Insulin resistance is the condition in which the cells in a person’s body fails to absorb the excess amounts of glucose produced even when the pancreas secretes the insulin hormone, thus resulting in an increase in the blood sugar levels which ultimately lead to diabetes. There are several factors that lead to the development of insulin resistance in one’s body. They maybe due to overweight, hereditary, vitamin D deficiency, hypertension, aging, etc. Fortunately, there are a few ways to reverse insulin resistivity. These include an insulin resistance diet, intake of vitamin D, increased levels of physical activity, etc. We will take a look at the major ones below.
- Quit smoking
Regular use of tobacco products like cigarettes can increase the risk of diabetes and insulin resistivity. If you are a chain smoker, then it is high time that you got rid of the habit. Consult a doctor and find ways to quit smoking.
- Get ample amounts of sleep
People who get very little amounts of sleep have an increased risk of developing diabetes and insulin resistivity. Your body is not designed to stay awake like a machine. It requires rest and sleep.
- Diet changes
Obesity is one of the major reasons as to why a person develops insulin resistance. The only way to reverse this is by cutting down a few pounds. Seek the help of an expert dietician and chart an insulin resistance diet.
- Engage in physical activities
Just like a good diet can help, engaging in physical activities can help keep your body healthy and away from developing insulin resistance. Experts say that regularly engaging in physical activities for 30 minutes for 5 days a week is all one needs to improve their body’s insulin resistance.
- Maintain your vitamin D levels
Some studies have shown that deficiency in the levels of vitamin D can lead to the development of insulin resistivity. Though there is no evidence to support he intake of vitamin D supplements, the Institute of Medicine suggests a dosage of 600 international units for people up to 70 years daily.
- Seeking medicinal help
Medicines have shown to help reduce insulin resistance in people where diet control and lifestyle changes prove futile. Metformin, a medicine that has shown excellent results in improving insulin resistance, is commonly prescribed. The Diabetes Prevention Program showed that among people specially below the age 60 and those with several other risk factors, showed great results with this medication.
If you are diagnosed with insulin resistivity, it does not automatically mean that you have diabetes. But extreme care should be taken to improve the extends of your insulin resistivity so that it does not lead to further problems or complicated medical conditions in the future.
