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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Insulin sensitivity is a crucial aspect of metabolic health, influencing how effectively our bodies regulate blood sugar levels. When cells become resistant to the effects of insulin, it can lead to elevated blood sugar, inflammation, and an increased risk of metabolic disorders like type 2 diabetes.
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Engaging in regular physical activity, including both aerobic exercises and strength training, has been shown to improve insulin sensitivity. Aim for at least 150 minutes of moderate-intensity exercise per week.
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Focus on a well-balanced diet that includes a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods and refined sugars.
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Practice portion control to avoid overeating. Smaller, balanced meals spread throughout the day can help regulate blood sugar levels and reduce the demands on insulin.
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Opt for complex carbohydrates with a lower glycemic index, such as whole grains, legumes, and vegetables. These foods are digested more slowly, leading to gradual increases in blood sugar.
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Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats can contribute to better insulin sensitivity and overall cardiovascular health.
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Prioritize getting enough quality sleep. Lack of sleep or poor sleep quality has been linked to insulin resistance. Aim for 7-9 hours of sleep per night.
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Chronic stress can contribute to insulin resistance. Practice stress-management techniques such as meditation, deep breathing exercises, or engaging in activities that promote relaxation.
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Adequate hydration is essential for overall health, including metabolic function. Water helps cells absorb glucose more effectively, potentially improving insulin sensitivity.
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Foods high in fibre, such as fruits, vegetables, and whole grains, can help regulate blood sugar levels and improve insulin sensitivity. Aim for at least 25-35 grams of fibre per day.
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Some studies suggest that intermittent fasting, which involves cycling between periods of eating and fasting, may enhance insulin sensitivity. However, it's essential to approach fasting with caution and consult with a healthcare professional if considering this approach.
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Improving insulin sensitivity is a key component of maintaining metabolic health and preventing chronic diseases. As with any significant lifestyle changes, it's advisable to consult with a healthcare professional to ensure that these recommendations align with your individual health needs.
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