Insulin resistance is a chronic condition where your body does not respond effectively to insulin, a vital hormone produced by the pancreas for blood sugar regulation.
While completely overcoming insulin resistance might seem daunting, there are several strategies to make your body’s cells more responsive to insulin. Here are some steps you can take to manage insulin resistance.
How to Manage Insulin Resistance?
While factors such as genetics and age that contribute to insulin resistance cannot be altered, lifestyle modifications are key in managing the condition. These include:
Adopting a healthy diet. Your healthcare provider or nutritionist may suggest limiting carbohydrates (which prompt extra insulin production), and reducing intake of unhealthy fats, sugars, red meat, and processed starches. Instead, they will likely advise increasing your consumption of vegetables, fruits, whole grains, fish, and lean poultry.
Regular physical activity. Engaging in moderate-intensity exercise can enhance glucose utilization and muscle insulin sensitivity. Just a single moderate-intensity workout can boost glucose uptake by at least 40%. Furthermore, vigorous aerobic exercises can reduce insulin resistance at the cellular level. Start gradually with any new exercise routine, aiming for 30-45 minutes daily.
Weight management. Your doctor might recommend losing excess weight to decrease insulin resistance. Research indicates that shedding 7% of your extra weight can lower the risk of developing Type 2 diabetes by 58%.
These lifestyle adjustments can yield the following long-term benefits:
- Increase insulin sensitivity (reduce insulin resistance).
- Lower blood glucose levels.
- Reduce blood pressure.
- Decrease LDL “bad” cholesterol and triglyceride levels.
- Boost HDL “good” cholesterol levels.
Consulting additional healthcare professionals, such as a nutritionist or endocrinologist, can help you develop a comprehensive treatment plan tailored to your needs.
Currently, there are no medications specifically approved for treating insulin resistance. However, your healthcare provider may prescribe medications to address conditions related to insulin resistance, such as:
- Medications for controlling blood pressure.
- Metformin for diabetes management.
- Statins to reduce LDL cholesterol levels.