Have you been diagnosed with insulin resistance? Insulin resistance hampers your body’s ability to use insulin effectively. It can lead to various health issues, including type 2 diabetes, obesity, and cardiovascular problems.
The good news is that it can be reversed! Several positive and effective lifestyle changes can help lower insulin resistance and promote better health. In this two-part blog series, I will discuss ten effective ways to lower insulin resistance, starting with these five strategies:
- Adopt a Balanced Diet
A healthy diet is crucial for managing insulin resistance. Focus on consuming a balanced mix of macronutrients, including complex carbohydrates, lean proteins, and healthy fats. Avoid processed foods and added sugars, which can spike blood sugar levels. For example, replace white bread with whole grain options (a small amount), opt for lean proteins like chicken or fish instead of processed meats, and incorporate avocados or nuts for healthy fats.
- Increase Fiber Intake
Fiber-rich foods can help regulate blood sugar levels and improve insulin sensitivity. Snack on fresh fruit instead of sugary treats, choose brown rice over white rice and add beans or lentils to salads or soups. And don’t forget to include plenty of vegetables on your plate (half your plate).
- Engage in Regular Exercise
Physical activity plays a significant role in improving insulin sensitivity. Professionals claim that people should aim for a minimum of one and a half hours of moderate-intensity exercise every week. Examples include brisk walking, cycling, swimming, or aerobic classes. Additionally, incorporate strength training exercises to build muscle mass, as it also helps with insulin sensitivity.
- Get Sufficient Sleep
Inadequate sleep can disrupt the body’s hormonal balance, leading to insulin resistance. Approximately eight hours of quality sleep each night, a bedtime routine, and a comfortable sleep environment can greatly benefit your health. Try to limit exposure to electronic devices before bed. If necessary, consider relaxation techniques such as meditation or deep breathing exercises to improve sleep quality.
- Manage Stress Levels
Chronic stress can contribute to insulin resistance. Implement stress management techniques like yoga, meditation, or engaging in hobbies you enjoy. Take breaks throughout the day, listen to your body, and prioritize yourself when needed.
Click here for a combo of supplements that help balance blood sugar and more.
[RECIPE]: LEMON CHICKEN & ZUCCHINI NOODLES
Serves: 4
- Ingredients (use organic where possible):
- 8 chicken thighs, skin-on, bone-in or 8 pre-grilled chicken breasts
- 2 tablespoons coconut oil
- 4 garlic cloves
- 2 lemons, juiced
- 1 bunch parsley
- 1 tablespoon rosemary
- Sea salt and black pepper to taste
- 4 zucchinis
Directions:
- If you are using chicken thighs – Preheat the oven to 400 degrees F. Place chicken in a roasting pan, skin side up, and set it to the side.
- Add coconut oil, garlic, lemon juice, parsley, rosemary, salt, and black pepper to a high-speed blender. Blend well. If there is not enough liquid, add a tablespoon or two of water.
- Pour the liquid over the chicken. Cover with aluminum foil and roast for 45 minutes.
- Remove the foil and roast for an additional 15 to 20 minutes until the chicken is brown. Remove from the oven and set to the side.
- Use a spiralizer to make noodles from the zucchini. If you don’t own a spiralizer, you can create “linguini” noodles by using a vegetable peeler. Simply peel the zucchini lengthwise into a bowl.
- You can serve the zucchini noodles raw with a bit of salt and pepper with the chicken and sauce placed on top, or you can quickly saute your noodles in a hot skillet with coconut oil, salt, and pepper.
