During the nighttime hours, EVERYONE naturally fasts…
If you’re sleeping, it’s safe to say you’re probably not also eating…
A normal fasting blood sugar, first thing in the morning, is usually 100 mg/dl or less.
Anything over this is considered prediabetic or diabetic.
Yet… if you’ve been diagnosed with diabetes…
you should have medication and methods to ensure this fasting glucose reading doesn’t
get out of control.
And when this reading is higher in the morning…
it might bring up a few concerns.
So, what can you do to lower your fasting glucose?
In this video, we have 4 key ways to reduce your blood sugar in the morning.
But before we dive in…
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Now, WHAT ARE THE 4 KEY WAYS TO LOWER FASTING GLUCOSE?
#4.
Exercise in the Afternoon Yes, what you do the day before impacts your
blood sugar the following morning!
And exercise is a key piece when it comes to controlling blood sugar levels… as well
as maintaining optimal health.
In particular, exercising in the afternoon can offer a way to help control your fasting
blood sugar.
However, you don’t want to do this too close to bedtime…
Exercise raises cortisol in the body, making you more alert… which can impact your ability
to fall asleep easily.
So, how does exercise help control blood sugar?
When you exercise, your body uses glucose for energy…
Thus, it increases glucose uptake… helping clear it from your blood and ensure it remains
stable.
A recent study published in 2021 further showed that evening exercise was very beneficial
when it came to regulating fasting blood sugar.
Again, make sure you perform any exercise at least a couple of hours before bed to avoid
any interference with your sleep.
Other experts also state that morning exercise can also help lower fasting glucose… especially
if you’re finding your fasting glucose readings are particularly high in the morning.
You could perform a quick and short 15-minute High-Intensity Interval Training or HIIT routine
upon waking or go for a short walk or run - depending on what type of exercise you enjoy.
In turn, this can help your body use that excess glucose!
So, the moral of the story here?
Start exercising regularly!
The benefits are endless AND it might be just what you need to get your fasting glucose
under control.
Now, this next one may come as a surprise…
#3.
Have a Healthy Bedtime Snack A bedtime snack may help some individuals
with diabetes control their blood sugar throughout the night.
In turn..
This can ensure you wake up with low fasting glucose levels as opposed to high readings.
So, what kind of snack should you have?
Research indicates that a low-carb and high-protein option is best.
In fact, these researchers found that having eggs or yogurt for snack before bed helped
individuals with diabetes lower their fasting glucose levels - as well as improve markers
for insulin sensitivity.
Having low-carb and high-protein snacks can supply your body with a steady flow of energy
throughout the night…
ensuring you stay asleep and ALSO ensuring you wake up with a healthy glucose reading.
Some examples of good bedtime snacks include: * A handful of nuts
* Hard-boiled eggs * Baby carrots and cucumber
* Low-fat cheese with whole wheat crackers * Roasted chickpeas
* Popcorn * And sliced apple with peanut butter.
There are lots of options…
helping you find a snack you enjoy!
Try it out and see how it impacts your fasting glucose levels.
This next one on our list is probably pretty obvious…
But before we get to it, let’s get you those free gifts!
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Now…
Let’s get back to the next one on our list!
#2.
Take Insulin Right When You Wake Up Sometimes, with diabetes, it’s about figuring
out your medication timing and dosage…
For some, it can help to take their insulin medication first thing in the morning.
Insulin helps your body uptake glucose from the blood.
But for those with diabetes… the body doesn’t produce enough insulin or respond properly
to insulin.
When the body doesn’t produce enough insulin….
Administering insulin can ensure your blood sugar levels remain stable.
This can prevent complications that can occur with diabetes…
such as nerve damage or kidney damage, which happens when blood sugar gets too high.
For this tip… it’s best if you talk to your doctor about when you should take your
insulin… especially if you’re experiencing high fasting glucose readings.
They know you and your situation the best… and can help you determine the best dosage
and timing for you and your body.
And now… this leads us to the top item on the list…
It’s… #1.
Limit Your Evening Carbs Carbohydrates are probably the most difficult
type of food for diabetics.
Carbs get broken down into sugar in the body… which means that they are more likely to impact
your blood sugar levels when compared to proteins and fats.
As a person with diabetes…
you want to make sure you’re not only selecting carbs that are low on the glycemic index scale…
but also want to make sure you’re managing WHEN you consume them.
This is also why if you opt for a bedtime snack… you want to have high-protein foods.
And research shows this difference.
When individuals had high fat and protein evening snacks compared to higher carb snacks…
the higher protein and fat group had lower fasting glucose.
Thus, it might be best to load your carbs up earlier in the day… saving more protein
and fat for the afternoon or evening.
This ensures your body uses these carbs as fuel… so you won’t wake up with high blood
sugar levels.
So, there you have it!
The 4 KEYS TO LOWER FASTING GLUCOSE: * Exercise in the Afternoon
* Have a Healthy Bedtime Snack * Take Insulin Right When You Wake Up
* Limit Your Evening Carbs What did you think?
Did we miss anything?
Let us know in the comments.
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