You may think that a diagnosis of insulin resistance, or prediabetes, indicates that you have type 2 diabetes. Fortunately, this does not mean that you are diabetic, it simply means that the glycemic index is higher than normal, however not enough for you to be considered diabetic. In these cases, the cells do not respond effectively to insulin, i.e. they do not assimilate sugar from the blood. Although the risk of developing type 2 diabetes is very high and although this disease has reached epidemic proportions around the world, it is possible to reverse insulin resistance by losing weight, changing the way you eat and exercising.
Steps
Part 1 of 3: Controlling Insulin Resistance Using Power
Step 1. Eat complex carbohydrates
Make sure that most of the carbohydrates you eat are complex ones. In other words, thanks to their much more detailed molecular structure, they take longer to be assimilated by the body. This mechanism can help the body break down glucose and make you feel full for longer, but it can also help keep your weight and appetite in check. Sources of complex carbohydrates include unprocessed whole foods, such as:
- Whole grains;
- Peas;
- Lentils;
- Beans;
- Vegetables.
Step 2. Avoid processed foods
Try to eat dishes as close to their original or natural form as possible. Therefore, limit processed or pre-cooked foods and prepare your dishes starting with the basic ingredients. Processed foods often contain large amounts of sugar. Read nutritional labels to determine their presence in a product, but be aware that manufacturers are not required to list added sugars.
- An easy way to avoid processed foods is to eliminate the consumption of "white" foods (such as white bread, pasta or rice).
- For example, 170g of low-fat flavored yogurt contains 38g of sugar (which is the equivalent of 7 teaspoons of sugar).
Step 3. Decrease your consumption of sugary drinks and simple carbohydrates
While sugars themselves do not cause diabetes, consuming higher fructose-rich corn syrup increases the risk of insulin resistance, type 2 diabetes, cardiovascular disease, and obesity. Avoid simple carbohydrates that contain glucose, sucrose, and fructose, including:
- Alcohol-free drinks;
- Sweeteners: maple syrup, honey, table sugar, jams;
- Candies, cakes, pastries.
Step 4. Increase your fiber intake
According to some studies, taking insoluble fiber from whole grains can reduce the risk of type 2 diabetes. So, try to include insoluble fiber in every meal. For example, you could season your dishes with a tablespoon of flaxseed. Among the best sources of fiber consider:
- Wheat bran, oats, wheat;
- Legumes, including round beans, lentils, red beans;
- Berries, such as elderberries, raspberries, blackberries;
- Whole grains, including bulgur, brown rice, barley, oats
- Vegetables and vegetables, such as peas, green leafy vegetables, squash
- Seeds and nuts;
- Fruits, including pears, plums, dried figs.
Step 5. Eat more lean meat and fish
Lean meats and fish are excellent low-calorie sources of protein. Make sure you choose not only the leanest cuts of meat, but skinless as well (since it's high in fat, added hormones, and antibiotics). As for fish, focus on qualities caught in the high seas, such as salmon, cod, haddock and tuna. They are excellent sources of omega-3 fatty acids, essential for health, and with anti-inflammatory properties. Aim to eat at least 2 servings a week.
Limit your consumption of red meat, such as pork, beef, or lamb, as it increases the risk of developing type 2 diabetes, cardiovascular disease, and colorectal cancer
Step 6. Include more fruits, vegetables and spices in your diet
You don't have to avoid fruit for fear of taking in sugars. Combined with fibers, they allow their absorption by the body to be slowed down. Aim to eat 5 servings of fruit and vegetables a day. Don't forget to use spices in cooking, as they can prevent the glycemic index from rising. In addition, they help fight the desire for sweet and do not involve risks and side effects (if taken in reasonable quantities on dishes). Therefore, use these spices:
- Cinnamon;
- Fenugreek
- Okra or okra (not really a spice, but more of a side dish);
- Ginger;
- Garlic and onion;
- Basil;
- Bitter gourd (most commonly used in herbal teas 3-4 times a day).
Part 2 of 3: Increase Physical Activity
Step 1. Choose a sport
By moderately increasing physical activity, you can reverse your insulin resistance. You don't have to prepare for a marathon. All you need to do is enjoy an enjoyable or interesting physical activity. That way, you'll be more likely to keep yourself moving.
- You may start walking more often, climbing stairs, outdoor activities, hiking, gardening, aerobics, tai chi, yoga, exercising on an elliptical bike, rowing machine, stationary bike, or stretching.
- Consider whether you want to train alone, with someone else, or play a team sport.
Step 2. Start gradually
Start with 10 minutes of exercise a day. When you are comfortable, increase the time each week. For example, if you have decided to walk more, you could try to park your car farther from the office entrance or get off the elevator two or three floors earlier and continue up the stairs. Increase the difficulty by parking even further away or climbing multiple flights of stairs.
In the initial phase, avoid setting goals that are too difficult. You'll be more likely to keep moving if you set smaller, but easily achievable goals
Step 3. Try to increase physical activity
Once you're in training, start testing yourself. Exercise for 30 minutes a day at least 5 times a week. To keep yourself motivated, try combining various activities. For example, you could swim 20 minutes and run 10 minutes a day.
Consider joining a gym and having a personal trainer follow you. In this way, you will understand what kind of exercises can improve your physical condition. Your personal trainer can help you design a personalized training program
Part 3 of 3: Diagnosing Insulin Resistance
Step 1. Look out for symptoms of insulin resistance
If you notice that the skin on your neck, armpits, elbows, knees and knuckles has become darker, you may be suffering from a dermatosis called acanthosis nigricans. It is a first sign that indicates the risk of type 2 diabetes and insulin resistance.
You may also feel more thirsty and hungry, feel more tired, gain weight, or notice increased urination
Step 2. Consider the risk
There are many factors that increase the risk of insulin resistance. They include:
- Overweight or obesity
- Inactivity or sedentary life;
- Hypertension;
- Low HDL ("good") cholesterol levels (less than 35 mg / dL);
- High triglyceride index (over 250 mg / dL);
- Over 45 years of age;
- Other cases of diabetes in the family;
- Gestational diabetes, birth of a child weighing more than 4 kg or polycystic ovary syndrome;
- For women, having a waist size greater than 89 cm;
- For men, have a waist size greater than 100cm.
Step 3. Get a diagnosis
Often, insulin resistance produces no symptoms. However, your doctor can tell if your glycemic index is higher than normal by taking one of these tests:
- A1C: This test measures how your body has handled sugars over the past 3 months. If the result is greater than 6.5%, the diagnosis is type 2 diabetes, if it falls between 5, 7 and 6.4% it is about insulin resistance%.
- Fasting blood glucose test: You will need to fast for a few hours. After that, a blood sample will be taken which will measure the glycemic index. If the result is between 100-125 mg / dL, it indicates insulin resistance.
- Oral glucose tolerance test: a blood sample is taken to measure the glycemic index. After that you will be given a very sweet drink and two hours later you will be subjected to a second sample which will detect the glycemic index again. This test determines how the body can handle sugars.
Step 4. See your doctor
If you are diagnosed with insulin resistance, you will need to be examined regularly. Talk to your doctor about changes you have made in your diet, weight loss, and physical activity. He will order blood tests to check your blood sugar levels.
Track your lab tests and use them to motivate you to follow your meal plan and change your lifestyle
Step 5. Talk to your doctor about medications to take
If you have been diagnosed with prediabetes, you will need to take a drug, such as metformin, which will allow you to keep your glycemic index under control. Ask your doctor if used in conjunction with lifestyle and dietary changes will help you delay or reverse the onset of type 2 diabetes.
Advice
- Get most complex carbohydrates at lunch and cut back on portions at other meals.
- Remember to drink 1-2 liters or 6-8 240ml glasses of water per day.
- In these cases, doctors and nutritionists strongly advise following an anti-inflammatory diet. Not only can it help you reverse insulin resistance, but it can also help you lose weight.
- Remember to stretch and warm up before exercising.
