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Due to today’s hectic life, poor eating habits and excessive mental stress, the entire hormonal balance of our body gets disturbed. This is a major consequence of ‘Insulin Resistance’. Many people continue to struggle with this problem unknowingly for a long time. Generally people consider increasing weight, laziness or belly fat as mere laziness, but in reality it is a serious warning hidden within the body.
When our cells stop responding properly to the insulin hormone, the glucose in the blood starts getting stored as fat instead of being converted into energy. Due to this, many types of problems start appearing simultaneously in the body.
Main symptoms and signs of insulin resistance
If your body is falling prey to insulin resistance, you may experience the following symptoms:
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Constant hunger and sweet cravings: Having a strong desire to eat something sweet or snacks even after eating food.
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Lack of energy and lethargy: Feeling tired after waking up in the morning even after sleeping at night and having no energy in the body throughout the day.
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Brain Fog: Not being able to focus on any work, feeling weak in memory or lack of mental clarity.
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Darkening of skin: Sudden darkening or velvety blackening of the skin on the back of the neck, underarms or joints (Acanthosis Nigricans).
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Difficulty in losing weight: Weight remaining at the same place even after gym and dieting and continuous increase in belly fat, especially in the lower abdomen.
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hormonal imbalance: Irregular periods or PCOD/PCOS problem in women.
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Errors in medical reports: Increased level of triglycerides in blood test and complaint of fatty liver.
Expert advice
located in jaipur ‘Angelcare- A Nutrition and Wellness Centre’ Director, Renowned Dietitian and Nutritionist Archana Jain tells, "Insulin resistance can be completely controlled and cured by making small, deliberate and practical changes to your everyday lifestyle. This does not require any crash diet, but a balanced lifestyle and healthy habits."
8 easy and practical rules to improve insulin sensitivity
If you also want to get relief from this problem and get your health back on track, then include these habits in your daily routine from today itself:
1. Start with a protein-rich breakfast
Have breakfast in the morning that does not increase your blood sugar suddenly. Include eggs, gram flour cheela, moong dal cheela, sprouted grains or cheese in your diet. Eating protein-rich breakfast keeps the stomach full for a long time, which helps in curbing the habit of eating unnecessary calories throughout the day and frequent hunger pangs.
2. Stay away from flour and refined sweets completely
White bread, pastries, cookies, cakes, noodles, pizza and sweet cereals available in the market are the biggest enemies of insulin resistance. These things release glucose very quickly as soon as they enter the stomach. Instead of these, always give preference to simple home-made food, natural foods and fresh fruits.
3. Say ‘bye-bye’ to sugary drinks
Immediately stop consuming packed fruit juices, cold drinks, soda, sweet coffee and energy drinks. They contain large amounts of liquid sugar, which puts pressure on the liver and causes blood sugar levels to rise at rocket speed.
4. Don’t make the mistake of eating carbs alone (Balanced Plating)
Whenever you are eating carbohydrate items like roti, rice, poha or dosa, never eat them alone. Always include a good amount of green vegetables (fibre) and pulses, curd or cheese (protein) with them. This combination slows down the speed of digestion of food, due to which sugar does not increase suddenly.
Perfect balance between food and physical activity
5. Deep connection between sleep and stress
A good diet and exercise will not be fully effective unless you give your mind rest. Make a habit of sleeping at a fixed time every day and get 7 to 9 hours of deep and restful sleep every day. Along with this, adopt habits like deep breathing, meditation, walking in nature or journaling to reduce mental stress. When stress reduces, the level of stress hormone cortisol will decrease and your metabolism will automatically improve.