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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Insulin resistance occurs when cells don't respond effectively to insulin, leading to high blood sugar levels. Fortunately, there are simple lifestyle changes that can help improve insulin sensitivity and promote overall health.
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Regular exercise, even brisk walking, can improve insulin sensitivity by helping cells better utilize glucose for energy.
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Opt for whole grains, fruits, vegetables, and lean proteins. These foods provide essential nutrients and fiber, which can aid in managing blood sugar levels.
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Be mindful of portion sizes to avoid overeating. Smaller, balanced meals can help prevent spikes in blood sugar levels.
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Limit sugary drinks, sweets, and processed foods. Instead, focus on foods with low glycemic index to prevent sudden spikes in blood sugar.
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Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hormone levels, including insulin, leading to insulin resistance.
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Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels. Chronic stress can contribute to insulin resistance.
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Consult with a healthcare professional about supplements like magnesium, chromium, and alpha-lipoic acid, which may help improve insulin sensitivity.
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Drink plenty of water throughout the day. Proper hydration supports cellular function, aiding in insulin sensitivity.
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Improving insulin resistance doesn't have to be daunting. By incorporating these simple tips into your daily routine, you can take control of your health and reduce your risk of developing complications associated with insulin resistance.
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