What Is Insulin Resistance and How Can You Manage It?

Insulin Resistance

Insulin resistance is a condition in which the body’s cells become less responsive to the insulin hormone. This leads to an increase in blood sugar, which can lead to several health problems and increase the risk of Type 2 diabetes. Though it may seem daunting, insulin resistance can be managed with lifestyle changes, such as diet and exercise.

Understanding Insulin Resistance

Insulin is a hormone that helps the body use glucose (sugar) for energy. When you eat, your body changes the food into glucose, which then enters the bloodstream. Your pancreas responds by producing insulin to help the cells use the glucose.

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In people with insulin resistance, the body’s cells no longer respond to the insulin efficiently. As a result, more glucose remains in the bloodstream, leading to elevated levels of blood sugar. Over time, high levels of blood sugar can lead to serious health problems, such as Type 2 diabetes, heart disease and stroke.

Managing Insulin Resistance

Healthy lifestyle changes can help manage insulin resistance and reduce the risk of developing serious complications. These include:

Eating a Healthy Diet: Eating a balanced diet that is low in sugar and saturated fat can help regulate blood sugar levels and reduce insulin resistance. Adding fiber-rich foods, such as fruits, vegetables, and whole grains, can also help regulate the digestive system and reduce insulin spikes.

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Regular Exercise: Exercising regularly has been shown to reduce insulin resistance by improving the body’s sensitivity to the hormone. Aim to incorporate at least 150 minutes of moderate to vigorous physical activity into your routine every week.

Managing Stress: Prolonged stress can lead to an increase in cortisol, which can increase insulin resistance. Practicing stress relieving activities, such as yoga, meditation, and deep breathing, can help reduce stress levels and may help improve insulin sensitivity.

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By making lifestyle changes and managing insulin resistance, you can reduce your risk of developing Type 2 diabetes and other serious health conditions. If you think you may be at risk for insulin resistance, talk to your doctor. They can provide you with a plan to help you manage your condition and reduce your risk of health complications.

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