By Dr. Joline Fernandes

The main focus for reducing insulin resistance should be on eating a healthy diet, exercising regularly, and maintaining a healthy weight. Additionally, foods that have a low glycemic index have been known to have a positive effect on insulin resistance as well. Eating foods that are high in fibre, protein, and healthy fats is beneficial. Eating a variety of fruits, vegetables, lean meats, fish and healthy fats such as nuts will help reduce unhealthy fat levels while also providing important nutrients.

When it comes to insulin resistance, there are a few lifestyle changes that can help improve your overall health. Here are 3 tips to get you started:

• Exercise regularly - Exercise is one of the most important things you can do to help reduce insulin resistance.

Exercise is one of the most powerful tools at your disposal to reduce insulin resistance. When you exercise, your muscles contract and pull on glucose molecules in your bloodstream. This eventually causes the insulin to become more efficient and reduces the amount of insulin being secreted in the body.

Regular exercise will have a positive impact on improving insulin resistance levels. Try to get at least 30 minutes of moderate exercise such as walking, running, swimming, or cycling. Even small lifestyle changes like parking farther away from stores or taking the stairs can add up to a big difference.

In addition, resistance or strength training can also help improve insulin sensitivity. Resistance exercises help muscles use glucose for energy, which reduces the amount of glucose in the bloodstream. Three to four days of strength training should be enough, as long as it combines different muscle groups.

It is important to keep in mind that while exercise can be beneficial, it should not be used as a replacement for medication or insulin therapy. Talk to your doctor or healthcare provider before making any changes to your diet or exercise routine.

• Eat a Healthy Diet - Eating a healthy, balanced diet is one of the best ways to reduce insulin resistance and improve overall health.

Eating a diet that is high in fibre and low in saturated fat, added sugars and refined grains can help minimize insulin resistance levels.

The most beneficial foods to reduce insulin resistance include fresh vegetables, fruits, whole grains, nuts, legumes, and healthy fats. These foods are high in micronutrients and help to promote healthy insulin levels.

In addition to reducing insulin resistance, eating a healthy diet can also reduce your risk of chronic conditions such as heart disease and diabetes. You should also avoid processed and sugary foods, as these can raise insulin levels and negatively affect your health.

It can also be beneficial to limit processed foods, saturated and trans fats, alcohol, and added sugars. These all contribute to increased fat levels and insulin resistance. Eating healthy meals and snacks throughout the day can help keep blood sugar levels low and avoid spikes in insulin.

Finally, it is important to watch your portion sizes. Eating large portions of food can increase your caloric intake and ultimately lead to weight gain, which can increase insulin resistance levels. Make sure to practice mindful eating, and eat only until you feel comfortably full.

• Supplement Your Diet and Exercise to Improve Insulin Resistance.

In addition to eating a healthy diet and exercising regularly, supplements can also help reduce insulin resistance. Omega-3 fatty acids, chromium, and magnesium are some of the most important supplements that have been found to have beneficial effects in improving insulin sensitivity.

Omega-3 fatty acids, for example, have been found to reduce inflammation and improve insulin sensitivity. Omega-3 fatty acids are found in foods such as fish, nuts, and seeds. The American Diabetes Association also recommends supplementing with a 1-gram capsule of omega-3 fatty acids 3 times a day.

Chromium is another important mineral for reducing insulin resistance. Supplementing is often recommended for individuals with insulin resistance. The recommended dose of chromium can range from 200-500 mcg per day.

Magnesium is an essential mineral for insulin sensitivity as it helps move glucose into cells, where it is converted into energy. Magnesium can be found naturally in foods such as legumes, nuts, and seeds, and is recommended to be taken at a dose of 450 mg/day in supplement form.

In addition to a healthy diet and regular exercise, supplementing with omega-3 fatty acids, chromium, and magnesium can help reduce insulin resistance

At Dr Joline’s Clinic, we have programs that can reverse diabetes and convert your insulin resistance to sensitivity. You can sign up for a program with us because we believe in treating a patient as a whole and not just the symptoms. Our plans are tailor-made and customized to match your body type, cultural background and clinical needs. We promise to list for you easy, homemade meals and lifestyle changes that are practical and sustainable. Each year we have many people coming to us with diabetes, and we have been able to manage their problems successfully. In many cases, the HbA1C count has come down to 6 from 12 in just 3 months of being on the program.