Good Lifestyle

Insulin resistance develops unnoticed, but its consequences can be very serious. The good news is that you can influence your health - not tablets, but with useful habits. Enough small, but stable changes to your daily routine

1. Regular physical activity

Why is it important:

Movement helps cells to absorb glucose even with reduced sensitivity to insulin. Aerobic loads (walking, running, swimming) and strength training are especially useful.

How to introduce into a habit:

30 minutes of fast walking 5 times a week is an excellent start. Use the staircase instead of an elevator, walk after eating, do short warm -ups during the day - and you will notice the results in a few days.

2. Balanced meals with low glycemic index

Why is it important:

Products with a high glycemic index (sweets, white bread, chips) sharply increase blood sugar. And the constant “jumps” of glucose and insulin reduce the sensitivity to the hormone.

What should you do:

The basis of the diet should be vegetables, whole grain products, legumes, low -fat proteins and healthy fats. Make sugar consumption, sweet pastries, soda and processed products. Eat regularly, not missing meals.

3. Weight control

Why is it important:

Excess adhesive tissue, especially in the abdomen, is closely associated with insulin resistance. Even a slight weight loss (5-10% of body weight) can significantly improve insulin sensitivity.

What should you do:

Do not chase a quick result - better slowly but stable. Stay on long -term changes in lifestyle, not diet.

4. High -quality sleep

Why is it important:

Ned -sleep and insomnia disrupt the hormonal balance, increase the level of cortisol (stress hormone) and reduce insulin sensitivity.

How to improve a dream:

Sleep 7–9 hours a day. Lie down and wake up at the same time. Minimize the use of gadgets before bedtime. Create a dark, quiet and cool environment in the bedroom.

5. Stress management

Why is it important:

Chronic stress increases the level of cortisol, which can interfere with the normal operation of insulin and provoke craving for sweets and overeating.

How to cope with stress:

Practice breathing exercises and meditation. Watch creativity or what makes pleasure. Communicate with loved ones and feel free to seek support.

6. Refusal of bad habits

Why is it important:

Smoking and excessive alcohol consumption are associated with an increased risk of metabolic disorders, including insulin resistance.

What can be done:

Reduce or completely eliminate alcohol use. Find a replacement for smoking - for example, playing sports or relaxation techniques. If necessary, seek professional support.