A healthy diet and lifestyle can go a long way in preventing insulin resistance, diabetes1 and heart disease in overweight people. Some tips:
_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 glucose2
_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 fiber3 slows digestion4, limiting spikes5 and drops in blood insulin and sugar levels.
_Eat fewer processed meats and other animal products, butter and other saturated6 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 enzymes7 in them slow conversion8 of glucose to blood sugar, which can reduce risk of insulin resistance developing.
_Get six to eight hours sleep a night, as inadequate9 rest can disrupt blood sugar levels and raise insulin resistance.
_Try meditation10, deep breathing or other relaxation11 methods. One study showed they can reduce high blood sugar levels.
