Here’s A List Of Things That You Should Do First Thing In The Morning To Improve Your Blood Sugar Control Maintain A Healthy Weight And Boost Overall Health
Written by Satata Karmakar | Updated : November 13, 2020 9:23 AM IST
Are you suffering from diabetes? The high blood sugar level is just not letting you live your life happily? Well, living with diabetes can make you feel overwhelmed sometimes, especially when life gets busy. High blood sugar levels can be dangerous if not promptly managed and can also lead to both short-term and long-term health problems. But the good news is, you can manage diabetes and cope with stress by making just a few simple lifestyle changes -such as eating a balanced diet, staying physically active, monitoring blood sugar, getting adequate sleep, etc. Perhaps, adopting a healthy morning routine is one of the best things you can do to stay on track and live well with diabetes. Let’s look at 5 things that you should be doing every morning in order to keep your diabetes under control.
Study Inclusion And Exclusion Criteria
The criteria were as follows:
Types of study: RCTs were the focus of this review to restrict potential sources of error and facilitate inference about possible causal mechanisms. They were included regardless of quality measures, such as double-blind design, complete protocol adherence, patient attrition, similarity of treatment and control groups at baseline and intention-to-treat analysis or sample size, target population or unit of analysis . They were only eligible if they were published as full paper articles. No language restrictions were made.
Types of participants: individuals of all ages , being overweight or obese or not, with hyperlipemia or not; excluded: type 1 diabetes).
Types of intervention: plain or drinking water, served at any temperature, whether tap or bottled water, high or low mineralized, carbonated or uncarbonated water.
Types of comparisons: interventions or control groups with drinking water tested alone, as a single intervention or as main part of a multi-component intervention for at least four weeks.
Types of outcome: at least one parameter for glycemic control as shown in independent whether it was a primary or secondary outcome of the study.
Can Drinking Lots Of Water Lower My Blood Sugar
Drinking water can lower blood sugar levels by diluting the amount of glucose in the blood stream.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
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What Is The Glycemic Index Of Lemon
It is very important to learn about the number of carbohydrates found in a particular food item. This is an effective way to study the consequences of that food on ones body, especially blood sugar levels.
The glycemic index is one such reading and tanking system, which enables one to know the levels of sugar in food and its eventual impacts on the body.
The glycemic index of food items is based on a scale from 0 to 100. These ranks are also further divided into three categories on which food is classified.
Given below is a table that demonstrates the glycemic index categories:
|High Glycemic Index||From 70 and above|
With this tables help, you can now easily find out which category a food falls under before including it in your meal plans.
You might be curious about what the glycemic index of lemon is. Well, the glycemic index of lemon falls under the low GI category. It ranks at 20, meaning that lemon is absolutely safe and even recommended for diabetic consumption.
Let us now focus on all of the other nutrients of lemon, then just carbohydrates.
Here we go!
High Blood Sugar Causes
Sometimes the cause of a blood sugar spike is clear . But other times, the cause is a little more mysterious.
According to the Centers for Disease Control and Prevention, losing sleep, skipping breakfast, not drinking enough water, or drinking coffee can cause blood sugar instability.
Even weirder, sometimes a sunburn can cause a spike! The pain of a burn causes stress, and high levels of stress can mess up your blood sugar. So bust out the sunscreen for the sake of your pancreas!
Other causes include eating high-sugar/high-carb foods, drinking alcohol, getting sick, and changing medication. A diet low in fiber and high in refined carbs or sugars and a sedentary lifestyle also make high blood sugar more likely.
So, what can you do when your blood sugar gets too high? Here are some natural ways to get your sugar back into a safe zone.
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When To Avoid Exercise
People with blood sugar levels above 240 mg/dL should check their urine for ketones before engaging in physical activity. If ketones are present, do not exercise. Ketones are the result of stored fat being broken down for energy. Your liver starts breaking down fat when theres not enough insulin in your bloodstream to absorb blood sugar into cells. When too many ketones are quickly produced, they can cause DKA. In this state, ketones may actually make your blood sugar level go even higher and you may need intravenous fluids to rebalance.
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When You Cant Solve The Problem Manage It
This quote is apt for;the;perilous situation of 3 million deaths annually worldwide, due to;elevated;glucose in the blood. Once;a;person;is diagnosed;with Diabetes, it often means medication, exercise, diet control and a mix and match of these solutions. While it may be difficult to get rid of Diabetes, management may be the way forward.
One often overlooked tip in the control of Diabetes, is the importance of drinking enough water. To begin with, Diabetes often leaves you with greater thirst and therefore it becomes all the more important to be able to remain sufficiently hydrated. It is important to understand what role water plays;in lowering blood sugar;because it is one of the easiest ways to do it.
Studies have shown that when blood sugar levels are high, the body requires more fluid to help the kidneys excrete excess sugar through urine. Drinking water helps to rehydrate the blood when this process is on. If access to safe drinking water is limited, glucose may not be passed out of the urine, leading to further dehydration. As water contains no carbohydrate or calories, it is the perfect drink for people with diabetes. As tap water may be contaminated, the use of purified drinking water is recommended.
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Start Your Day With A Healthy Breakfast
What is the first thing that comes to your mind when someone talks about a healthy morning routine? healthy breakfast isnt it? Kick-start your day with a nutritious breakfast, which can have real benefits for your blood sugar management and overall health. Eating well is a vital part of diabetes treatment and management. Research suggests that skipping breakfast, even occasionally, can raise your risk of type 2 diabetes.
Relationship Between Water And Diabetes
Well, there is a close relationship between water and diabetes. Water, as we know, is devoid of any types of calories or carbohydrates. Hence, it is considered to be one of the safest drinks for patients suffering from all types of diabetes. Water is also known to reduce the levels of blood glucose in the body. The following paragraphs explain the relationship between the chronic illness and water even further.
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How To Lower Blood Sugar Immediately
Michael Menna, DO, is a board-certified, active attending emergency medicine physician at White Plains Hospital in White Plains, New York.
If you have high blood sugar, a condition also known as hyperglycemia, theres too much sugar in your blood and not enough insulin in your body to lower it.;In people with diabetes, hyperglycemia can be caused by things like eating too many carbohydrates, lack of physical activity, stress from an illness or infection, nondiabetes medications , or skipping or not taking enough glucose-lowering medication.
Hyperglycemia requires immediate treatment to prevent serious complications, including nerve, tissue, and organ damage; diabetic ketoacidosis ; and hyperglycemic hyperosmolar syndrome . While taking rapid-acting insulin is the quickest way to lower your blood sugar, there are other ways like exercising and staying hydrated that can help. In cases of an emergency, contact your doctor immediately.;
Lowering Blood Glucose Levels
The bodies of people with diabetes require more fluid when blood glucose levels are high. This can lead to the kidneys attempting to excrete excess sugar through urine
Water will not raise blood glucose levels, which is why it is so beneficial to drink when people with diabetes have high blood sugar, as it enables more glucose to be flushed out of the blood.
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Drinking Water May Cut Risk Of High Blood Sugar
Study Shows Staying Well Hydrated May Lower Risk of Hyperglycemia
In a study of 3,615 men and women with normal blood sugar levels at the start of the study, those who reported that they drank more than 34 ounces of water a day were 21% less likely to develop hyperglycemia over the next nine years than those who said they drank 16 ounces or less daily.
The analysis took into account other factors that can affect the risk of high blood sugar, including sex, age, weight, and physical activity, as well as consumption of beer, sugary drinks, and wine.
Still, the study doesn’t prove cause and effect. People who drink more water could share some unmeasured factor that accounts for the association between drinking more water and lower risk of high blood sugar, says researcher Ronan Roussel, MD, PhD, professor of medicine at the Hospital Bichat in Paris.
“But if confirmed, this is another good reason to drink plenty of water,” he tells WebMD.
The findings were presented here at the annual meeting of the American Diabetes Association.
About 79 million Americans have prediabetes, a condition in which blood sugar levels are higher than normal but not high enough to result in a diagnosis of diabetes, according to the CDC. It raises the risk of developing type 2 diabetes, heart disease, and stroke. An additional 26 million have diabetes, the CDC says.
Water Consumption And Diabetes
We all have gotten the message that drinking water is a good thing for everyone, not just people with diabetes.;
Appropriate water consumption helps keep our body temperature in the normal range; adds lubrication for our joints; helps with eliminating wastes through sweat, bowel movements , and urination; improves cognition and motor function; And because water contains zero calories, it helps with reducing calorie intake especially when you use water in place of a caloric beverage.
For diabetes management, you will often hear your diabetes educator advise you to drink water if your blood sugar is above target. The recommendation is to drink 8oz of water over an hour period to help re-hydrate your body after an above-target blood sugar. In one sense it can help lower blood sugar in the case of dehydration. If youre dehydrated, your blood sugar may trend higher.
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Add Some Flavor To Your Water Without Adding The Numbers
Did I hear some of you say I really dont like water? Here are a couple of ideas on how to add flavor to your water without spiking your blood sugar:
- Add fresh lemon or lime slices to your ice water.
- Look for flavor packets that are under 3 grams of carb per serving to add to a tall glass of water. Many of these are so flavorful you can get away with adding only ¼ or ½ of a packet to your water.
- Add sliced cucumber to a glass of iced water for a refreshing beverage.
- Or add Lavender buds, fresh mint, or ginger to a glass of iced water. I found lavender buds at a local tea store and add lavender to my tea or water.
Until next time. Cheers, with a big glass of water, to your health.
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Drinking Water Can Lead To Decrease In The Levels Of Blood Glucose:
One of the studies conducted by experts proves that drinking more water regularly can lead to a reduction in developing high levels of blood glucose in the body by as much as 21 percent.
When the level of blood glucose is high due to conditions such as diabetes, the body of the patients require too many fluids in order to get rid of this excess blood glucose. The glucose is then excreted through the urine. Thus, water does not lead to increase in the levels of blood glucose as it is purely natural and does not contain any carbs or calories.
It is also believed that when you increase the amount of water that you intake daily, the very onset of hyperglycemia or high blood glucose levels is delayed, which also means that the occurrence of diabetes is also delayed in your body.
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Really The Claim: Drinking Water Can Help Lower The Risk Of Diabetes
There are many reasons to stay properly hydrated, but only recently have scientists begun to consider diabetes prevention one of them. The amount of water you drink can play a role in how your body regulates blood sugar, researchers have found.
The reason: a hormone called vasopressin, which helps regulate water retention.
When the body is dehydrated, vasopressin levels rise, prompting the kidneys to hold onto water. At the same time, the hormone pushes the liver to produce blood sugar, which over time may strain the ability to produce or respond to insulin.
One of the largest studies to look at the consequences was published last year in Diabetes Care, a publication of the American Diabetes Association. French scientists tracked more than 3,000 healthy men and women ages 30 to 65 for nearly a decade. All had normal blood sugar levels at the start of the research.
After nine years, about 800 had developed Type 2 diabetes or high blood sugar. But those who consumed the most water, 17 to 34 ounces a day, had a risk roughly 30 percent lower than that of those who drank the least. The researchers controlled for the subjects intake of other liquids that could have affected the results, mainly sugary and alcoholic drinks, as well as exercise, weight and other factors affecting health. The researchers did not look at eating habits, something future studies may take into account.
THE BOTTOM LINE
How Much Do You Need
Although water won’t directly help flush sugar out of your body, it’s still important to make sure you’re drinking enough. Getting enough water keeps your body and your kidneys healthy so they can do their job. It also prevents dehydration and provides energy so you can get through those high-intensity workouts more easily. Water also:
- Keeps every cell in your body healthy.
- Maintains the fluid and electrolyte balance of your blood.
- Flushes out metabolic byproducts.
- Normalizes digestion and prevents constipation.
- Keeps the skin soft and supple.
- Carries nutrients and oxygen to the cells.
So how much do you need? Unfortunately, the answer isn’t totally clear. Roxanne Sukol, MD, a doctor of preventive medicine at the Cleveland Clinic, says that water needs vary greatly based on things like your age, metabolism and even the temperature around you.
Your water needs also change from day to day based on how much you’re sweating. On days when you do a high-intensity workout, you need more water than on the days when you do something with a little less impact.
Sukol adds that a good rule of thumb is to focus on your urine. That’s right. You can tell if you need more water by what your pee looks and smells like. If your urine is pale or almost clear with little to no odor, it’s likely that you’re properly hydrated. If it’s dark yellow with a strong ammonia odor, you need to drink more water.
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What Drink Lowers Blood Sugar
What drink lowers blood sugar? A review of studies suggested that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity.
Is there a drink that lowers blood sugar?;When participants in the study drank one cup of chamomile tea after meals three times per day for six weeks, they showed a reduction in blood sugar levels, insulin, and insulin resistance.
How long does it take to lower blood sugar?;In general, diabetes experts say with medication and lifestyle changes, diabetes patients could notice a difference in three to six months. It may take one month to stabilize blood sugar , and then a couple of months or more for lifestyle changes to take effect.
Does lemon juice lower blood sugar?;Lemons also have a low glycemic index , and a meal with a low GI promotes lower blood sugar and insulin levels after eating. Citrus fruits like lemons also contain flavonoids, naringin, and naringenin all of which can have anti-inflammatory, antioxidant effects, according to a 2014 study in Advances in Nutrition.
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Whether you were recently diagnosed with type 2 diabetes or have been living with the condition for several years, you know how fickle blood sugar levels can be, and how important it is that they stay controlled.
Proper blood sugar control is key for warding off potential;diabetes;complications, such as kidney disease, nerve damage, vision problems, stroke, and heart disease, according to the National Institutes of Health . Plus, keeping your levels in check on a daily basis can help you stay energized, focused, and in a good mood, explains Lisa McDermott, RD, CDCES,;a diabetes specialist with the Pittsburgh-based Allegheny Health Network.
According to the American Diabetes Association , proper medication, effective meal planning, regular exercise, and regular blood sugar checks can all help you keep your levels within a healthy range. The ADA recommends blood glucose stay within 80 to 130 milligrams per deciliter before meals and below 180 mg/dL two hours after the start of a meal. Furthermore, the organization recommends getting an;A1C test, which measures your average blood glucose over the past two to three months, at least twice per year if your levels are stable and you are meeting treatment goals.
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