13. Dish out your breakfast, lunch, and dinner, but then divide each meal in half. Eat half now, then the other half in a couple of hours. Eating several small meals rather than three large meals helps avoid the major influx of glucose that, in turn, results in a blood sugar surge and a big release of insulin.
14. Don’t skip a meal. First off, your blood sugar drops like a rock when you’re starving (hence the headache and shakiness). Second, when you do eat, you flood your system with glucose, forcing your pancreas to release more insulin and creating a dangerous cycle.
15. Go to bed at 10 p.m. and don’t wake up until 6 a.m. Adjust accordingly so you’re getting a consistent eight hours. Numerous studies find that sleep deprivation has a dramatic effect on your blood sugar and insulin levels.
16. Ask your partner if you snore. Harvard researchers found that women who snored were more than twice as likely as those who didn’t to develop diabetes — regardless of weight, smoking history, or family history of diabetes. If you do snore, see your doctor. You may have a physical problem, or you may simply need to lose some weight and change the way you sleep.
17. Spend 10 minutes a day tensing and then relaxing each muscle in your body, from your toes to your eyes. This technique is called progressive muscle relaxation, and a study of 100 people with high blood sugar levels found stress relief efforts like this significantly improved their blood sugar levels.
18. Eat half a cup of beans a day. These high-fiber foods take longer to digest, so they release their glucose more slowly. Studies find just half a cup a day can help stabilize blood sugar and insulin levels.
19. Toast a handful of walnuts, chop, and sprinkle over your salad. Walnuts are great sources of monounsaturated fat, which won’t raise your blood sugar as many other foods do. And some researchers suspect this fat even makes cells more sensitive to insulin, helping combat high blood sugar.
20. Sprinkle powdered psyllium seed over your salad, yogurt, and scrambled eggs. Mix it into meat loaf; stir it into sauces. Studies find the high-fiber seed may help lower elevated blood sugar.