As the holiday season approaches, there will be parties to attend,
families to entertain and celebrations all around. All of these involve
food to some degree and that may present a problem for those of us with insulin resistance.
As you know, insulin resistance is a metabolic syndrome in which the
body doesn't use insulin effectively. Left unchecked, glucose levels
build up, increasing the risks of prediabetes or type 2 diabetes.
But you don't have to let insulin resistance get the better of you. With some tricks, you can reduce or even reverse insulin resistance before the holiday season. By learning these simple but effective ways to tame insulin resistance, you're also better equiped to deal with the festive milieu of "Let's eat, sit around and be merry."
Here's how:
Eat Wisely
Food choices matter. To keep your blood glucose levels from spiking, eat whole foods that are high in fiber and nutrients. Think limited quantities of whole grains, lean quality proteins, colorful fruits and vegetables, raw nuts and seeds, and HEALTHY saturated or unsaturated fats like omega-3 fatty acids. Foods that are anti-inflammatory and high in antioxidants also help to keep insulin resistance under control. And then the golden rule for insulin resistance--eat smaller portions (also helps to manage weight) at regular intervals. Never let yourself get so starved you will eat anything in sight.
Exercise
Since exercise expends energy, it helps to keep blood glucose levels from spiking. Regular exercise also reduces central body fat and improves sugar metabolism. It may be difficult to get into an exercise routine, so why not start slow? Even a slow 10-minute walk twice a day after eating will start to show you improvement. Gradually, build up your exercise momentum as time and endurance allow. Ideally, most health experts suggest at least 30 minutes of exercise most days of the week. But by starting slow and keeping up with the routine, you'll easily get there before you know it.
Stress
Stress plays a pivotal role in blood glucose fluctuations. When the blood glucose level is out of whack, it can aggravate insulin resistance. Since the holiday season may sometimes bring about stress, be prepared and take necessary steps to develop activities that offer relaxation such as walking the dog, the slow and easy movements in some forms of yoga, a gentle massage, listening to some music or even just a relaxing hot bath. Find what works for you, is convenient, and give yourself a little bit of pampering every single day.
Developing these healthy habits before the holiday season will greatly increase your chance of keeping insulin resistance in check. Work on making these tricks a way of life and then you don't have to worry about derailing when the holiday season comes into full swing.
Have you found any foolproof methods which have helped you, or another family member, to keep you on track to better health by managing your insulin resistance?
But you don't have to let insulin resistance get the better of you. With some tricks, you can reduce or even reverse insulin resistance before the holiday season. By learning these simple but effective ways to tame insulin resistance, you're also better equiped to deal with the festive milieu of "Let's eat, sit around and be merry."
Here's how:
Eat Wisely
Food choices matter. To keep your blood glucose levels from spiking, eat whole foods that are high in fiber and nutrients. Think limited quantities of whole grains, lean quality proteins, colorful fruits and vegetables, raw nuts and seeds, and HEALTHY saturated or unsaturated fats like omega-3 fatty acids. Foods that are anti-inflammatory and high in antioxidants also help to keep insulin resistance under control. And then the golden rule for insulin resistance--eat smaller portions (also helps to manage weight) at regular intervals. Never let yourself get so starved you will eat anything in sight.
Exercise
Since exercise expends energy, it helps to keep blood glucose levels from spiking. Regular exercise also reduces central body fat and improves sugar metabolism. It may be difficult to get into an exercise routine, so why not start slow? Even a slow 10-minute walk twice a day after eating will start to show you improvement. Gradually, build up your exercise momentum as time and endurance allow. Ideally, most health experts suggest at least 30 minutes of exercise most days of the week. But by starting slow and keeping up with the routine, you'll easily get there before you know it.
Stress
Stress plays a pivotal role in blood glucose fluctuations. When the blood glucose level is out of whack, it can aggravate insulin resistance. Since the holiday season may sometimes bring about stress, be prepared and take necessary steps to develop activities that offer relaxation such as walking the dog, the slow and easy movements in some forms of yoga, a gentle massage, listening to some music or even just a relaxing hot bath. Find what works for you, is convenient, and give yourself a little bit of pampering every single day.
Developing these healthy habits before the holiday season will greatly increase your chance of keeping insulin resistance in check. Work on making these tricks a way of life and then you don't have to worry about derailing when the holiday season comes into full swing.
Have you found any foolproof methods which have helped you, or another family member, to keep you on track to better health by managing your insulin resistance?
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