Why Does Blood Sugar Go Up In The Morning What Is The Dawn Phenomenon
There are a few main reasons why your glucose levels may be higher in the morning. One of these is known as the dawn phenomenon.
The dawn phenomenon occurs early in the morning between 3 am and 8 am while you are still asleep. As morning approaches, the body naturally signals your liver to produce glucose, giving your body the energy it needs for the start of the day. Caused by changes in hormonal levels, the dawn phenomenon happens to all people, with or without diabetes. However, for those without diabetes, insulin levels increase and they do not experience hyperglycemia.
Another reason you may experience higher morning glucose levels is because your injected insulin wears off. If your body has insufficient insulin during the night, your glucose levels may start to rise. To combat this, you may consider trying a new basal insulin, adjusting the timing and amount of your basal dose , or changing your nighttime basal rates .
The last reason you may experience higher morning glucose levels is known as the Somogyi effect. This occurs if your glucose levels fall too low during the night, caused by too much insulin or medication. To respond, your liver produces more glucose to try to maintain your glucose levels, which may result in hyperglycemia. The Somogyi effect is not as common as the other reasons described.
Normal Blood Sugar Values
The closer your blood sugar stays in the normal range throughout the day, the easier it is for your immune system to do its job. Heres what to aim for:
- If you have prediabetes, try to keep your fasting sugar below 100 mg/dL, and your A1c below 5.7%. Those numbers are considered normal no diabetes.
- If you have diabetes, the American Diabetes Association recommends working to keep your fasting or premeal blood sugar under 130 mg/dL, and your A1c under 7.0%.
- If you check your glucose during the day, youll see that it goes up after you eat. Thats called a postprandial glucose. Ideally, it shouldnt go over 140 mg/dL 2 hours after you eat. Thats still considered normal.
Luckily, there are a few natural ways to improve your blood sugar and support your immune system at the same time. And hey, anything that kills two birds with one stone is good in my book!
Foods To Eat In Moderation
You can eat the following foods in smaller quantities at meals, depending on your personal carb tolerance:
- Berries: 1 cup or less
- Plain, Greek yogurt: 1 cup or less
- Cottage cheese: 1/2 cup or less
- Nuts and peanuts: 12 ounces, or 3060 grams
- Flaxseeds or chia seeds: 2 tablespoons
- Dark chocolate : 30 grams or less
- Winter squash : 1 cup or less
- Liquor: 1.5 ounces, or 50 grams
- Dry red or white wine: 4 ounces, or 120 grams
Legumes, such as peas, lentils, and beans, are healthy sources of protein, though they do have carbs as well. Be sure to include them in your daily carb count.
Drastically reducing carbs usually lowers insulin levels, which causes the kidneys to release sodium and water .
Try to eat a cup of broth, a few olives, or some other salty low carb foods to make up for the lost sodium. Dont be afraid to add a little extra salt to your meals.
However, if you have congestive heart failure, kidney disease, or high blood pressure, talk to your doctor before increasing the amount of sodium in your diet.
How To Lower Morning Blood Sugar
Trying to learn how to lower morning blood sugar? Heres why your glucose levels rise in the morning and a few things you can try to keep them in range.
Waking up with high glucose levels may feel like it doesn’t make sense. You spend several hours asleep, not consuming any carbs, and yet somehow your glucose levels are still high when you wake up in the morning.
Why does this happen? What can you do to make sure your glucose levels are safely in range in the morning? Learn more about some tips on avoiding high morning blood sugar levels so you can start your day off right.
Go For Whole Fruit Over Juice
A glass of orange juice is not the same as eating a whole orange. “People generally drink more juice and therefore consume more calories and sugar than they would by just eating fruit,” says Wylie-Rosett. Plus, you get more fiber from the whole fruit. For instance, there’s about 4 grams in a large orange, compared to less than 1 gram in 8 ounces of juice. A small amount of juice is OK, but it shouldn’t be your go-to beverage, she says. When you do drink it, make sure you’re serving it up in an actual juice glass rather than a large cup.
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Whats Considered To Be A High Blood Sugar Level
A fasting blood sugar is considered to be high if its above 130 mg/dl. Fasting hyperglycemia is common. A high postprandial, or post-meal, blood sugar is one that is above 180 mg/dl two hours after eating. Keep in mind, too, that your blood sugar goals may be different, so talk with your provider about your own goals.
Of course, blood sugar levels can go much higher for example, diabetic ketoacidosis may occur when blood sugars are above 250 mg/dl. Some people even have blood sugar levels in the 400s or 500s or higher.
What Causes The Blood Sugar Levels Go To High
Our bodies need sugar to make energy for the cells. Without it, we cannot do basic functions. When we eat foods with glucose, insulin pairs with it to allow it to enter into the cell wall. If the insulin is not there, then the glucose molecule cant get through the wall and cannot be used. The extra glucose hangs out in the bloodstream which is literally high blood sugar.
The lack of insulin can be caused by two different things.
- First, you can have decreased insulin resistance which means that your insulin doesnt react the way that it is supposed to. It doesnt partner with glucose to be used as fuel.
- Secondly, you can have no insulin, which is the case with type 1 diabetes.
Regardless of how it is caused, it is imperative to control blood sugars to help prevent problems.
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Take Care Of Your Heart
These lifestyle changes can help lower your risk for heart disease or keep it from getting worse, as well as help you manage diabetes:
- Follow a healthy diet. Eat more fresh fruits and vegetables, lean protein, and whole grains. Eat fewer processed foods and avoid transexternal icon fat. Drink more water, fewer sugary drinks, and less alcohol.
- Aim for a healthy weight. If youre overweight, losing even a modest amount of weight can lower your triglycerides and blood sugar. Modest weight loss means 5% to 7% of body weight, just 10 to 14 pounds for a 200-pound person.
- Get active. Being physically active makes your body more sensitive to insulin , which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease. Try to get at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking.
- Manage your ABCs:
- A: Get a regular A1C test to measure your average blood sugar over 2 to 3 months aim to stay in your target range as much as possible.
- B: Try to keep your blood pressure below 140/90 mm Hg .
- C: Manage your cholesterol levels.
- s: Stop smoking or dont start.
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Here Are 4 Ways To Lower Your Blood Sugar Fast :
- Chugging water. Drinking a lot of water quickly will dilute your blood sugar and cause you to urinate a lot of it out. Do not drink a lot of water if you have any type of kidney problems or heart problems.
- Increasing your heart rate for 15 minutes can maximize your insulin response and drop your blood sugar down. Be sure to check your blood sugar when you are finished.
- Eat a snack that is high in protein. Protein stabilizes blood sugar. Make sure that the food doesnt have a lot of sugar in it. Good choices are cheese or almonds.
- Administer a quick-acting insulin if your doctor has prescribed it, such as . Insulin is a very rapid way to lower your sugar. Be sure to check your level about 30 minutes after you administer the insulin to see if it prevented the hypoglycemia.
With any of these quick remedies, it is imperative to have a snack handy in case your blood sugar drops too low. Always discuss any plans that you have with your physician.
How can you reduce your blood sugar levels naturally without medications?
Like I mentioned above, diet and exercise are the two ways that you can to lower blood sugar. Did you know that losing just 5 pounds can reduce your need for medications or insulin?
Foods that you should consume should include lots of lean meats, fruits, and vegetables. Read on for more details about how exercise and a healthy diet can lower your sugar.
How can exercise lower my blood sugar?
Exercise can help lower your blood sugar in two ways:
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Be A Glucose Detective
If youve been diagnosed with diabetes or prediabetes, monitoring your sugar levels can help you problem-solve when you have a blood sugar spike. It can also shine a light on your overall blood sugar trends and their causes.
Use a glucometer to make sure youre in the targeted range your healthcare provider recommends. Asterino-McGeean says to check with your insurance to see if these monitors are covered. You can also buy inexpensive ones over the counter at most grocery stores and pharmacies, she adds.
Eat The Right Carbohydrates
The two main kinds of carbohydrates simple and complex affect blood sugar levels differently.
Simple carbohydrates are mainly made up of one kind of sugar. They are found in foods, such as white bread, pasta, and candy. The body breaks these carbohydrates down into sugar very quickly, which causes blood sugar levels to rise rapidly.
Complex carbohydrates are made up of three or more sugars that are linked together. Because the chemical makeup of these kinds of carbohydrates is complicated, it takes the body longer to break them down.
As a result, sugar is released into the body more gradually, meaning that blood sugar levels do not rapidly rise after eating them. Examples of complex carbohydrates include whole grain oats and sweet potatoes.
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Drink Herbaly Wellness Collection Tea Each Day
I recently discovered Herbaly Teas Wellness Collectionand its like a secret wellness weapon especially if you want to improve your blood sugar and support your immune system. I cold-brew a pitcher, keep it in my refrigerator, and sip it throughout the day.
Its a tasty and refreshing organic herbal blend thats formulated to support healthier blood sugar. The herbs and ingredients in Herbaly Wellness Collection tea may also strengthen your immune system and reduce inflammation. They include:
- Ginger which is rich in antioxidants, vitamins and minerals to naturally enhance the immune system. Theres research that shows some compounds in ginger have antibacterial properties.
- Fennel seeds which contain vitamin C and antioxidants. They also have antimicrobial properties.
- Dandelion root which can help fight inflammation. Some research on compounds in dandelion root suggests it can lower blood sugar levels.
- Sencha a type of green tea which contains powerful antioxidant compounds called catechins. Theyve been shown to reduce inflammation, maintain insulin sensitivity and support healthy blood glucose levels.
- Turmeric root, a source of curcumin. Its the compound with a wide range of superpowers including anti-inflammatory and immune system supporting benefits. Research suggests it may both reduce inflammatory damage caused by high blood sugar and also help to lower glucose levels.
Broccoli And Broccoli Sprouts
Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
This plant chemical is produced when broccoli is chopped or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli .
Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helping enhance insulin sensitivity and reduce blood sugar and markers of oxidative stress .
Broccoli sprouts are concentrated sources of glucosinolates like glucoraphanin, and theyve been shown to help promote insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes when supplemented as a powder or extract (
Keep in mind that the best way to enhance the availability of sulforaphane is to enjoy broccoli and broccoli sprouts raw or lightly steamed, or to add active sources of myrosinase like mustard seed powder to cooked broccoli (
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Sweet Potatoes And Yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Reporting the findings of an animal study, the researchers also note that sweet potato consumption may lower some markers of diabetes.
Although there is still no conclusive evidence to suggest that sweet potatoes can help stabilize or lower blood sugar levels in humans, they are undoubtedly a nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
Eat More Low Glycemic Foods
Food with a low glycemic index wont spike your blood sugar. Even though they contain carbs, theyre high in fiber, so they take longer to digest. Some of my favorite low glycemic foods also happen to be packed with vitamins and antioxidants that can support a healthy immune system. These include:
- All berries
- Leafy green vegetables
- Orange vegetables and fruits
- Nuts and seeds
Lean proteins like chicken and fish actually score a big fat zero on the glycemic index scale. That means they have no carbohydrates, so they wont raise your blood sugar. They also provide amino acids that your body needs to build the proteins in your immune system. Poultry, fish, and eggs are all great choices.
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What Are Normal Blood Sugar Levels
Before we get started, letâs review some definitions of what ânormal blood sugarâ means for people without diabetes:
- A normal âfastingâ blood glucose taken first thing in the morning after waking up is 99 mg/dL or lower.
- A random blood glucose test taken anytime of the day without regard to the last time youâve eaten should be under 200 mg/dL.
If you have diabetes , your doctor will discuss specific blood sugar goals with you. These goals can vary based on a variety of factors.
Why Does Blood Sugar Spike
The reasons for how and why blood sugar levels can spike are many. For some, it may simply be a matter of not taking enough insulin or being distracted and forgetting to administer the proper dosage throughout the day. Other people may produce too much glucose because theyre unable to use all of whats available in foods as energy because of their diabetes.
For others, the cause may not be so clear. For example, it could have to do with how a persons body is reacting to stress or how theyre managing their diet and lifestyle in general. Either way, there are ways to manage high blood sugar, both short-term and long-term.
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When To Call For Medical Advice
It is important to note that very high blood glucose levels can be dangerous and it is important to be aware of the symptoms and risk factors of the following conditions:
- Diabetic ketoacidosis a short term complication most commonly associated with type 1 diabetes
- Hyperosmolar Hyperglycaemic State a short term complication most commonly associated with type 2 diabetes
If you are struggling to keep your blood glucose levels under control, speak to your GP or consultant who can advise you or refer you onto a diabetes education course.
Get More Quality Shuteye
Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says. Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a small study published in Diabetologia in February 2015. Healthy volunteers who slept only four hours for three nights in a row had higher levels of fatty acids in their blood, which reduced insulins ability to regulate blood sugar by about 23 percent, the researchers found. Lack of sleep is also linked with other health conditions, including obesity, heart disease, and stroke, according to the Division of Sleep Medicine at Harvard Medical School.
The National Sleep Foundation recommends aiming for seven to nine hours of uninterrupted sleep per night.
Having sleep troubles? Follow these recommendations from the National Sleep Foundation:
- Sleep in a cool, dark room.
- Avoid consuming alcohol or caffeine in the hours before bed.
- Go to bed and wake up at the same time each day, even on the weekends.
- Dont look at screens for at least a half hour before bedtime, including TV, tablets, cell phones, and computers.
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