When you are insulin resistant, your body has trouble using insulin properly, which can cause a number of health issues. Fortunately, it doesn’t have to stay that way. In the previous post, I discussed five strategies for lowering insulin resistance, focusing on diet, exercise, sleep, and stress management.
In this post, I will delve into five more effective ways to tackle insulin resistance, providing you with practical examples for each.
- Stay Hydrated
Proper hydration is essential for overall health and can help improve insulin sensitivity. Avoid sugary beverages and drink water or unsweetened herbal tea instead. Carry a refillable water bottle with you throughout the day as a reminder to stay hydrated. Eight glasses of water a day is the magic number you should aim for.
- Limit Alcohol Consumption
Excessive alcohol consumption can contribute to insulin resistance and other health complications. Keep your alcoholic drinks to a minimum. If you must, choose healthier choices like red wine, a couple of glasses a week at most. Red wine is known to contain antioxidants.
- Incorporate Intermittent Fasting
Intermittent fasting is a technique where people alternate between periods of fasting and eating. This trending approach has shown promising effects on insulin resistance. One popular method is the 16/8 method, where you fast for 16 hours overnight and consume all your daily calories within an 8-hour window. Consult a healthcare professional before starting intermittent fasting.
- Consume Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties and may improve insulin sensitivity. Include fatty fish like salmon, mackerel, or sardines in your diet a few times a week. Alternatively, consider taking fish oil supplements after consulting with your doctor.
- Maintain a Healthy Weight
Maintaining a healthy weight plays a crucial role in managing insulin resistance. If you’re overweight or obese, losing even a small amount of weight can have significant benefits. Combine a healthy diet with regular physical activity to achieve gradual and sustainable weight loss. Click here for a wonderful weight-loss combo based on gut health balance.
Remember, consistency and patience are key when implementing these lifestyle changes. By combining these strategies, you can take significant steps towards improving your health and reducing insulin resistance.
[RECIPE]: CHICKEN SALAD LETTUCE WRAPS
Serves: 2
Ingredients (use organic where possible): 
- 4 to 6 romaine lettuce leaves
- 1 lemon, juiced
- 1 tablespoon honey
- 1 garlic clove, chopped
- 3 tablespoons coconut yogurt or dairy free almond milk yogurt
- Sea salt and freshly ground pepper
- 1/2 cup sunflower seeds
- 1 apple, chopped
- 2 cups cooked chicken breast, chopped
- 2 teaspoons basil
Directions:
- Place the lettuce leaves to the side.
- Add the remaining ingredients to a large bowl and mix well.
- Fill each of the lettuce leaves with 1 to 2 tablespoons of chicken salad and serve.
