walk, and planning the day ahead can contribute to better blood sugar control.

According to Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, speaking at a bi-weekly ‘Health Talk Sunday Series’ presentation, managing your blood sugar starts the moment you wake up.

“From what you eat to how you move; your habits can have a big impact on your blood sugar stability throughout the day. Having healthy blood sugar levels can help support more consistent energy levels, better mood, improved focus and more. On the other hand, sharp spikes and crashes in blood sugar can lead to fatigue, hunger, irritability and higher risk of chronic diseases like insulin resistance and diabetes,” Dr Chybar Virgo said.

Here are some tips to setting up your morning routine for blood sugar success:

• KEEP CAFFEINE IN CHECK

Some research shows caffeine intake, especially over 250 milligrams per day (roughly 2.5 cups of coffee), can temporarily raise blood sugar levels. Caffeine stimulates the release of hormones like adrenaline, which stimulates the liver to release glucose and raises blood sugar. To minimise potential spikes, be sure to drink your morning cup with a balanced meal and consider limiting the amount you have.

• GET MOVING

Incorporating physical activity into your morning routine can be a quick and effective way to support healthy blood sugar levels. Movement activates your muscles to use glucose for energy, reducing the amount circulating in your bloodstream. Your morning movement does not need to be intense, simple stretches, yoga or a brisk walk can make a noticeable difference.

• SET VISUAL REMINDERS

You can organise medication using a pill box, and organise by expiry date. Place medication where you can easily see it, and a glass of water by your bedside.

• AVOID BEDTIME MISTAKES

To avoid bedtime mistakes and improve sleep quality, minimise screen time, avoid caffeine and heavy meals before bed, establish a relaxing bedtime routine, and create a comfortable sleep environment. Additionally, avoid stress, intense exercise, and alcohol close to bedtime.

• BREATHE, HYDRATE, GET LIGHT

The phrase ‘breathe, hydrate, get light’ likely refers to advice for feeling better, possibly in the context of fatigue or dehydration. It suggests focusing on breathing deeply and regularly, ensuring adequate fluid intake, and spending time in natural light.

• CHECK FASTING BLOOD SUGAR LEVELS

To check a fasting blood sugar level, a blood sample is taken after at least eight hours of fasting (no food or drink except water). This test is typically done first thing in the morning before breakfast. Normal fasting blood glucose levels are generally considered to be below 100 mg/dL (5.6 mmol/L). Levels between 100 and 125 mg/dL (5.6 to 6.9 mmol/L) indicate prediabetes, and 126 mg/dL (7.0 mmol/L) or higher on two separate tests suggests diabetes.

• EATING A BALANCED BLOOD SUGAR FRIENDLY BREAKFAST

A balanced, blood sugar-friendly breakfast includes a combination of protein, healthy fats, and fibre-rich carbohydrates to help stabilise blood sugar levels. Examples include eggs with whole-wheat toast and avocado, Greek yogurt with berries and nuts, or a low-carb smoothie with protein powder and spinach. Avoiding processed carbohydrates, sugary drinks, and large portions is also important.

Creating a blood sugar–friendly morning routine does not have to be complicated. Simple habits like staying hydrated, eating a nutrient-packed breakfast, having an earlier dinner and incorporating movement can make a big difference. These expert-backed strategies not only promote better blood sugar levels but also support overall health and well-being.

keisha.hill@gleanerjm.com