First thing in the Morning Exercise & Managing Blood Sugar

A couple of blood tests came back with blood sugar levels of 104, 99, etc. What some people call "pre-diabetes" The health practitioner wanted to put me on some drug, but I'd already started eating better, eliminating simple carbs, getting more fiber and exercising. At the time of the first test, I was also having other health problems and my weight was 174. (I'm female, 5'7 and 57 years old). I asked if I could have a few months to see if I could regulate the sugar level without medication. 

As part of my plan to get "healthy," my husband and I are walking 3 miles every morning at what I estimate  to be 3 to 3.5 miles an hour. Our neighborhood is where we walk and there it is somewhat hilly. We exercise in the morning, directly after getting out of bed, for all the reasons given... it's easier to stick to it... it's cooler, etc. On three days a week, when we get home, I do Yoga/Pilates for about 30 minutes. I then eat a breakfast which is usually oatmeal with raisins and milk.

I've lost some weight and some inches and overall feel better... but lately I've been seeing diet advice that says you should eat first thing in the morning if you're trying to control you blood sugar. I've also seen advice that says to not exercise until an hour after eating. I can't really do that... I start my work day right after breakfast, so adding an hour isn't really an option. And I wonder if its really necessary anyway.

Anyone know anything about this? So far, I really feel OK with my plan. But I don't want to be unknowingly undermining my efforts to stabilize my blood sugar. 

 

 

 

I have blood sugar issues too but I MUST eat in the morning.

 I do 30 minutes of yoga or pilates immediately upon waking and THEN I eat breakfast. I eat a small bowl of oatmeal with splenda and then I'm feeling good and ready for the day. The oatmeal doesnt make me crash like other cereals and things do. Also, protein is really good for stabilizing blood sugar.

I would definitely suggest you eating breakfast in one form or another. Can you eat a high protein/fiber bar on the way to work? Curves bars are good and only 100 calories.

I think if you're feeling okay with the plan, then you are probably okay. Walking - especially on hills - is a great way to control blood sugar.

I am also prediabetic and have been for a very long time (since my second pregnancy 13 years ago). I am on no medication and control by diet and exercise, and weight control. I wouldn't say I'm any sort of expert on this, but I can tell you what works  for me.

First, I might recommend you eat a little something before your walk, or - at very least - be sure to always have something on hand during the walk (energy bars are convenient). Just in case. Because an hour is a long walk on an empty tummy! I sometimes will find that I "hit the wall" about 30 minutes into it, and start shaking all over, feeling weak. For some reason, this is more apt to happen if I'm just walking, versus running. Still can't figure that one out!

If you haven't had this happen to you, that's good. But I might suggest that you have an energy bar in your pocket just in case it does. Choose carefully for one that has a lot of protein. Also, I often swallow a handful of walnuts before heading out, for the protein boost.

Second, I do recommend you eat within an hour after your walk. Preferably, as soon as possible. I would definetly not wait an hour!

I'm glad you are tolerating your breakfast - I had to give up oatmeal because it would cause sugar shakes an hour after eating it. I've since switched to something with a little more protein, a nonfat yogurt smoothie with flax seed, banana and frozen berries, or eggs. My routine is a bit different however - I eat breakfast, and then walk or run a few hours later, right before lunch. Lunch is usually a salad with tons of veggies and a good dose of protein.

I think that you should listen to your body - if you feel fine walking on an empty stomach and it doesn't make you starving for the rest of the day, then keep it up. I exercise first thing every morning and sometimes I eat first and sometimes I don't. It just depends on how I feel when I wake up. I do, however, always pack a snack (usually a peanut butter sandwhich) that I can eat if I get hungry right before or after my workout.

The reason that the recommendation is to eat breakfast ASAP is the Dawn Phenomenon.  Here's a link that explains it http://www.diabetic-talk.org/dp.htm  Basically, your blood sugar starts to go up in the morning and continues to do so until you eat.

The only way to know if this is happening to you is to test as soon as you wake up, then 30 min, 1 hr, and 90 min later. 

Pre-diabetes is a medical diagnosis.  A great book is "Pre-Diabetes:  How to keep diabetes away" by Gretchen Becker. 

Dawn Phenomenon doesn't just happen in the morning, I have problems if I go for longer than 4 1/2 hours during the day without a meal or snack.  I tend to get busy in the afternoons and forget my snack, so after several scary episodes driving home, I have an alarm set to remind me.

Jen, make your decisions about when to eat based on what your body and your monitor tell you.  I have to have food before exercise (usually about half an hour) or I'll crash; you don't need it.  I need to start my day with something to eat, and you don't.  Individual bodies work in their own ways.  Your numbers really aren't too bad, and I applaud your rejecting the drugs--I'm surprised he wanted you to take them, actually.  I think you're doing everything right, so keep it up, as long as it feels right, and reads right, for you.