Eat a healthy breakfast within an hour of waking up
The time of breakfast plays an equally important role as the quality of the meal, affecting blood sugar levels and the body's inflammatory response. Eating right after waking up helps the body regulate according to natural circadian rhythms, thereby improving metabolic health.
Eat breakfast within an hour of waking up with a balanced meal rich in protein, healthy fats and fiber to provide sustained energy and keep blood sugar levels stable.
Combine whole yogurt
A simple but effective way to have a healthy breakfast is to add plain yogurt like Greek yogurt. This yogurt is rich in protein, contains no added sugar, helps control blood sugar levels and maintain a feeling of fullness for a long time. At the same time, probiotics in yogurt support a healthy digestive system, contributing to controlling inflammation in the body.
When choosing yogurt, prioritize whole, sugar-free yogurt, avoid foods with a flavor that contains a lot of added sugar. You can create natural sweetness and add fiber by adding fresh berries, cinnamon or a few nuts.
Exercise by walking quickly
An effective way to control both inflammation and blood sugar levels is to exercise regularly. You can start with a 20-minute brisk walk in the morning. Morning walks help blood circulation, muscles use glucose more effectively, and improve mood and alertness throughout the day. Establishing a regular morning routine also helps maintain longer-term exercise.
Drink enough water
Starting your day with enough water is essential to maintain the functioning of all systems in the body and also directly affects blood sugar levels. People with diabetes are more susceptible to dehydration. Lack of water can increase glucose levels, affecting blood sugar levels.
Water is the main drink. In addition, you can add green tea to your morning routine to enhance anti-inflammatory properties. Green tea is rich in antioxidants, especially EGCG, which can reduce inflammation and protect cells from damage.
Green tea also provides a mild amount of caffeine combined with the amino acid L-theanine, helping you stay alert without feeling restless.
