Insulin resistance is also known as metabolic syndrome or syndrome X. Insulin resistance can lead to diabetes if left unchecked, and it can also increase the risk of developing hypertension (high blood pressure), heart disease, high cholesterol, and coronary artery disease. Fortunately, insulin resistance can be easily prevented with lifestyle changes such as frequent exercise and eating a healthy diet. You can also try some supplements to help regulate your blood sugar.
Instructions
1. Exercise on a regular basis. Aim for at least three to four workouts per week, about 30 minutes per. Working out every day is even better. Exercise can improve insulin sensitivity and reduce excess blood sugar. Try to alter your workouts so that you don't become bored with them. Try walking, running, swimming, biking or playing tennis. If you only have a little time to exercise, try jumping rope or doing jumping jacks.
2. Modify your diet to reduce saturated and trans fats, sugars and unhealthy carbohydrates. Try modeling your diet on the glycemic index, which ranks foods according to how quickly they are absorbed into the bloodstream. Aim for foods with a low glycemic index, as they will lessen the risk of developing insulin resistance.
3. Select healthy grains with plenty of fiber, such as oats, barley, quinoa, and bran, rather than refined white flour products like white bread, cakes, bagels, and pies. Whole grains have a low glycemic index ranking, whereas refined white flour will cause a blood sugar spike.
4. Add plenty of healthy vegetables and fruits to your diet. Snack on broccoli, red pepper slices, cherries, apples, strawberries and dried apricots. Hummus, peanuts, cashews and walnuts also have low GI values, whereas pretzels, popcorn, potato chips and candy have high GI values, and should be avoided.
5. Supplement your diet with vitamins and other nutritional supplements that may help to prevent insulin resistance. Supplements you can try include vitamins E and C, alpha lipoic acid, chromium picolinate and milk thistle. All of these may help to regulate blood sugar levels, and vitamin E may help to prevent complications of blood sugar spikes.
Tags: blood sugar, your diet, glycemic index, help prevent, help regulate