4 Non-Diet Ways to Decreases Insulin Resistance

Managing insulin resistance and blood sugar imbalances is important because it can help prevent the development of serious health conditions such as type 2 diabetes, cardiovascular disease, and metabolic syndrome.

Insulin resistance is a condition where the body’s cells become less responsive to insulin, a hormone that helps regulate blood sugar levels. When cells are insulin resistant, they do not respond as well to insulin, which can lead to high blood sugar levels and an increased risk of developing type 2 diabetes.

High blood sugar levels over time can also damage blood vessels, increasing the risk of cardiovascular disease, such as heart attack and stroke. In addition, insulin resistance is also associated with metabolic syndrome, a cluster of conditions that include high blood pressure, high blood sugar, and excess body fat around the waist, which increases the risk of various health problems.

While managing insulin resistance and blood sugar imbalances is often thought to be done through diet alone, there are many other specific things you can do, non-diet related, to support stable levels of blood sugar. Here are 4 non-diet ways to decrease insulin resistance:

Take a walk after meals

Studies have shown that a 30-minute walk after a meal can significantly reduce blood glucose levels in people with and without diabetes. Walking after a meal can help decrease the blood glucose spike in several ways:

Increased glucose uptake

Walking after a meal can stimulate glucose uptake by the muscles, which can help remove glucose from the bloodstream and into the cells where it can be used for energy.

Improved insulin sensitivity

Walking can also improve insulin sensitivity, which can help the body use insulin more effectively to regulate blood sugar levels. This can reduce the amount of insulin required to move glucose into the cells, which can help prevent blood glucose spikes.

Reduced glucose production

Walking after a meal can reduce the liver’s glucose production, which can help prevent blood glucose spikes. The liver is responsible for producing glucose when the body needs it, but excessive glucose production can lead to high blood sugar levels.

Increased metabolism

Walking after a meal can also increase metabolism, which can help the body burn glucose more efficiently and reduce the risk of blood sugar spikes.

Reduce exposure to environmental toxins

The impact of environmental toxins can impact the entire body…even blood sugar levels!

Here are some ways in which environmental toxins can affect blood sugar:

Insulin resistance

Some environmental toxins, such as pesticides and industrial chemicals, have been shown to increase insulin resistance in the body. Insulin resistance means that the body is less able to use insulin effectively to regulate blood sugar levels, which can lead to higher blood sugar levels over time.

Inflammation

Environmental toxins can increase inflammation in the body, which can also contribute to insulin resistance and high blood sugar levels. Chronic inflammation can damage cells in the pancreas that produce insulin, further worsening insulin resistance.

Endocrine disruption

Many environmental toxins are known to disrupt the body’s hormonal balance, including the hormones that regulate blood sugar.

Oxidative stress

Environmental toxins can also increase oxidative stress in the body, which occurs when there is an imbalance between antioxidants and free radicals in the body. Oxidative stress can damage cells in the pancreas and other organs involved in blood sugar regulation.

Reducing exposure to environmental toxins by avoiding harmful chemicals and choosing safer products can help to improve overall health and minimize the risk of blood sugar-related complications.

Here are 10 easy ways to reduce exposure to environmental toxins:

1. Choose organic produce

2. Use safer cleaning products

3. Avoid plastic containers

4. Filter your water

5. Avoid processed foods

6. Use natural personal care products

7. Avoid air pollution / use a home air purifier

8. Use natural pest control

9. Be mindful of cookware (like teflon!)

Remember: these small changes to reduce your exposure to environmental toxins do add up over time and improve your overall health and wellbeing!

Eat your food in a specific order

Regardless of WHAT you eat, the order of eating your food is just as important! Your blood sugar balance is one of the top reasons why, as certain foods can affect blood glucose levels differently when eaten together. 

This is how it works:

Protein and fat slow down carbohydrate digestion.

When you eat foods high in carbohydrates, such as bread, pasta, or fruits, your body breaks down the carbohydrates into glucose, which can cause a rapid rise in blood sugar levels. But what happens when you eat these foods with protein and fat, such as:

● Eggs

● Avocado

● Nuts

● Meat

The digestion of carbohydrates slows down, and glucose is released into the bloodstream more slowly. This can help prevent blood sugar spikes and promote stable blood sugar levels.

Fiber promotes slower carbohydrate digestion

Foods high in fiber, such as vegetables, whole grains, and legumes, can also help slow down carbohydrate digestion and promote stable blood sugar levels. 

When eaten before or with other foods, fiber can help slow down the absorption of glucose into the bloodstream, reducing the risk of blood sugar spikes.

Eating sugary or refined carbohydrate foods first can cause blood sugar spikes.

Eating foods high in simple carbohydrates first, such as candy or soda or even plain pasta, can cause a rapid increase in blood sugar levels which can lead to a subsequent crash soon after along with increased hunger and cravings.

While it is important to eat a balanced diet with a combination of protein, healthy fats, fiber, and carbohydrates to help balance blood sugar levels, it’s just as important in the order in which you eat your food!

Eating protein and fiber-rich foods first and avoiding sugary or refined carbohydrate foods can help slow down digestion and promote stable blood sugar levels.

Practice Mindfulness 

Did you know that mindfulness can have a positive impact on blood sugar levels? Here’s how:

Reduces stress

Mindfulness techniques such as deep breathing, meditation, and yoga have been shown to reduce stress levels, which can help to regulate blood sugar levels. When we are stressed, our bodies release hormones like cortisol and adrenaline, which can cause blood sugar levels to rise. By reducing stress, mindfulness can help to prevent these spikes in blood sugar.

Increases awareness

Mindfulness involves paying attention to our thoughts, feelings, and physical sensations in the present moment. This increased awareness can help people with diabetes or those with insulin resistance to better monitor their blood sugar levels, recognize symptoms of high or low blood sugar, and take appropriate action to manage their condition.

Encourages healthy habits

Mindfulness can help people with diabetes or insulin resistance to be more mindful of their eating habits, exercise routines, and medication schedules. By being more intentional about these lifestyle choices, people with diabetes can better manage their blood sugar levels and prevent complications.

Improves sleep

Poor sleep can lead to spikes in blood sugar levels. Mindfulness techniques such as meditation and deep breathing can help to improve sleep quality, which can in turn help to regulate blood sugar levels.

By managing insulin resistance and blood sugar imbalances, individuals can reduce their risk of developing serious health conditions and improve their overall health and well-being.

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