5 Things to Do When You Wake Up for Better Blood Sugar, According to Dietitians

 Key Points

  Morning habits like hydration, protein-rich meals and movement help keep blood sugar steady.

A breakfast low in protein and fiber plus excess caffeine can trigger blood sugar spikes.

Getting more physical activity and eating smaller more frequent meals may help as well.

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. In this article, we’ll explore science-backed tips from dietitians to set up your morning routine for blood sugar success.

1. Hydrate First Thing in the Morning

One of the simplest yet most effective things you can do for your blood sugar is to start your day with a glass of water. Expert recommends drinking 1 to 2 cups of water, which helps dilute excess blood glucose, supporting your kidneys in flushing out sugar and stabilizing your blood sugar levels during the day.1

If plain water isn’t your thing, try infusing it with a slice of cucumber, citrus or herbs.

2. Eat a Protein- and Fiber-Rich Breakfast

Tracy Mckelvey, M.P.H., RD, CDCES, explains that we tend to be more sensitive to carbs in the morning, so starting with a lower-carb option that’s high in protein and fiber can be helpful for those with diabetes. Mckelvey says, “Research shows that beginning the day with a lower-carb meal not only helps keep morning blood sugar levels in check but also provides lasting benefits throughout the day, leading to better blood sugar control after lunch and dinner.”

An expert also points out a small study finding that women with type 2 diabetes had improved blood sugar levels with a low-carb breakfast versus a low-fat breakfast.

Prioritize protein and fiber with breakfast pairings like a veggie omelet and diced avocado, peanut butter spread over a slice of whole-grain toast, or Greek-style/strained yogurt topped with berries and walnuts. The combination of protein and fiber can help slow digestion, promote steadier blood sugar levels and reduce the risk of post-meal glucose spikes.

3. 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 minimize potential spikes, be sure to drink your morning cup with a balanced meal and consider limiting the amount you have. If you’re in a rush, try adding a scoop of protein powder to your coffee to make protein coffee, or “proffee” if you will. Adding protein to the mix may help mitigate blood sugar spikes by slowing the absorption of glucose into the bloodstream.

4. 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 doesn’t need to be intense—simple stretches, yoga or a brisk walk can make a noticeable difference. Research backs this up too, showing that moderate-intensity movement shortly after eating can lower post-meal glucose levels.

5. Have an Earlier Dinner

Carla Hernandez, RDN, says, “To achieve healthier blood sugar levels when you wake in the morning, focus on your evening routine. Eating dinner before 7 p.m. or at least two to three hours before bed can help your body bring down your post-meal glucose before you wind down.” Some research supports this, showing that earlier dinner timing can improve overall blood sugar control.6 Overall, though, more long-term and larger studies are needed to fully understand the possible benefits.

More Tips for Managing Blood Sugar Levels

In addition to your morning habits, these simple strategies can help you maintain steady blood sugar levels throughout the day.

Walk After Eating

Mckelvey says an easy way to improve glucose control is to take a 10- to 20-minute walk after meals. This helps regulate blood sugar levels by allowing your muscles to use carbohydrates for energy before they can cause a blood sugar spike.

Add Fiber to Each Meal

Fiber slows the absorption of glucose in the body, promoting steadier blood sugar levels. Examples of foods high in fiber include chia seeds, raspberries, broccoli, lentils, avocados and chickpeas. In fact, Andrews points out a study showing chickpeas were effective in reducing blood glucose levels.

Try Apple Cider Vinegar 

Hernandez highlights research demonstrating the potential of apple cider vinegar (ACV) to lower post-meal blood sugar levels.  She recommends taking 1 tablespoon of ACV diluted in 8 ounces of water about 20 minutes before meals to maximize benefits. However, it’s important to note that not everyone tolerates ACV well, as its acidity can cause stomach discomfort or interact with certain medications. Be sure to talk to a health care professional before adding ACV to your routine.

Limit High-Added-Sugar Drinks

Opt for unsweetened beverages like herbal tea or water instead of high-added-sugar options like soda or sweetened coffee drinks.

Eat Small, Frequent Meals

Andrews suggests this tip and says, “Instead of having two to three large meals, some people find that eating more frequent, smaller meals and snacks every two to three hours helps manage blood sugar better by lowering the carbohydrate load in one sitting. Remember to build balanced meals and snacks that include nutrients like protein, fiber and fat.”

 Our Expert Take

Creating a blood sugar–friendly morning routine doesn’t 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.  

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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13 Ways to Prevent Stress Eating When You’re Stuck at Home

Though self-isolating is the best way to protect against COVID-19, being stuck at home can lead to some unhealthy behaviors, including overeating due to stress and boredom.

While taking comfort in food during times of stress is a normal reaction, overeating regularly can negatively affect your health and increase your stress and anxiety levels.

Here are 13 ways to prevent stress eating when you’re stuck at home.
An important note

It’s important to differentiate stress eating from disordered eating. If you feel that you have disordered eating tendencies, these tips are not appropriate for your needs.

For information on eating disorder treatment and additional support, contact the National Eating Disorders Association Helpline.

1. Check in with yourself

One of the most helpful ways to prevent overeating is to understand why it’s happening in the first place. There are many reasons why you may be compelled to overeat, including being stressed out or bored.

If you find yourself eating too frequently or eating too much in one sitting, take a minute and check in with yourself. First, it’s important to determine whether you’re eating because you’re hungry and need nourishment, or whether there’s another reason.

Before you eat, pay special attention to how you’re feeling, such as stressed, bored, lonely, or anxious. Simply pausing and evaluating the situation can help you understand what compels you to overeat and may help prevent overeating in the future.

That said, combating overeating is rarely easy, and you may have to seek professional help, especially if it’s a common occurrence or you eat to the point of discomfort and experience feelings of shame or guilt afterward. These may be signs of disordered eating .

2. Remove temptation

Though having a jar of cookies or bowl of colorful candy on the counter may add to the visual appeal of your kitchen, this practice may lead to overeating.

Having tempting foods within eyesight can lead to frequent snacking and overeating, even when you aren’t hungry.

Research has shown that visual exposure to high calorie foods stimulates the striatum, a part of your brain that modulates impulse control, which may lead to increased cravings and overeating .

For this reason, it’s best to keep particularly tempting foods, including sugary baked goods, candy, chips, and cookies, out of sight, such as in a pantry or cupboard.

To be clear, there’s nothing wrong with enjoying a tasty treat occasionally, even when you’re not necessarily hungry. However, overindulging too often can harm both your physical and mental health .
3. Maintain a healthy meal schedule
You shouldn’t change your normal eating schedule just because you’re stuck at home. If you’re used to having three meals a day, try to continue that schedule while you’re working from home. The same goes for if you typically consume only two meals and a snack.

Though it’s easy to stray from your normal dietary pattern when your day-to-day schedule gets disrupted, it’s important to maintain some semblance of normalcy when it comes to eating.

You may find yourself adapting your eating pattern to accommodate your new normal, and that’s OK. Just try to maintain a regular eating pattern based on your individual needs and your preferred eating times.

If you’re really thrown off and find yourself constantly snacking, try making a schedule that includes at least two solid meals per day and following it until you feel that you have become comfortably consistent with your eating habits.

4. Don’t restrict

One of the most important nutrition rules to follow to prevent overeating is to not deprive your body of food. Oftentimes, being overly restrictive with food intake or consuming too few calories can lead to binging on high calorie foods and overeating .

It’s never a good idea to follow a highly restrictive diet or deprive yourself of food, especially during stressful times.

Research has shown that restrictive dieting is not only ineffective for long-term weight loss but also can harm your physical and mental health and increase your stress levels .

5. Bring out your inner chef

Some good things come along with being stuck at home. Not having the option to eat out at restaurants makes you cook more meals yourself, which has been shown to improve overall health.

For example, a study in 11,396 people found that eating home-cooked meals more frequently was associated with a greater intake of fruits and vegetables.

Plus, it found that people who ate home-cooked meals more than 5 times per week were 28% less likely to be overweight and 24% less likely to have excess body fat, compared with those who ate home-cooked meals less than 3 times per week .

What’s more, planning your meals a few days ahead can help you kill time and has even been shown to improve diet quality and reduce obesity risk .

6. Stay hydrated  

Being stuck at home gives you more time to focus on healthy habits, including drinking enough fluids. Maintaining proper hydration is important for overall health and may help you prevent overeating related to stress.

In fact, research has found an association between chronic dehydration and an elevated risk of obesity. Plus, being dehydrated can lead to alterations in mood, attention, and energy levels, which can also affect your eating habits .

To combat dehydration, add a few slices of fresh fruit to your water to boost its flavor, which may help you drink more water throughout the day without adding a significant amount of sugar or number of calories to your diet.

7. Get moving  

Being stuck at home can take a serious toll on your activity levels, leading to boredom, stress, and increased snacking frequency. To combat this, make some time for daily physical activity.

If you’re feeling lost due to the closing of your favorite gym or workout studio, try something new like a home workout on YouTube, taking a hike in nature, or simply walking or jogging around your neighborhood.

Research has shown that physical activity can boost mood and reduce stress, which may reduce your chances of stress eating .

8. Prevent boredom
When you suddenly find yourself with a lot of extra free time, boredom can quickly set in once you have tackled your to-do list for the day.

However, boredom can be prevented by making good use of your spare time. Everyone has hobbies that they have always wanted to try or projects that have been put off due to busy schedules.

Now is the perfect time to learn a new skill, tackle a home improvement project, organize your living spaces, take an educational course, or start a new hobby.

Learning something new or starting a project can not only prevent boredom but also likely make you feel more accomplished and less stressed.

9. Be present
Modern-day life is full of distractions. From smartphones to televisions to social media, you’re surrounded by technology meant to distract you from your daily life.

Though catching up on a favorite TV show can help take your mind off of stressful events, it’s important to minimize distractions when eating a meal or snack, especially if you find yourself frequently overeating.

If you’re used to dining while parked in front of your television, smartphone, or computer, try eating in a less distracting environment. Attempt to concentrate only on your food, paying special attention to feelings of hunger and fullness.

Being more present while you eat may help prevent overeating and can help you become more aware of your eating patterns and food intake .

Mindful eating is an excellent tool that can be used to bring more awareness to your eating habits.

Check out our 21-day mindful eating challenge here.

10. Practice portion control

It’s common for people to snack on foods directly from the containers in which they were sold, which may lead to overeating.

For example, grabbing a pint of ice cream from the freezer and eating directly from the container rather than doling out a single portion in a dish may cause you to eat more than you intended .

To combat this, practice portion control by serving yourself a single portion of food rather than eating out of larger containers.

11. Choose filling, nutritious foods

Stocking your kitchen with filling, nutrient-dense foods can not only help improve your overall health but also combat the tendency to stress eat highly palatable foods.

For example, filling your fridge and pantry with foods that can help fill you up in a healthful way — rather than foods rich in empty calories like candy, chips, and soda — is a smart way to prevent the chances of noshing on unhealthy choices.

Filling foods are ones that are high in protein, fiber, and healthy fats. Nuts, seeds, avocados, beans, and eggs are just some examples of nutritious, satisfying choices that can help fill you up and prevent overeating .

12. Be mindful of alcohol intake

While a glass of wine or tasty cocktail can be a relaxing way to unwind, keep in mind that alcohol lowers your inhibitions, increases appetite, and may increase the chances of overeating.

Plus, drinking too much alcohol harms your health in a number of ways and can lead to dependence issues .

Try to stay within the guidelines set by the United States Department of Agriculture (USDA), which suggests that alcoholic beverages be limited to one drink per day or less for women and two or fewer drinks per day for men .


13. Keep your overall health in mind
During stressful times, it’s more important than ever to keep your overall health in mind. Eating nutritious foods is just one part of keeping yourself healthy and happy.

Practicing self-compassion and doing the best that you can given the current circumstances is what’s most important.

This is not the time to restrict, overexercise, try a fad diet, compare yourself to others, or focus on weaknesses. If you’re struggling with insecurities, body image issues, or anxiety, use this time to foster a new, healthy relationship with your mind and body.

The bottom line

Given the current circumstances surrounding the COVID-19 pandemic, you may find yourself stuck at home and feeling stressed and bored, which may increase your chances of overeating.

While indulging in comfort foods occasionally, especially during times of stress, is completely normal, overeating regularly can take a toll on your physical and mental health.

The evidence-based tips above may help you control stress eating and improve many other aspects of your health as well.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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10 easy ways to boost energy

It's a familiar feeling: You're utterly drained of energy and nothing can entice you to get off the couch and get moving. Sometimes it strikes when you're sitting at work, and sometimes it's when you're driving. It happens to everyone.

Fortunately there are natural ways to get a lift in energy. Whether they are quick fixes that work in the short-term or lifestyle habits that help you to have longer-lasting energy with longer term benefits, here are top 10 energy boosters.
 
1. Take control of your stress.
Everyone knows stress saps energy, and now scientific studies have confirmed it. Harvard Medical School explains that stress-induced emotions consume large amounts of people's energy. Try diffusing stress by engaging in relaxation therapies such as meditation or yoga or simply have a chat with a friend or a therapist.
 
2. Increase magnesium.
Magnesium is needed for more than 300 biochemical reactions in the body, according to WebMD, including breaking down glucose into energy. This means low magnesium levels can have a very quick impact on energy levels, causing them to drop. Women should get about 300 milligrams a day and men should have about 350 milligrams, so try adding a handful of almonds, hazelnuts or cashews to your diet and increase your intake of whole grains and fish.
 
3. Boost your B vitamins.
The B-complex vitamins are crucial for fueling bodies with carbs, proteins and fats – all energy rich. Body and Soul recommends eating more wholegrain cereals, meat, poultry, salmon, eggs, milk and green leafy vegetables or taking a daily multivitamin.
 
4. Get moving!
Even though it may be the last thing you want to do, Dr. explains that increasing physical activity – particularly walking – increases your energy. Studies have shown a quick 10-minute walk to cause an increase of energy for the following two hours, and the effects were even longer-lasting when the walks were completed daily. Talk about a quick energy boost!
 
5. Drink more water.
Harvard Medical School says forget all the expensive and flashy sports drinks: Water is the only liquid that has been proven to enhance performance across the board. Fatigue is one of the first signs of dehydration, so fill a glass with H2O and get drinking.
 
6. Step away from the coffee.
Yes, in the short term caffeine can provide a quick boost in energy. But on a deeper level, it stimulates the production of stress hormones, and those sap energy. Body and Soul recommends having a herbal tea instead so you can avoid the eventual irritability and decrease in energy caused by caffeine.
 
7. Have a power nap.
Most people would love to have a nap sometimes, and now there's the science to back it up. WebMD cites studies by the National Institutes of Mental Health, which found that napping for an hour can not only reverse the mind-numbing effects of information overload, but can also help people to better retain what they have learned.

8. Stretch it out.
Health recommends an invigorating stretch. Stand in a doorway with your feet shoulder width apart. Reach your arms out at chest height and grip the doorframe with your fingers, then push your chest forward until you can feel the stretch in your torso and your back. It opens up the airways, increasing oxygen flow to the brain, and it's energizing for the body and the mind. Best of all, you don't need a yoga mat.

9. Eat regularly.
Food is fuel, and studies have shown that people who eat breakfast enjoy a better mood and higher energy levels throughout the day. According to Harvard Medical School, people should be eating food with a low glycemic index – those whose sugars are absorbed more slowly. Furthermore, studies have shown that missing any meal during the day will lead to greater feelings of fatigue by the day's end. Moral of the story: Don't skip lunch because you're too busy. You'll be more productive if you take a break and fuel up.

10. Laugh!
Last but not least, Dr. explains that a good belly laugh can raise your blood pressure and boost your heart rate. This means more oxygen-rich blood travelling through your brain and your body, and a quick boost of positive energy.

It isn't nice to feel drained, but often it's a vicious cycle. If you feel too tired to exercise or eat properly, that only saps vitality more. The best advice? Use those last traces of energy to get up, have a drink of water and eat some energy food. Go for a quick 10-minute walk, have a stretch, and you'll feel a whole lot better.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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