Essential Steps to Improve Your Health by Fighting Insulin Resistance

Your body produces insulin to help keep your blood sugar (glucose) in a healthy range. When this hormone doesn’t work as it should, your blood sugar levels can rise and you could develop prediabetes or type 2 diabetes.

The good news is that you can reduce your risk of developing these conditions by making lifestyle changes, including eating a nutritious diet, getting enough exercise, and managing weight. You might also need to use medications, but these can be managed and reversed with diet, exercise, and weight loss if you want to reduce your risk of developing diabetes.

A nutritious diet: It includes foods that are low in saturated fat and high in fiber, and low in added sugars and sodium. Eat plenty of fruits, vegetables, whole grains and lean meats to boost your health.

Cut down on simple carbohydrates: They include sugars like glucose, fructose and sucrose and are often found in foods such as soft drinks, cakes, candy and sweetened cereals. You should aim to avoid these ingredients and replace them with healthier alternatives.

Increase protein intake: Increasing protein can help promote the creation of insulin. However, it’s important to choose the right sources of protein, such as fish and lean poultry.

Add vitamins and minerals to your diet: These nutrients can help the body better metabolize carbs and improve insulin sensitivity. For example, chromium can lower blood sugar levels by improving the ability of insulin receptors to take up glucose from the blood. Magnesium can be helpful, too, as it can help the pancreas produce more insulin.