How to Decrease Insulin Resistance
The pancreas inside the body of a person produces a hormone, called
insulin, which aids in consuming the glucose, taken in with food, for energy requirements.
But sometimes a body goes into a situation when it does not utilize insulin properly, produced by
the pancreas. This is because of the lack of proper response of the concerned cells of the body,
which are muscle, fat and liver cells. In this situation, the person is said to have developed
Insulin resistance can be a very serious issue
Insulin resistance can be a very serious issue, when considering the fact that
this is the pre-diabetes situation. But by improving physical activity, choosing the diet carefully
and sensibly and controlling the weight within a healthy range, efficiency of insulin take up can
be drastically increased. These unpretentious (simple) modifications in the lifestyle can avoid the
development of diabetes.
To lessen insulin resistance it is very vital to choose
proper healthy food. Choosing food, care must be taken that it will not subsidize to the problem
of aggregating the blood glucose level too high. This is because the insulin is not aptly
utilized in the body of an insulin resistant person.
Carbohydrates in the body stimulate its pancreas to
secrete large amounts of insulin in the bloodstream, so consuming these nutrients must be
avoided. Carbohydrates not only include sugary foods and drinks but also refined white grains.
Sticking to all-natural fresh fruits and vegetables, raw meats, that is unprocessed meat before
cooking, monounsaturated fats likes nuts, peanuts, olive oil, butter and avocados etc. is the
most effective mean to avoid taking carbohydrates in food.
Any form of physical exercise, that is walking, jogging,
aerobics and strength training must be practiced daily for at least 30 minutes. This aim is for
helping the cells to improve their sensitivity to insulin. To benefit all parts of the body, the
exercise routines must be varied. This practice, apart from increasing sensitivity of the cells
to the insulin, will give you physical as well as emotional benefits and it aids you in your
You must aim to maintain your weight in normal range
according to you height. A substantial enhancement in sensitivity of the cells to insulin can be
done just by dropping 10 percent of the weight, which in turn can be accomplished very
comfortably by just reducing caloric intake by 500 calories per day. So losing weight in a safe
manner must be the priority for the individuals with overweight problem.
Getting plenty of sleep and practicing relaxation
exercises is also recommended to lessen the high levels of insulin in the bloodstream. Cortisol
is the stress hormone that causes the insulin levels in the body to increase effectively. So
effort must be made to stay stress free as much as possible.