Managing high sugars in the mornings is crucial

Known as ‘morning high’, it's common in initial phases of diabetes

Lifestyle corrections is the key to bring down any disease

Managing morning blood sugar levels is crucial for individuals dealing with diabetes. If you are someone who is wrestling with diabetes, you might regularly face “morning highs” or spikes in your fasting blood sugar levels.

Common culprits behind this are the dawn phenomenon or the Somogyi effect. The dawn phenomenon is a normal increase in blood sugar in the early hours of the morning, while the Somogyi effect denotes a bounce-back effect where night-time low blood sugar levels provoke the liver to unload more glucose. Tackling these spikes is key to keeping your diabetes symptoms in check.

Dr Mohan, Senior Diabetologist, Diavista Diabetes Hospital, Bengaluru, explains that dawn phenomenon and Somogyi effect are complications where one has low sugars during midnight for which body compensates by producing more sugars early in the morning. This happens mostly for people with low sugar levels.

“Normally our genetics are designed in such a way that, we produce more sugars in the mornings to compensate to the fasting we do in the night (i.e., gap between the dinner and breakfast is high) which is a very normal phenomenon,” he adds. He also said that early morning rise in sugar levels itself is a defect and a warning sign of one getting diabetes or symptoms of early diabetes.

Here are some tips to manage or prevent diabetes from afflicting us:

Morning breakfast:

A healthy breakfast that is balanced with a good portion of complex carbs, lean proteins, and healthy fats is what your body needs when trying to keep blood sugar under control throughout the day. You can add whole grains, eggs, Greek yogurt, or nuts to your breakfast plate. Remember how you start your day in terms of food leaves a great imprint on your blood sugar levels.

Stress management:

One of the main culprits behind the spike in blood sugar levels in the morning is your stress levels. As per studies, high stress levels can instigate hormonal changes that send your blood sugar soaring. Indulging in calming activities like deep breathing, meditation, yoga, or enjoyable hobbies to manage your stress and keep your sugar levels stable.

Exercising:

Sedentary lifestyle is a big NO as its the root cause of several health conditions, including high blood sugar. Physically being active is the key here as it helps your body use up glucose efficiently. Even moderate exercising for at least 30 minutes works for better blood sugar management.

Keep yourself hydrated:

Drinking enough water is one of the most crucial parts of maintaining regular blood sugar levels. You can ward off dehydration which potentially causes elevated blood sugar by ensuring you drink 8-10 glasses of water a day.

Sound sleep:

Repair in our body happens when we rest, hence sleep becomes the most important aspect of our life. Inadequate sleep can upset your hormones and trigger insulin resistance, causing further sugar spikes. Strive for 7-9 hours of sound sleep every night for better blood sugar control.

All said and done, it’s important to monitor your meals, snacks, and blood sugar readings as they give you useful insights into how your diet and activities are affecting your blood glucose levels. If you are already a diabetic, then consistency with medication is the key.