Start your day with the right habits to keep blood sugar balanced and energy levels steady all day long

Get your day off to the right start with these morning hacks to help stabilise blood sugar, boost energy, and set you up for steady wellness. Let’s delve into these easy tips, from hydration and mindful meals to gentle movement.

Quick Read:

  • Drink a glass of water before tea or coffee to help regulate your blood sugar.
  • When having breakfast, prioritise fibre and protein to prevent sugar spikes.
  • A morning walk or stretch can help stabilise glucose levels.

How you start your day matters, especially if you’re living with a chronic condition such as diabetes. It’s all about keeping your blood sugar levels consistent and mornings offer the perfect time to lay that foundation.

Good hydration

You’ve been asleep for hours, so naturally, you wake up dehydrated. Many of us immediately reach for tea or coffee but this isn’t healthy. Start your day with a glass of water and delay that first cup of caffeine for a while. When you’re dehydrated, it’s difficult for glucose to circulate properly. Drinking water first thing in the morning refreshes you and helps to keep blood sugar levels in check. Don’t forget to keep drinking water during the day!

    Eat well

    Some people wake up hungry after a night of sleep while others have smaller appetites. With diabetes, it’s important that you have a light, healthy breakfast to set you up for the day ahead. Kick out the sugary cereals and choose a fibre and protein combination to prevent blood sugar spikes and energy dips. Try a vegetable omelette or wholegrain toast with a bit of peanut butter. You could also have oats with fruit. Try to include nutrient-rich foods in all your meals.

    Move your body

    You don’t have to run a marathon as soon as you wake up, but getting in some movement is a great way to start your day. A quick walk around the garden (aim for about 15-20 minutes) or gentle stretching exercises with a resistance band are all simple and swift ways to bring some movement into your morning. Regular exercise helps your cells become more sensitive to insulin, which in turn, minimises blood sugar spikes.

    Diabetes wellness

    Say NO to stress

    We all live with stress every day. The problem is that it’s simply not healthy over a prolonged period, more so when you’re already battling diabetes. High stress levels can lead to blood sugar spikes due to cortisol, the stress hormone. Cortisol boosts glucose production, which is helpful in intense situations, but is not the best thing to experience first thing in the morning. Create a morning habit to minimise stress. It could be deep breathing, a short meditation, or writing down your thoughts for a few minutes. Even a simple five-minute routine can help you feel calmer.

    Slow and steady wins the race

    Managing a condition like diabetes means being prepared for those stressful moments when you haven’t had time for a proper meal and suddenly, your blood sugar drops. Planning ahead means you can ensure you always have a healthy snack, water and your medication at hand to prevent these spirals. Pack your lunches each day if possible, and include snacks like nuts, yoghurt, wholegrain crackers and prepared vegetable sticks as quick and easy options.

    Help at hand

    It’s not about complicated methods when it comes to balancing your blood sugar. Simplify things as much as possible for your own peace of mind.

    Focus on making small and practical mindful choices that grow into healthy habits to set you up for success in managing diabetes. Small actions can create big results, helping you start each day on a balanced, steady note.

    Images: Freepik