— Get at least 30 minutes of moderate exercise, enough to raise your heart rate but not leave you short of breath, five times a week. Exercising muscles makes them more receptive to insulin and helps them burn more glucose.
— Have several small meals each day, rather than a few large ones, to avoid ups and downs in blood sugar.
— Eat more fruits, vegetables and whole grains, particularly oats, beans and legumes; the fiber slows digestion, limiting spikes and drops in blood insulin and sugar levels.
— Eat fewer processed meats and other animal products, butter and other saturated fats, and trans fats, which are in many processed foods; they can limit the ability of insulin to regulate blood sugar. Use healthy cooking oils, such as canola, sunflower or olive oil.
— Limit consumption of sugary drinks, desserts and other sweets. Keep healthy snacks handy.
— Avoid high-sodium prepared foods, which can push up blood pressure.
— Drink milk or eat dairy products; the proteins and enzymes in them slow conversion of glucose to blood sugar, which can reduce risk of insulin resistance developing.
— Get six to eight hours sleep a night, as inadequate rest can disrupt blood sugar levels and raise insulin resistance.
— Try meditation, deep breathing or other relaxation methods. One study showed they can reduce high blood sugar levels.
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