Are you a diabetic? This is how you can manage insulin resistance

• Type 1 Diabetes: Patients lack endogenous insulin and need it for survival.
• Type 2 Diabetes: As the disease progresses, the pancreas struggles to meet insulin demand due to declining beta-cell function, requiring insulin supplementation to maintain blood sugar control.

Kanikka Malhotra, consultant dietician and diabetes educator, highlights that insulin resistance and deficiency coexist in diabetes. Early interventions like weight loss and lifestyle adjustments may delay the need for insulin, but advanced stages of diabetes necessitate it.

Both experts emphasise that a proactive approach can improve quality of life and delay disease progression in diabetics (Source: Getty Images/Thinkstock)

How to improve insulin resistance

Training the body to overcome insulin resistance focuses on long-term, sustainable lifestyle habits, said Dr Kapoor:

1. Dietary Changes
   • Increase intake of fiber-rich foods like fruits, vegetables, and whole grains.
   • Limit refined carbs, sugary foods, and trans fats.
2. Regular Exercise
   • Commit to at least 150 minutes of moderate physical activity weekly, including cardio and resistance training, as per the American Diabetes Association.
3. Weight Management
   • Losing just 5–10% of body weight can significantly enhance insulin sensitivity.
4. Adequate Sleep and Stress Reduction
   • Prioritize 7–8 hours of sleep per night to regulate hormonal balance.
   • Practice mindfulness, yoga, or relaxation exercises to manage stress effectively.
5. Intermittent Fasting (Supervised)
   • This approach may reduce insulin levels and improve sensitivity over time.

While lower insulin levels may help manage insulin resistance, it is not a standalone strategy. Combining dietary changes, regular physical activity, weight management, and stress reduction provides the best chance for adequate control. Both experts emphasise that a proactive approach can improve the quality of life and delay disease progression in diabetics.