High morning sugar or Type 2 diabetes is a condition where the body loses the ability to regulate blood glucose. In type 2 diabetes, the glucose builds up in the blood, depriving the cells of energy. Currently, there are around 4 million living with diabetes.

If you are someone who is wondering how to lower morning blood sugar without medication, here are some natural remedies to start.

Exercise

The first step would be to get off the couch and start exercising. Physical exercise is an important part of the recovery plan. Exercise reduces the glucose in the blood as it is used by the muscles during the activity.

High morning blood sugar, in the long run, leads to heart problem and arteriosclerosis. Exercises help to maintain low cholesterol, keep the heart healthy and avoid arteriosclerosis. Walking, Running, Yoga, Dancing, and swimming are some of the exercises. If you are someone who hates exercise, start by exercising for the duration of 15-20 minutes every day and gradually increase the duration. It is advisable to carry a fruit drink in case the blood sugar gets low.

Regular exercise will help in losing weight and make the body efficient in using its glucose and insulin.

Minerals

Studies have shown a deficiency in minerals such as Zinc, Magnesium, and Chromium leads to high morning sugar.  More leafy vegetables like broccoli, kale, chard, collard greens, and fenugreek should be included in the diet.

Tofu, legumes, nuts, almonds, cashews, whole grains like wheat, oats, barley and fatty fish like salmon, mackerel are good sources of magnesium. Fruits like avocado, banana, figs, and raspberries contain magnesium.

If you are Chocolate lover, Dark Chocolate is a very good source of Magnesium.

Although chromium is a mineral that people need in small quantities, it is essential to improve insulin sensitivity and lower glucose levels. Broccoli, mushrooms, grape juice, green beans, milk, and dairy products are a good source of chromium.

And for the wine lovers out there, red wine is a source of Chromium.

Zinc plays an important role in insulin functioning. Zinc helps in clearing glucose from the blood by increasing the intake of glucose by the cells. Ginger root, lamb, pecans, egg yolk, beef liver, almonds, walnuts, sardines, chicken and oysters are food sources of zinc.

Food Habits/ Diet

The first thing to do is to stop eating simple carbohydrates such processes grains, white bread, white pasta, flour, and sugar. Complex carbohydrates such as whole wheat, brown rice, fruits, vegetables, and lentils should be included in the diet plan. Complex carbohydrates are preferred as they take a long time to digest and give steady energy.

Protein-packed foods help with sugar cravings and keep the blood sugar stable. Eggs, seafood, beans, legumes, peas, tofu, and lean meat are protein-rich food items to be included in the diet plan.

Fiber-rich foods should also be included since food high in fiber slows down the release of glucose in the bloodstream. Fruits such as oranges, pears, melons and vegetables such as carrot, broccoli are a good source of fiber.

A proper diet plan and physical activity will definitely help in lowering morning blood sugar without medications. It is advisable to also take physician advice while going for natural therapies.