Prepare home-cooked meals
There’s nothing better than eating a delicious homemade meal after a long day at the office. Not only will your stomach thank you, your blood sugar will too! “My family and I eat at home,” says Joel Zonszein, MD, director of the Clinical Diabetes Center at the Montefiore Jack D. Weiler Hospital and professor of medicine at the Albert Einstein College of Medicine. “Eating and talking at the table with my wife and children without our cellphones, the television, or computer is important.” In fact, research from the Nurses Health Study and Health Professionals Follow-Up Study asked 99,000 men and women about their lunch and dinner habits for more than 30 years. People who reported eating at least two meals at home each day had an average 13 percent lower risk of getting diabetes compared to people who ate fewer than six home-cooked meals each week. Cooking at home is just one of the 71 easy ways you can prevent Type 2 diabetes too, if you don’t already have it.
Exercise for at least 30 minutes a few times each week
It’s no surprise that “lowering blood sugar” makes the long list of reasons why exercise is good for you! “Aerobic workouts like running tend to keep my blood sugar levels low because I burn through my energy and burn up more glucose faster,” says Jenn LeBlanc, who has type 1 diabetes, a BSN, RN, and certified diabetes educator at Joslin Diabetes Center in Boston. “Anaerobic exercise is a slow burn and it’s not until hours later that my blood sugar drops.” LeBlanc works out to a 30-minute boot camp fitness video that incorporates short bursts of high-intensity activities mixed with intervals of strength training like lunges and squats.