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Insulin resistance can lead to health complications, including heart disease and diabetes. Lifestyle changes such as healthy eating, exercise, and stress reduction can increase insulin sensitivity. Avoid processed foods, reduce saturated fat intake, and take health supplements if necessary. Consult a doctor for treatment options and preventative methods.
Insulin helps convert blood glucose levels into energy. When the body fails to properly use the insulin hormone produced by the pancreas, insulin resistance occurs. This can lead to serious health complications, including heart disease and diabetes. Increased insulin sensitivity is often best achieved through a lifestyle change. This typically includes eating healthier, increasing activity, and reducing stress levels.
The type of foods you put into your body greatly determine your chances of developing or preventing insulin resistance. Processed foods that are low in nutritional value and high in sugar can dramatically increase insulin levels. Try eliminating these foods from your diet and replace them with fresh fruits, vegetables and organic foods. Substitute foods made with whole grains, such as brown rice and whole-wheat pasta, for ones made with processed flour.
You should also reduce the amount of saturated fat you consume. Try replacing high-fat meats with leaner cuts. Fish is also a great source of protein with very little fat. Consuming a diet high in protein and fiber and low in saturated fat is one of the best ways to increase insulin sensitivity.
Another way to increase insulin sensitivity is to maintain an active lifestyle. Exercise regularly or take part in lightly strenuous activities. Aerobics and resistance training can go a long way in helping you reduce insulin resistance.
In addition to making necessary dietary changes and increasing physical activity, reducing stress levels can also greatly increase insulin sensitivity. An increase in the stress hormones produced in the body can lead to insulin resistance. Learning to reduce or eliminate high levels of stress is key to increasing insulin sensitivity. Make sure you get enough sleep every night and maintain a healthy diet. Other ways to reduce stress levels include deep breathing, yoga and meditation.
You can also take health supplements to increase insulin sensitivity. Any vitamins or minerals that you may not be getting in your diet can be achieved through proper health supplements, but they shouldn’t serve as a substitute for a healthy lifestyle. The best way to combat insulin resistance and increase insulin sensitivity is through proper dietary change and a healthy level of exercise. Anyone with a high risk of diabetes and insulin resistance should discuss treatment options and preventative methods with a doctor.
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