Insulin resistance is a health condition in which the body becomes immune to insulin. The body is not able to respond to the insulin that has been released into the bloodstream which then induces the pancreas to make more insulin to compensate. Insulin resistance is a condition that is common in pre-diabetes and increases the risk of early-onset heart disease. Standard treatment for insulin resistance generally includes medication as well as a diet and exercise program. Because prescription medication can cause unpleasant side effects, some opt to reverse insulin resistance naturally.
Instructions
Instructions
1. Adjust your diet. By following a low-glycemic diet, you may be able to reverse insulin resistance. A low-glycemic diet is one that includes substantial protein, vegetables, and moderate portions of whole-grain carbohydrates as well as fruits and vegetables. The South Beach Diet is a lower-carbohydrate diet plan that is well balanced. Processed carbohydrates such as white bread and pasta will make insulin resistance worse. Replace them with wheat bread and pasta in your diet.
2. Supplement your diet with vitamins and minerals. A comprehensive multivitamin should be taken daily. One supplement that is recommended to treat insulin resistance is chromium picolinate. According to Dr. Barry Mennen, chromium picolinate controls insulin levels as well as blood sugar. It may assist in weight loss and reduce carbohydrate cravings. The recommended dosage for adults is between 50 and 200 mcg per day.
3. Move your body regularly. Diet and exercise work together to reverse insulin resistance. It's integral to work out a minimum of four to five days per week in order to have an impact on insulin levels. Each workout can be as little as 30 minutes or as long as 60 minutes. Try some type of low-impact aerobic exercise, such as swimming and brisk walking, three to four times per week. Add in resistance training two days per week. Two examples of resistance training are weight training and pilates.
4. Reduce caffeine intake. Caffeine does not need to be completely eliminated from your diet, but too much may reduce insulin sensitivity and affect blood sugar levels. Because it's important to stabilize blood sugar, consuming copious amounts of caffeine is counterproductive.
5. Practice yoga regularly. Weight loss helps to reverse insulin resistance. Yoga assists in weight loss by reducing the amount of cortisol that is produced by the body by promotes relaxation. Cortisol is usually caused by stress; too much cortisol in the body often leads to weight gain, especially in the stomach area.
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