We're sure you already know how important it is to stay on top of your blood sugar levels.
For type 1 and type 2 diabetics, high blood sugar can lead to LIFE-THREATENING situations like nerve
damage, kidney problems, the need for amputations, vision degeneration, and even diabetic coma.
But, of course, you probably also realize
that blood sugar is directly related to the foods you eat.
So why would your blood sugar be high first thing in the morning?
What can cause this mysterious outcome?
What is the SOMOGYI EFFECT, and what does it have to do with skyrocketing morning glucose levels?
And how can you prevent these morning spikes... or even stop them in their tracks?
The answers are just ahead.
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Now, let's investigate...
WHY Is Your Blood Sugar High When You Wake Up? And HOW Can You Prevent Morning Spikes?
Have you watched our recent vid, The Top 5 Foods For Balancing Post-Meal Blood Sugar?
That s great, because that means you've already got a roadmap
for which foods actually help your body balance glucose levels AFTER you eat.
But what about BEFORE you eat, first thing in the morning? Why in the
world would your blood sugar be high after 8 hours, or more, of NOT EATING?
Were you aware that your brain regulates the release of CORTISOL
into your blood stream when you wake up? This steroid hormone helps you become alert,
but it s also a CATABOLIC HORMONE which means it also causes your liver to release GLYCOGEN.
Glycogen is a form of starch which the body uses for quick energy. Of course,
when it s released into your blood stream, it has the effect of raising your blood sugar.
Meanwhile, new research suggests that high blood sugar in the morning
may also be a byproduct of the SOMOGYI EFFECT. What's that?
Scientists theorize that when insulin lowers glucose levels too much, it may trigger
the release of certain hormones which quickly increases blood sugar as an automated response.
So some doctors now posit that type 1 or type 2 diabetics who take insulin close to bedtime
may unintentionally experience the Somogyi Effect, as their nighttime
blood sugar levels might drop low enough that their bodies attempts to correct it.
However it happens, high blood sugar in the morning is not a healthy occurrence.
So the question is - HOW CAN YOU PREVENT THIS?
Well, we've got a few ideas! Let's look at...
5 Ways To Avoid High Morning Glucose Levels
#5. Change the timing or dosage of your diabetes medication.
The Somogyi Effect suggests that some diabetics may be taking diabetes
medications or prescription insulin too late in the day. There is also
the possibility that your late-day dosage is too high, or too low.
So making some moderate adjustments to your medication schedule or dosage
might help you avoid your blood sugar dipping too low, or remaining too high through the night.
However, you should always first talk to your doctor
before messing with your routine. They can help you make informed
choices and can give you in-depth instructions for any and all changes to your med schedule.
#4. Perform some exercise.
If you re struggling to manage morning highs,
you might want to try some physical activity shortly after waking up.
When you move, your muscles require quick energy. Aerobic exercise helps your body
move glucose out of your blood stream and into muscle cells, WITHOUT the need for extra insulin.
That means moderate muscle movements can work to lower your blood sugar readings,
and you won t have to worry about excess insulin floating through your blood stream.
The American Diabetes Association suggests
that physical activity may even lower blood sugar levels for up to 24 hours after exercise.
So if you wake up with high blood sugar, try going for a short walk, or perform a quick
strengthening workout. You could even get your blood flowing with a short yoga routine.
However, it is important to note that intense exercise, like sprinting or heavy lifting,
can actually cause your glucose levels to rise. Therefore, if you wish to lower your blood sugar,
keep your workouts light and refreshing, rather than extreme and draining.
#3. Eat a lighter breakfast.
If your blood sugar levels are already high, adding more sugar to the mix is not going to help.
So, if you are someone who loves breakfast, make sure to keep it light,
with a modest portion of lean protein, healthy fats, and foods which supply fiber.
Think eggs, avocado, beans, mozzarella cheese, or a small serving of whole, fresh fruit.
These foods can fill you up without drastically impacting your blood sugar levels.
Of course, at the same time, it's important to avoid high-carb, high-sugar breakfast treats,
like pastries, bagels, and most cereals. These foods will give you a large dose of glucose,
without the benefit of blood sugar-balancing fiber.
#2. Have some apple cider vinegar.
Apple cider vinegar has long been touted for its many health benefits.
And for good reason!
Research shows that, by improving mechanisms responsible for up-taking glucose within muscle
cells, apple cider vinegar creates physiological effects which are similar to METFORMIN,
the most common blood sugar-lowering medication prescribed to type 2 diabetics.
Studies show that consuming even just 2 teaspoons of apple cider
vinegar per day may: - aid weight loss
- decrease cholesterol - and improve blood sugar levels.
A recent study even suggested that apple cider vinegar might
improve insulin sensitivity by 19-34%.
A separate study showed that consuming two tablespoons of apple cider vinegar before bed
may reduce morning blood sugar levels by 6%!
You also might be able to utilize apple cider vinegar first thing in the morning,
if you find that your blood sugar is already high.
Research shows that consuming four teaspoons of apple cider vinegar alongside carbohydrates
can work to minimize the impact of those carbs on your post-meal glucose readings.
Some medical experts believe it takes only 30 minutes for apple
cider vinegar to have a glucose-lowering effect.
So if you find that your blood sugar is high in the morning,
but you still want some breakfast, add a few teaspoons of apple cider vinegar to a tea or
hot water, or even drizzle it over your eggs.
What is the #1 best way to avoid high blood sugar in the morning? The answer is directly ahead!
But first, it s time for your 3 free gifts!
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OK, it s time for today s top method for avoiding a morning glucose spike...
#1. Limit high-glycemic foods, especially carbs, in the evening.
Eating carbohydrates is actually essential, even if you suffer from diabetes.
But it's important to consume to right amount, and the right type of carbs.
And no matter what, eating a ton of carb-heavy foods right before bed
will set you up unhealthy glucose levels come sunrise.
Some medical experts say that eating a small portion of protein and fat before
bedtime can help those with insulin resistance to maintain steady blood sugar as they sleep.
However, eating carbohydrates, especially foods without much fiber,
might cause your glucose levels to remain high throughout the night.
Plus, studies show that consuming simple carb foods, like white breads, sodas,
cookies, and chips, can lead to a blood sugar spike, followed by a rapid crash,
which can also lead to a release of cortisol and adrenaline. This, in turn, can cause insomnia.
Of course, poor sleep quality can also interfere with blood sugar balance.
Instead, stick to eating carbs during the day, and if you do crave a carb-rich snack before bed,
it s best to go with a complex carb choice, like fresh fruit.
Plus, be sure to pair your carbs with a small amount of lean protein and fat,
like cheese or nuts, to help stabilize your blood sugar levels.
So, now you know the reasons behind high morning blood sugar,
and real-world ways to prevent and combat this less-than-ideal outcome.
Have you experienced troubling glucose readings in the morning? What were your solutions to this
problem? Let us, and our community, know all about your diabetes-fighting regime by commenting below.
And before you go, don t forget to LIKE, SUBSCRIBE,
and click the link below to grab all 3 free gifts!
Thanks for watching.
We wish you a happy and healthy day!