How to Improve Insulin Resistance?

If you didn’t know it by now, here’s the truth about diabetes: it is not a disease but a symptom. And the root cause of diabetes is…(drum roll) insulin resistance.

This basically refers to the body’s resistance to the insulin produced in its own pancreas. When this happens, the insulin in the body cannot perform its function of enabling glucose in the blood to enter the muscle cells and it thus collects in the bloodstream, leading to the most visible sign of diabetes: high blood sugar.

Way to reduce Insulin resistance

1. Get rid of excess weight, especially belly fat

Fat around the midsection, also known as visceral fat, is known to increase insulin resistance. Fat inside the muscle cells—aka intramyocellular lipid—blocks the functioning of insulin and keeps glucose outside the cells.

Reducing excessive weight is a key factor in reversing this effect and keeping your insulin sensitivity in the normal range. Unhealthy diets, insufficient exercise and stressful lifestyles all contribute to weight gain. Taking control of these factors will make a definite difference.

Get sufficient micronutrients in your diet

We all know the importance of consuming the right proportion of macronutrients: carbs, protein and fats. But there is another essential food group that often goes ignored: micronutrients. These include enzymes, anti-oxidants, anti-inflammatories, flavonoids, etc. that are responsible for a variety of functions, from neutralizing harmful free radicals, to ridding the body of inflammation.

Try resistance training

It is simple math: the bigger your muscles the more calories they need just to stay alive. This makes resistance training invaluable in burning off excess glucose and improving insulin sensitivity.

Don’t like the gym? No problem, there are many bodyweight movements that have the same effect as weight training. Push-ups, dips, pull-ups, resistance bands…are all examples of easy movements you can do just about anywhere with no equipment.

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https://www.freedomfromdiabetes.org/blog/post/10-ways-to-improve-insulin-resistance/2788

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