Can You Reverse Insulin Resistance? 6 Lifestyle Hacks That Can Help

Insulin resistance has now become an increasingly common concern. It is a condition where the body's cells become less responsive to the hormone insulin, which is critical for regulating blood sugar levels. Insulin is produced by the pancreas and helps cells absorb glucose from the bloodstream for energy or storage. When cells don't respond effectively to insulin, glucose levels in the blood can rise, leading to a range of health issues. Many people with insulin resistance may not exhibit noticeable symptoms initially. However, some common signs include increased hunger, fatigue, weight gain, dark patches, high blood sugars, and hypertension.

Insulin resistance is a significant risk factor for various health issues. If left uncontrolled, it can lead to the following complications:

1. Type 2 diabetes: Over time, the pancreas may not be able to keep up with the increased demand for insulin, leading to high blood sugar levels and potentially developing type 2 diabetes.

2. Chronic inflammation: Increased fat accumulation can promote inflammation in the body, which is a well-known risk factor for several chronic health conditions.

3. Cardiovascular diseases: Insulin resistance is linked to higher levels of triglycerides, lower HDL cholesterol, and increased blood pressure, all of which increase the risk of heart disease.

4. Metabolic syndrome: A cluster of conditions, including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels, which increases the risk of heart disease, stroke, and diabetes.

Reversing insulin resistance

While insulin resistance can significantly increase disease risk, it can often be reversed or managed through a multi-pronged approach that combines targeted dietary shifts, strategic exercise, and metabolic recovery through sleep and stress management. Research indicates that combining multiple lifestyle changes can yield a 50-70% greater improvement in insulin sensitivity compared to diet alone.

Here are some effective strategies that might help:

1. Dietary changes

• Prioritise low-glycemic index (GI): Low GI foods can help prevent sharp blood sugar spikes that strain the pancreas. These include non-starchy vegetables and fibre-rich foods.
• Eat a balanced diet: Focus on whole foods, including plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats.
• Increase soluble fibre intake: Aim for high fibre intake from oats, flaxseeds, and beans. Fibre slows glucose absorption and supports gut health, both of which enhance insulin response.
• Healthy fat and protein pairing: Pair carbohydrates with healthy fats (avocados, nuts, olive oil) or lean proteins (fish, chicken) to flatten the blood sugar curve.
• Reduce: Sugary drinks, refined carbs like white bread, white rice, and ultra-processed snacks.

The primary goal is to choose foods that require less insulin for processing.

2. Regular physical activity

Exercise makes muscles more sensitive to insulin by allowing glucose to enter cells even without high insulin levels. It can enhance insulin sensitivity and assist in weight management.

• Strength training: Engage in resistance training 2-3 times per week. Building muscle mass creates a larger reservoir for glucose.
• Consistent aerobic exercise: Aim for at least 150 minutes of moderate-intensity exercise per week. Activities can include brisk walking, cycling, or swimming.

3. Weight management

Losing even a modest amount of weight (5-10% of body weight) can significantly improve insulin sensitivity. Focus on a sustainable weight loss strategy through diet and exercise for effective results.

4. Sleep hygiene

Ensure adequate and quality sleep, as poor sleep can exacerbate insulin resistance. Aim for 7-9 hours of sleep per night, and establish a regular sleeping schedule.

5. Stress management

Chronic stress can affect blood sugar levels and insulin sensitivity. Engage in stress-reducing activities such as yoga, meditation, or mindfulness practices.

6. Consult your doctor

If lifestyle changes aren't enough, consult a doctor or a dietitian for personalised guidance and possibly medication if necessary to help reduce insulin resistance by promoting weight loss and slowing digestion.

These simple steps can help improve insulin sensitivity and reduce the risk of associated health complications. Regular monitoring through blood tests can help track progress and make necessary adjustments to your health plan.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.