Morning Habits to Lower Blood Sugar and Inflammation

Managing blood sugar and keeping inflammation in check can be challenging, especially if you’re living with diabetes. These two issues are closely linked. Ongoing inflammation can make blood glucose harder to manage, while high blood glucose levels can drive more inflammation, creating a cycle that’s tough to break., Fortunately, making a few strategic choices in the morning might help nudge things in the right direction.

We asked registered dietitians for their favorite, realistic tips for better blood sugar and less inflammation that you can try before 12 p.m. Their expert suggestions aren’t a quick fix, but they may be helpful building blocks for better blood sugar and less inflammation over time. 

If you’re looking for small ways to set yourself up for a steadier, healthier day, these morning ideas are a great place to start.

1. Eat a Balanced Breakfast within an Hour of Waking

The timing of your breakfast plays a pivotal role in your blood sugar and inflammatory response, making it nearly as important as what you eat. Sure, eating a nourishing breakfast that is low (or free from) added sugar is key. But eating shortly after waking may be a surprising way to help your body to align with its natural circadian rhythms, which may promote better metabolic health. For instance, research has found that eating earlier in the day, like having breakfast soon after waking and dinner early in the evening, may improve glucose metabolism and energy utilization. Conversely, late-night eating can disrupt glucose processing. Breakfast timing isn’t just about blood sugar, though. Research has also found that eating earlier in the day may also reduce markers of inflammation. 

What time is best? “I recommend having breakfast within an hour of waking,” says Adaure Nosiri, M.S., RDN, LD. If you really want to get granular, one study found that people who eat breakfast by 8:30 a.m. tend to have lower blood sugar and insulin levels. 

Of course, what you eat matters, too. Aim for a balanced breakfast rich in protein, healthy fats and fiber to provide sustained energy and keep blood sugar levels steady.

2. Incorporate Plain Strained (Greek-Style) Yogurt

A simple, yet powerful addition to your morning meal is plain, strained (Greek-style) yogurt. “Studies have indicated that yogurt consumption may help reduce inflammation,” says Kimberley Rose-Francis, RDN, CDCES. This nutritional powerhouse may also help tackle high blood sugar, she adds. “Plain, strained (Greek-style) yogurt is especially beneficial since it is high in protein and free from added sugars, helping to manage spikes in blood sugar levels,” she says. Its high protein content promotes satiety, while its probiotics support a healthy gut, another key player in managing inflammation.

Yogurt is so promising, in fact, that the Food and Drug Administration allows yogurt manufacturers to add a qualified health claim to their product labels that highlights the potential link between yogurt consumption and a reduced risk of developing type 2 diabetes.

When choosing yogurt, opt for plain, unsweetened varieties. Many flavored yogurts are loaded with added sugars that may negatively impact blood sugar. You can easily add natural sweetness and a boost of fiber by topping your yogurt with fresh berries, a sprinkle of cinnamon or a handful of nuts or seeds. 

3. Get Moving with a Brisk Walk

“One of the best things you can do for both inflammation and blood sugar is regular exercise,” says Johannah Katz, M.A., RDN. , If a full gym session sounds overwhelming, don’t worry. A morning workout doesn’t have to be intense to be beneficial. “If exercise feels daunting, try starting with a brisk, 20-minute walk in the morning,” suggests Nicole Branch, M.S., RD. A morning walk gets your blood pumping, helps your muscles use glucose more efficiently, and can improve your mood and mental clarity for the rest of the day.

It can also be helpful to know that consistency is more important than intensity. “Establishing a consistent morning routine makes it much more likely that you’ll stick with exercise long-term,” adds Branch. 

4. Hydrate with Green Tea

Starting your day with proper hydration is fundamental for every system in your body. It even has an impact on blood sugar. Not only are people with diabetes more prone to dehydration, a lack of fluids can concentrate blood glucose levels. While this doesn’t change the amount of glucose in your body, it does alter the ratio of sugar to water in your blood. So, it can potentially mess with your blood sugar readings. While water should be your primary beverage, consider adding green tea to your morning routine for an extra anti-inflammatory punch. Green tea is rich in antioxidants, particularly a compound called EGCG, which may reduce inflammation and protect cells from damage.

Green tea may also be a plus for blood sugar management. For instance, one systematic review and meta-analysis of 27 trials found that green tea may lower fasting glucose. However, it did not have the same impact on A1C, so think of it as a short-term helper.

If you need one more reason to brew a cup of green tea, it provides a gentle dose of caffeine along with the amino acid L-theanine. This combination can promote alertness without the jittery side effects of coffee, making it a great choice for the morning. 

5. Give Yourself a Few Mindful Moments

Stress has a direct and measurable impact on your blood sugar levels. Here’s why: When you’re stressed, your body releases hormones like cortisol, which tell your liver to release more glucose into the bloodstream. This “fight or flight” response can lead to elevated blood sugar, even if you haven’t eaten anything. If that happens once in a while, it’s nothing to worry about. However, when stress becomes a regular event, repeated glucose spikes may lead to insulin resistance. If that weren’t enough, ongoing stress is also linked to chronic inflammation, which may also raise blood glucose.

You don’t need to meditate for an hour to see benefits. Just five to 10 minutes of mindfulness before 12 p.m. can set a calmer tone for your entire day. This could be deep-breathing exercises, gentle stretching, journaling or simply sitting quietly with your morning tea and focusing on your senses. By intentionally reducing your stress levels in the morning, you help prevent the hormonal cascade that sends your blood sugar soaring and keep inflammation in check while you’re at it.

How Inflammation Can Impact Diabetes

The link between inflammation and diabetes is complex and cyclical. “Inflammation interferes with the body’s ability to use insulin effectively, which in turn leads to higher blood sugar levels,” explains Branch. “This creates a vicious cycle [in which] high blood sugar causes inflammation, and inflammation causes insulin resistance, further raising blood sugar.” The dynamic makes managing inflammation a critical part of managing diabetes.

That’s not all. “There are several pathways connecting inflammation to diabetes, particularly type 2 diabetes,” says Rose-Francis. “One key factor is gut health.” How are they linked? Your gut is home to trillions of bacteria, some of which are helpful and others that are harmful. When an imbalance in these bacteria occurs, it may compromise the integrity of the gut barrier, explains Rose-Francis. This may trigger a chain of events that impairs your body’s ability to use insulin efficiently, promotes fat storage and increases inflammation. Fortunately, foods like probiotic-rich yogurt and fiber-filled fruits, vegetables, beans, legumes and whole grains can promote the growth of good gut bacteria, helping to fend off inflammation from the inside out.

Our Expert Take

Your morning routine has the power to shape your health for the entire day. By focusing on a few key actions before noon, you can take proactive steps to reduce inflammation and help manage blood sugar. Dietitian-backed strategies include eating an early breakfast, enjoying some plain, strained (Greek-style) yogurt, taking a brisk walk, hydrating with green tea and managing stress. Adopting these habits can help break the cycle of high blood sugar and inflammation, paving the way for improved insulin sensitivity and overall well-being. So, start small, stay consistent, and watch how these simple morning rituals can lead to significant positive changes.