How to Reduce Insulin Resistance

Insulin resistance is a metabolic disorder that destroys the ability of the body to use insulin properly to control metabolism and energy. Maintaining a normal body mass index (BMI), engaging in regular exercise and understanding caloric intake and energy requirements can help reduce insulin resistance. Medications can help, guided by your physician. Diabetes is a form of insulin resistance. For some, reducing insulin resistance may require administration of insulin or oral agents to keep blood sugar controlled. There are steps you can take to reduce insulin resistance the associated complications that lead to Type 2 Diabetes and heart disease.

Instructions

Steps to Reduce Insulin Resistance

• 1

  Determine if you might have insulin resistance by speaking with your doctor. Higher than normal body mass index, elevated glucose level, abnormal glucose tolerance test, obesity, increased waist circumference, heart disease, elevated cholesterol and triglyceride levels and hypertension are predisposing factors to insulin resistance.

• 2

  Start a daily exercise routine. Incorporate aerobic activity to increase your heart rate, stretching and resistance training. Start with 30 minutes of walking most days of the week to reduce insulin resistance, and progress gradually.

• 3

  Take prescribed medications. According to the American Diabetes Association, Metformin is the only drug approved by the FDA to reduce insulin resistance and prevent diabetes. Your doctor will make recommendations based on your risk factors. Lifestyle modifications are preferable to medications to reduce insulin resistance.

• 4

  Adopt a healthy diet. Avoid sugar and white flour. Focus on whole, unprocessed foods. Choose wheat and whole grain breads and wheat pasta, and increase consumption of fresh fruits and vegetables. Eat five servings of fruits and vegetables daily. Consume foods high in omega 3 fatty acids, including fish, canola oil, flax seed, nuts and seeds. Adopting a Mediterranean diet can reduce insulin resistance.

• 5

  Count calories. Do not consume more calories than you expend on a daily basis in order to reduce insulin resistance. Copy and paste the provided link (see Resources section), to find your daily energy requirements based on age, height and weight. The tool will tell you how many calories you can burn with various physical activities. Burning more calories than you consume can help reduce insulin resistance.