How to Diminish Insulin Resistance

When a person is diagnosed as insulin resistant, it means that his pancreas produces insulin but his body isn't using it properly. As a result, an individual's muscles, fat and liver cells won't respond to insulin in the proper fashion. Insulin is a hormone that is produced in the pancreas. Insulin is what helps the body use glucose for energy.



Insulin resistance, also known as pre-diabetes, is a very serious problem. Developing diabetes can often be avoided just by making some simple lifestyle changes. Individuals can help their bodies use insulin in a more efficient fashion by becoming physically active, choosing food wisely and maintaining a healthy weight.

Instructions

• 1

  Fresh vegetables are a healthy alternative to carbs.

  Choosing healthy foods to eat is crucial in diminishing insulin resistance. To begin with, the insulin-resistant body isn't utilizing insulin in an appropriate manner. Foods must be chosen that won't contribute to the problem of raising blood glucose levels too high.

  Avoid eating carbohydrates because these stimulate large amounts of insulin secretions after eating them. Included in carbohydrates are any foods that contain refined white grains, along with sugary foods and drinks. The best way to avoid carbohydrates is to stick with all-natural, unprocessed foods such as meats, fruits, vegetables and monounsaturated fats such as nuts, peanut butter, olive oil and avocados.

• 2

  Exercise daily to increase the cells' sensitivity to insulin.

  Aim for at least 30 minutes of physical activity daily to help your cells increase their sensitivity to insulin. This could be any form of physical exercise such as walking, jogging, aerobics and strength training. Vary the exercise routines so that all parts of the body benefit. Along with increasing the cells' sensitivity to insulin, you also receive both the emotional and physical benefits, as well as supporting your weight-loss efforts.

• 3

  Maintain a healthy body weight.

  Aim to maintain weight in the normal range for your height. Overweight individuals should strive to lose weight in a safe manner. Just a 10-percent reduction in weight can significantly improve the cells' sensitivity to insulin. Losing weight can be accomplished safely by just reducing the total caloric intake by 500 calories a day.

• 4

  Get adequate sleep to lessen high insulin levels.

  Strive to stay as stress-free as possible because the stress hormone, cortisol, has been known to increase insulin levels. It's also recommended to practice relaxation exercise and make sure to get plenty of sleep to lesson the already high insulin levels.