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Starting your day with a healthy and consistent routine is important for managing your diabetes. Creating a morning routine that works for you can help you start your day off right and maintain good blood sugar levels throughout the day. Here are some tips to help you create and maintain an effective morning diabetes routine.
Wake Up Consistently Without Losing Sleep
Aim for a consistent wake-up time each day, including weekends, to regulate your internal clock and stabilise daily blood sugar levels. While blood sugar may still vary, adequate sleep is crucial for insulin sensitivity. Maintaining a regular sleep schedule by waking and sleeping at the same times daily can enhance your sleep quality.
Immediately upon waking up:
- Expose your face to sunlight to sync your circadian rhythm! This can assist in natural waking, boost your mood and hormones, and contribute to better sleep the next night.
- Check blood sugar levels to get a baseline reading for the day. This can help you adjust your diabetes management plan as needed.
- Record the readings in a logbook or diabetes management app.
Take your medication
- If you have been prescribed medication to manage your diabetes make sure to take them as prescribed.
- Don't forget to take your prescribed medications per your doctors recommendations and instructions .
- Hydrate your body by drinking a glass of water first thing in the morning. Drinking enough water is especially important for people managing diabetes, aim to drink at least 8 cups of water per day. This contains almost 2L water per day.
- Adding a substantial sprinkle of sea salt to your initial glass of water in the day may improve your body's water absorption.
Health and balanced breakfast:
- Eat a balanced breakfast that iis a breakfast rich in protein, healthy fats, and optional carbohydrates, if desired or necessary.
- Prioritise whole foods such as fruits, vegetables, proteins, and fats, and consume highly processed foods in moderation.
- Examples: Oatmeal with nuts and berries, scrambled eggs with vegetables, spinach and cheese omelet.
- Try to incorporate at least 30 min of exercise into your morning routine.
- Consult with your healthcare provider about the best exercise regimen for your specific situation.
- Maintaining consistency in the morning routine. Stick to your routine as closely as possible, even on weekends and holidays.
Plan for the day:
- Plan your meals and snacks for the day, considering carbohydrate content and portion sizes. Don't forget to count your carbs!
- Spread your carbohydrate intake evenly throughout the day to prevent blood sugar spikes.
Before leaving home (if applicable):
- Pack essential diabetes supplies, including glucose tablets or snacks, insulin, syringes or insulin pens, a blood glucose meter, and any necessary medications, having all you diabetes supplies organised in 1 place my help you not forget anything, have a look at the Glucology Organiser as an example.
Throughout the morning:
- Practice self-care activities, such as meditation, deep breathing exercises, journaling, or engaging in hobbies that reduce stress and promote overall well-being.
It's important to note that the specific timing of these actions can vary based on individual preferences, medication requirements, and healthcare provider recommendations. Always consult with your healthcare provider for personalized advice on managing your diabetes and adjusting your routine as needed.
The content of this Website or Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website or Blog.
If you think you may have a medical emergency, call 911 (in the US) or 000 (in Australia) immediately, call your doctor, or go to the emergency room/urgent care.