You Must Increase Insulin Sensitivity
Five Simple Steps in Combating Insulin Resistance
Insulin resistance is a common problem that leads to health complications such as diabetes and heart disease. Here are some simple steps to take to increase insulin sensitivity and reduce your risk of health problems.
Examine Your Eating Habits
One of the best ways to increase insulin sensitivity and reduce insulin resistance is to change how you eat. Eating processed foods that are high in bad carbs, sugar and processed grains with little nutritional value sends insulin levels soaring – which is not a healthy situation.
Eliminate Processed Grain Foods
Start replacing processed grains with whole grains that are high in fiber and substitute colorful vegetables for potatoes, white rice, and pasta. Choose foods with a low glycemic index and low glycemic load whenever possible to prevent rapid rises in blood sugar after a meal.
Change the Type of Fats You Eat
Replace saturated fats with polyunsaturated fish oils and monounsaturated ones found in olive oil and nuts. Select lean cuts of meat as a protein source instead of fatty ones. High fiber, low fat diets are best for increasing insulin sensitivity.
Physical activity is as important as diet when it comes to increasing insulin sensitivity and lowering resistance to insulin. The best type of exercise is a combination of aerobic and resistance training. Both forms of exercise work together to increase insulin sensitivity.
Factors that increase the amount of stress hormones such as cortisol the body produces also leads to insulin resistance. The best way to reduce stress hormone levels is to get seven to eight hours of sleep a night and practice relaxation techniques. Mind-body exercises such as yoga, Tai-chi, deep breathing exercises, and meditation all help to get stress hormone levels under control.