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  • Writer's pictureNamrata Patel

10 Ways to Manage Insulin Resistance

Updated: May 12


10 ways to manage insulin resistance


Insulin resistance is a common health issue, where the body’s cells don't respond effectively to insulin, leading to elevated blood sugar levels. Over time, this can increase the risk of developing type 2 diabetes, heart disease, and other health complications. As a functional nutritionist, I believe in a holistic approach to managing insulin resistance, encompassing diet, lifestyle, and emotional well-being. Here are ten practical strategies to help manage and possibly reverse insulin resistance:



1. Opt for Whole, Nutrient-Dense Foods


Switch from processed foods to whole, unrefined options rich in nutrients. Foods high in fibre, such as vegetables, fruits, legumes, and whole grains, can help control blood sugar levels and improve insulin sensitivity.


2. Incorporate Healthy Fats


Include sources of healthy fats in your diet, which can help reduce insulin resistance. Avocados, nuts, seeds, and oily fish like salmon are excellent choices that provide omega-3 fatty acids and monounsaturated fats.


3. Regular Physical Activity


Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training twice a week. Exercise helps muscles use blood sugar for energy and muscle contraction, reducing insulin resistance.


4. Manage Stress Levels


Chronic stress can contribute to insulin resistance by raising levels of cortisol, a stress hormone that can increase blood sugar levels. Techniques such as mindfulness, yoga, and especially Emotional Freedom Techniques (EFT) can be effective in managing stress.


5. Adequate Sleep


Ensure you get 7-9 hours of quality sleep per night. Poor sleep can disrupt important hormones, including those that regulate appetite and insulin sensitivity.


6. Stay Hydrated


Drinking enough water and staying hydrated can help remove excess sugar from your blood through urine, and it helps the kidneys flush out toxins.


7. Limit Sugars and Refined Carbs


High intake of sugars and refined carbohydrates can lead to increased blood sugar and insulin levels, exacerbating insulin resistance. Focus on reducing intake of sweets, desserts, and processed foods.


8. Consider Herbs and Supplements


Some herbs and supplements are known to help improve insulin sensitivity. These include cinnamon, berberine, and magnesium. However, always consult a healthcare professional before starting any new supplement.


9. Regular Monitoring


Keep track of your blood sugar levels. This can help you understand how your diet and lifestyle are affecting your health and allow you to make informed adjustments.


10. Personalised Nutritional Plan


As a functional nutritionist, I can help you develop a personalised eating plan tailored to your specific needs, helping improve your insulin sensitivity and overall health.


Managing insulin resistance requires a comprehensive approach that not only focuses on diet and physical activity but also considers emotional well-being. Through the power of functional nutrition, you can tackle the root causes of your health issues, not just the symptoms.


If you’re looking to make meaningful changes to manage your insulin resistance, schedule in a call with me today. Together, we can create a tailored plan that addresses your dietary needs, lifestyle changes, and emotional health, setting you on the path to optimised health and wellness.


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