5 Lifestyle Changes to Reverse Insulin Resistance
This is the second blog in my three-part series on INSULIN RESISTANCE - a common hormonal imbalance associated with belly fat, sugar/carb cravings, and low energy.
Did you miss the first blog? Check out INSULIN RESISTANCE 101 to catch up.
Insulin resistance means that the cells in the body have become less responsive to insulin, which leads to elevated insulin and blood sugar levels.
This leads to more belly fat, hunger/cravings, and fatigue - and if left unchecked, can lead to type 2 diabetes, cardiovascular disease, and even many cancers.
That’s why it’s critical to take insulin resistance seriously.
✨ Insulin resistance is reversible ✨
Before we discuss supplements or medication, there are basic lifestyle factors that have a strong influence on our blood sugar regulation.
FIVE LIFESTYLE CHANGES TO REVERSE INSULIN RESISTANCE
1️⃣ Weight Loss
Being overweight or obese is associated with multiple changes in the body (including inflammation and leptin resistance) that contribute to or worsen insulin resistance. Studies show that weight loss is one of the best ways to reverse insulin resistance. Need help? Sign up to work with a certified health coach or try an app like Noom.
2️⃣ Exercise
Exercise not only burns energy in the moment to help regulate blood sugar levels but also builds muscle. Muscle cells more effectively burn sugar than fat cells, even at rest. Exercise is essential to reversing insulin resistance.
3️⃣ Sleep
Didn’t think of this one, did you? Sleep deprivation is a risk factor for increased blood sugar levels, and even one night of a lack of sleep can worsen insulin resistance. If you aren’t sleeping well schedule an appointment to make a plan for better sleep!
4️⃣ Clean Living
Minimizing your exposure to toxins supports cellular health! Some pesticides increase the risk of type 2 diabetes, and many synthetic chemicals are known to be endocrine disruptors that may contribute to insulin resistance.
5️⃣ Eat for Blood Sugar Balance
The foods you eat have a dramatic effect on blood sugar levels. Choose whole-food carbohydrates over processed foods for added fiber and nutrients. Include protein with each meal and increase your fiber intake to 25 grams daily or more. You can also slow the digestion and absorption of sugars from your food by combining carbohydrates with fats, fiber, and protein.
Each one of these lifestyle hacks deserves its own blog!
Do you have signs of insulin resistance? Are you ready to learn more about which factors may be making your insulin resistance worse and what to do about it? Contact us to schedule an appointment - and we can put together a personalized plan based on your history, your symptoms, and your laboratory values.
Look for my next blog highlighting nutritional supplements to improve insulin resistance.