How to Treat Pre-Diabetic Insulin Resistance Naturally

Insulin resistance is a condition that causes the body, which naturally produces insulin, to use it incorrectly, according to the U.S. Department of Health and Human Services. When the body doesn’t use insulin properly, the pancreas creates more, causing glucose to build up. This can eventually lead to type 2 diabetes, a chronic condition of high glucose levels in the bloodstream. If you have pre-diabetic insulin resistance, you need to work closely with your doctor. Lifestyle changes can help keep insulin resistance under control, but you may need medication to prevent type 2 diabetes. Over time, type 2 diabetes can lead to serious problems with your eyes, kidneys, nerves, heart, feet and blood vessels, according to PubMed Health.

Change Your Diet

• Eating a healthy diet is an essential to treating pre-diabetic insulin resistance and reducing your risk of developing type 2 diabetes and heart disease. Choose foods that are rich in fiber and low in saturated fat like leafy greens, whole grains and beans. Substitute fresh fruit for processed foods like cookies and cakes. If you are very overweight or obese, talk with your doctor or a nutritionist about developing a diet plan that is both safe and effective.

Exercise Regularly

• Regular exercise is an important part of treating pre-diabetic insulin resistance, especially if you are overweight. MayoClinic.com recommends at least 30 to 60 minutes of moderate intensity exercise at least five times per week. Jogging and running, swimming, riding a bicycle or taking a brisk walk all count as moderate intensity exercise. If exercise seems like a chore for you, try playing a sport like tennis or basketball – the game might take your mind off the fact that you’re exercising. If you can’t get a full 60 minutes at once because of your schedule, break up your exercise routine. Try 30 minutes in the morning and 30 minutes before dinner, or any other combination that fits your schedule.

Lose Weight

• If you’re overweight, losing just 5 to 10 percent of your body weight can reduce your risk of developing type 2 diabetes, according to MayoClinic.com. Combine a healthy diet with regular exercise to lose weight and keep it off, and avoid diet plans where you are dropping a significant amount of weight each month. These diet plans are likely unhealthy and cannot be sustained for long periods of time. Aim to lose 1 to 2 pounds per week.

Lifestyle Choices

• Men and women with pre-diabetic insulin resistance shouldn’t smoke or drink in excess, advises John Hopkins Medicine. Men should limit their alcohol consumption to no more than two drinks per day, and women should have no more than one drink per day. Alcoholic beverages also contain calories, making weight loss more difficult.