Harness the Power of Diet and Exercise to Overcome Insulin Resistance

Insulin is a hormone produced by the pancreas that helps the sugar (glucose) in your blood enter the cells throughout your body, where it can be burned for energy or stored for later use.

Insulin sensitivity can be improved by making a few dietary and lifestyle changes. These include limiting foods that are high in glycemic index, focusing on whole foods and prioritizing a balanced diet with an emphasis on fruits, vegetables, healthy fats and lean protein.

A healthy weight and a regular exercise routine are also beneficial in improving insulin sensitivity. Adding 30 minutes of activity, at least 5 days a week, is an effective way to reduce the risk of developing insulin resistance and improve overall health.

Overweight or obesity is a common risk factor for insulin resistance. Though a person can develop insulin resistance at any weight, those with extra fat around their waist and abdomen are particularly at risk.

The underlying cause of insulin resistance is the body’s inability to process blood glucose properly. This can lead to increased insulin levels and elevated blood sugar, which can damage organs throughout the body.

Eating a diet with foods that break down quickly into glucose, including fast food, can lead to insulin resistance. A balanced diet with an emphasis on fruits, vegetables and low-glycemic carbohydrates is the best way to avoid this problem.

A combination of endurance and strength training can improve insulin sensitivity. Endurance exercises like running, biking and walking increase glucose disposal, while resistance training increases muscle mass which helps the body better utilize its sugar supply.