Insulin resistance is a condition that affects millions of people worldwide and is often associated with conditions like obesity, diabetes, PCOS, and metabolic syndrome.
It occurs when the body's cells become less responsive to insulin, leading to higher blood sugar levels. If left untreated, insulin resistance can lead to serious health complications. Outside of medication, diet and lifestyle play a huge role in symptoms and can help reduce insulin resistance. Here are our 4 top tips!
Our #1 favorite low-carb, high fiber bar -- clinically backed, blood sugar friendly
One of the most effective ways to reduce insulin resistance is by following a low-carb, high-fiber diet. This approach limits the intake of refined carbohydrates and sugars while increasing the consumption of nutrient-dense, high-fiber foods.
By doing so, you can stabilize blood sugar levels and improve insulin sensitivity. Include plenty of vegetables, whole grains, legumes, and lean proteins in your diet. Avoid processed foods, sugary beverages, and snacks high in trans fats.
Getting enough fiber in our diets can be difficult. Studies show less than 5% American adults meet the daily fiber recommendations of 25 grams for Women and 38 grams for men (Slavin 2005, Rehm 2016).
That is why we recommend supplementing. Our favorite source is Resist bars because they supplement around half of your daily fiber, are easy to carry around, are low in sugar, and are clinically backed! Not a bar person? You can use a powder fiber supplement and mix into smoothies.
Additionally, consider incorporating foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, as they have been shown to enhance insulin sensitivity.
Regular exercise is crucial in reducing insulin resistance. Engaging in physical activity helps to improve insulin sensitivity and promote weight loss, both of which are beneficial in combating insulin resistance.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. Additionally, incorporate strength training exercises to build muscle mass, which can further enhance insulin sensitivity. Remember to consult with your healthcare provider before starting any new exercise regimen.
Sleep plays a significant role in maintaining overall health, including insulin sensitivity. Poor sleep patterns and chronic sleep deprivation have been linked to increased insulin resistance and a higher risk of developing diabetes. Aim for 7-9 hours of quality sleep each night.
Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep. Avoid electronic devices and stimulating activities before bed, as they can interfere with sleep quality.
Easier said then done! But chronic stress can contribute to insulin resistance by raising cortisol levels, which can interfere with insulin function. Incorporate stress management techniques into your daily routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy.
Prioritize self-care and make time for activities that help you relax and unwind. Additionally, consider seeking support from a therapist or counselor if stress becomes overwhelming.
0 comments
