Regularly do aerobic (walking, jogging, cycling) and resistance (weightlifting, bodyweight workouts) to enhance insulin sensitivity.
Fat, especially abdominal fat, can cause insulin resistance. Eat well and exercise to maintain a healthy weight.
Eat fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid sugary drinks and processed foods.
Instead of processed carbohydrates and sugars, eat complex carbs like whole grains, legumes, and veggies, which lower blood sugar.
Fiber reduces blood sugar absorption, improving insulin sensitivity. Eat lots of veggies, beans, and healthful grains.
Drinking enough water regulates blood sugar and improves health. Adjust to your needs and activity level, but aim for 8 glasses of water per day.
Sleep deprivation disrupts glucose metabolism hormones, causing insulin resistance. Support insulin sensitivity with 7-9 hours of quality sleep per night.
High blood sugar and insulin resistance can result from chronic stress. Try meditation, deep breathing, yoga, or nature to reduce stress.
Omega-3 fatty acids in fatty fish, flaxseeds, chia seeds, and walnuts may enhance insulin sensitivity. Eat these healthy fats daily.
Eat less and limit portions to avoid blood sugar rises. Small, balanced meals throughout the day can manage insulin levels.
Weight loss and insulin regulation may enhance insulin sensitivity with intermittent fasting, according to some research. Before fasting, see a doctor.
Drinking too much can compromise insulin sensitivity and cause weight gain. Drink moderately and pick antioxidant-rich red wine.