Start Your Day Right: A Morning Routine to Combat Diabetes
Did you know that the first 90 minutes of your day could hold the key to reversing type 2 diabetes? Dr. Anul Gupta, a former Cleveland Clinic physician with expertise in functional medicine, stresses the importance of a proper morning routine for managing diabetes effectively.
The Power of Morning Routines
Dr. Gupta highlights that the morning is crucial for diabetes management because it’s when your metabolic system, including the pancreas, is waking up. By incorporating the right nutrients, you can enhance insulin sensitivity and stabilize blood sugar levels throughout the day.
The Anti-Diabetes Morning Drink
To kickstart this routine, Dr. Gupta recommends a medicinal tea or water. Ingredients include cinnamon, coriander seed powder, fenugreek seed powder, and ginger. Together, these ingredients enhance insulin sensitivity and gut health, setting up your body for optimal blood sugar control.
How to Prepare the Medicinal Tea
To make this tea, add 1/4 teaspoon each of coriander seed powder, fenugreek seed powder, and cinnamon powder to a cup of warm water. Let it steep for 5 to 10 minutes. Drink this tea slowly to activate your metabolic machinery.
Incorporating Morning Movement
After your tea, indulge in some light physical activity. Dr. Gupta emphasizes glucose-clearing exercises that use your muscles, such as squats, push-ups, or yoga. Just 10 to 15 minutes will activate glucose transporters, enabling glucose absorption without insulin.
Relaxation Techniques
Once you’ve moved your body, take a moment for relaxation. Deep breathing exercises or meditation can further improve your morning routine, preparing your mind and body for the day ahead.
The Benefits of Delayed Breakfast
Dr. Gupta suggests delaying your breakfast to engage in intermittent fasting for 12 to 14 hours after your last meal. This practice can significantly improve both blood sugar and inflammation levels.
Crafting the Perfect Breakfast
Opt for a high-protein, low-carbohydrate breakfast. Ideal options include boiled eggs with sautéed vegetables or an overnight chia flax pudding for vegans or vegetarians. Such breakfasts help maintain metabolism and stable blood sugar levels.
Complementing Breakfast with Anti-Inflammatory Tea
Accompany your breakfast with anti-inflammatory tea made from ginger powder, turmeric powder, a sprinkle of black pepper, and a squeeze of lemon. This tea helps boost metabolism and reduce inflammation.
The Impact of a Consistent Morning Routine
Commit to this morning routine for a week and notice improvements in blood sugar stability, lowered inflammation, and enhanced digestion. Remember, type 2 diabetes is not insurmountable. With simple, consistent morning practices, you can take control of your health naturally.
