These lifestyle strategies are small but mighty!
Klaus Vedfelt / Getty Images
Insulin resistance may not be on your radar, but it should be.
Thats important because cells rely on insulin all day, every day, to effectively use glucose for fuel.
Photo:Klaus Vedfelt / Getty Images
Plus, it can reduce your long-term risk of many chronic illnesses.
How can you protect against insulin resistance?
What makes fiber so special?
These fatty acids stick together and harden the cell wall, which causes insulin resistance.
That, in turn, prompts glucose to accumulate in the bloodstream, resulting in high blood sugar.
You dont have to avoid these foods entirely.
Move Your Body Daily
There are several ways physical activity helps with insulin resistance.
Working muscles need lots of glucose for fuel.
In addition, exercise makes muscle cells more sensitive to insulin.
And it helps you build more muscle tissue overall.
The answer is the jot down you enjoy and can stick to.
Aim for 150 weekly minutes of aerobic activity, like brisk walking, swimming, biking or jogging.
And add two days of resistance exercise.
Once you get acclimated to that, increase by 15 minutes until you hit your goal.
Be Mindful of Stress
Minimizing stress is easier said than done.
But the truth is, too muchstress can increase insulin resistance.Why?
If this becomes chronic, it can lead to insulin resistance.
And when excess stress impairs sleep, it can make things even worse.
To reduce stress, start small by incorporating activities you enjoy doing.
It can be helpful to think “slow and steady” and understand that plateaus will happen.
What Is Insulin Resistance?
In response, the pancreas produces even more insulin, leading to a vicious cycle known as insulin resistance.
The encouraging news is, it is often possible toreverse insulin resistancewith the diet and lifestyle changes weve shared.
If youre not sure where to start, try the tip you find easiest to manage.
Then, once youve mastered that, try another.
Little by little, these small changes can yield meaningful results.
The Bottom Line
you might naturally prevent or reduce insulin resistance with diet and lifestyle changes.
And its never too late to get started.
Your pancreas will thank you!
American Diabetes Association.Understanding Insulin Resistance.
Centers for Disease Control and Prevention.About Insulin Resistance and pop in 2 Diabetes.
United States Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.
American Diabetes Association.Blood Glucose and Exercise.
2022;14(3):e23501.
doi:10.7759/cureus.23501
Zuraikat F, et.
al.Chronic insufficient sleep in women impairs insulin sensitivity independent of adiposity changes: Results of a randomized trial.Diabetes Care.
2024;47(1):117125.doi:10.2337/dc23-1156
Centers for Disease Control and Prevention.What Is the National DPP?
