{"id":3165,"date":"2022-03-12T05:26:00","date_gmt":"2022-03-11T23:56:00","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=3165"},"modified":"2026-04-08T11:16:36","modified_gmt":"2026-04-08T11:16:36","slug":"insulin-resistance-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/","title":{"rendered":"Insulin Resistance: What You Need To Know"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d878c370c4b\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d878c370c4b\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Effects_of_Insulin_Resistance\" >Effects of Insulin Resistance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Other_Insulin_Resistance_Symptoms_Include\" >Other Insulin Resistance Symptoms Include<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Insulin_Resistance_Causes\" >Insulin Resistance Causes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Is_Insulin_Resistance_Reversible\" >Is Insulin Resistance Reversible?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Insulin_Resistance_Tests\" >Insulin Resistance Tests<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#How_to_Manage_Insulin_Resistance_in_Daily_Life\" >How to Manage Insulin Resistance in Daily Life?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/pharmeasy.in\/blog\/insulin-resistance-what-you-need-to-know\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n    <a rel=\"nofollow\" href=\"https:\/\/pharmeasy.in\/blog\/channel-health-talk\"\n       class=\"pe-healthtalk-banner\"\n       style=\"position:relative; display:block; margin:10px; border-radius:10px; border-bottom:2px solid #117B77; overflow:hidden;\">\n        <span aria-hidden=\"true\" style=\"position:absolute; left:0; bottom:0; width:2px; height:50%; background:#10847e;\"><\/span>\n        <img alt=\"Join Health Talk by PharmEasy on WhatsApp\"\n             src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/PEhealthtalk-1.png\"\n             style=\"width:100%; display:block; border-radius:10px;\">\n    <\/a>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Insulin-resistance is a growing concern and is linked to conditions, such as type 2 diabetes. Although both conditions share similar symptoms, insulin resistance develops earlier and may be reversed with timely lifestyle changes. Let\u2019s understand what insulin resistance is, and how it can be managed effectively.<\/p>\n\n\n\n<p>Insulin is a hormone secreted by the pancreas that helps the cells of the body absorb glucose and use it for metabolism. Insulin resistance is a condition where cells are not able to use the insulin circulating in the body effectively, as they become less responsive to insulin. This leads to difficulty in absorbing glucose from the bloodstream and the accumulation of sugar in the blood. Many people who have insulin resistance have slightly elevated blood sugar levels, known as prediabetes<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1204764\/\"><sup>1<\/sup><\/a>. This stage is known as the prediabetes stage.<\/p>\n\n\n\n<p>It is not known exactly why one develops insulin resistance; however, overweight or obesity are risk factors for developing this condition. Other factors that may also cause insulin resistance are genetic and lifestyle factors<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1204764\/\"><sup>1<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Insulin resistance can be temporary or chronic and can be manageable in some cases. Exercise is one of the fastest and the most effective ways to manage insulin resistance apart from oral anti-diabetes and anti-obesity medications, which may be prescribed by your physician to manage the condition.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-ashish-bajaj-76\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Ashish Bajaj, M.B.B.S. M.D. in Clinical Pharmacology and Toxicology<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Effects_of_Insulin_Resistance\"><\/span><strong>Effects of Insulin Resistance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Insulin resistance initially does not trigger any symptoms. You may be insulin resistant and may not even realise it. A routine blood glucose test alone may not be able to confirm insulin resistance<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27306890\/\"><sup>2<\/sup><\/a>.<\/p>\n\n\n\n<p>The earliest symptom of insulin resistance is weight gain, particularly around the waistline, known as central obesity. This weight gain typically appears as a fat waistline, a large belly, a fat and thick neck, a double chin, and a fatty hump at the back of the neck, with relatively thin arms and legs<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27306890\/\"><sup>2<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<p>Another symptom that people with insulin resistance have is \u201cacanthosis nigricans\u201d. This condition causes dark, thick skin patches in the skin folds like the groin area, armpits, and neck<a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\"><sup>3<\/sup><\/a>.<\/p><div id=\"sfa_container_3165\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_3165\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_Insulin_Resistance_Symptoms_Include\"><\/span><strong>Other Insulin Resistance Symptoms Include<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul>\n<li>\u00a0Lethargy<a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\"><sup>3<\/sup><\/a><\/li>\n\n\n\n<li>\u00a0\u00a0Hunger<a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\"><sup>3<\/sup><\/a><\/li>\n\n\n\n<li>Difficulty concentrating<a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\"><sup>3<\/sup><\/a><\/li>\n\n\n\n<li>High blood pressure<a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\"><sup>3<\/sup><\/a><\/li>\n<\/ul>\n\n\n\n<p>Insulin resistance increases your risk of heart disease, stroke, and type 2 diabetes<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10069006\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>4<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/what-is-diabetes\/prediabetes-insulin-resistance\"><sup>5<\/sup><\/a>.<\/p>\n\n\n\n<p><strong>The classic symptoms of diabetes include<\/strong><a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\"><sup>3<\/sup><\/a><strong>:<\/strong>\u00a0<\/p>\n\n\n\n<ul>\n<li>Increased thirst and hunger<\/li>\n\n\n\n<li>Hunger even after eating<\/li>\n\n\n\n<li>Increased urination, more so at the night<\/li>\n\n\n\n<li>Tingling and numbness in the hands or feet<\/li>\n\n\n\n<li>Unusual exhaustion<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Central obesity is the major cause of insulin resistance. It can further lead to high blood pressure, prediabetes, etc. (known as metabolic syndrome). Lifestyle changes can help avoid metabolic syndrome and further avoid any chronic lifestyle diseases.<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-nikhil-yadav--75\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Nikhil Yadav, MBBS MD, CCEBDM<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Insulin_Resistance_Causes\"><\/span><strong>Insulin Resistance Causes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The exact cause of insulin resistance is not known; however, it has primarily been linked to obesity and overweight. Excess fat accumulation around the belly leads to an inflammatory reaction, which starts insulin resistance<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507839\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>6<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32063863\/\"><sup>7<\/sup><\/a>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Insulin resistance is identified as an impaired biologic response to insulin stimulation of target tissues, primarily the liver, muscle, and adipose tissue. Insulin resistance impairs glucose disposal, resulting in a compensatory increase in beta-cell insulin production and hyperinsulinemia. The most common causes include obesity and overweight.\u00a0<\/p>\n<cite><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-m-g-kartheeka-77\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)<\/strong><\/a><\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_Insulin_Resistance_Reversible\"><\/span><strong>Is Insulin Resistance Reversible?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Losing weight can help reduce the severity of insulin resistance and, thereby, improve glucose metabolism in the body. This includes a radical shift in dietary and lifestyle habits. The onset of insulin resistance is only a warning sign as it may be reversed by adopting healthy lifestyle habits<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9165230\/\"><sup>8<\/sup><\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Insulin_Resistance_Tests\"><\/span><strong>Insulin Resistance Tests<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul>\n<li><a style=\"font-weight: bold;\" href=\"https:\/\/pharmeasy.in\/diagnostics\/profile\/hba1c-glycosylated-hemoglobin-1998\" target=\"_blank\" rel=\"noreferrer noopener\">HbA1C test:<\/a> is useful to assess long-term blood sugar control and tells us about average blood sugar levels over the past 3 months; however, it may not be a direct test for insulin resistance. HbA1C values can be interpreted as follows<a href=\"https:\/\/medlineplus.gov\/lab-tests\/hemoglobin-a1c-hba1c-test\/\"><sup>9<\/sup><\/a>:\n<ul>\n<li><strong>Normal:<\/strong> &lt;5.7 %.<\/li>\n\n\n\n<li><strong>Prediabetes:<\/strong> 5.7%-6.4%.<\/li>\n\n\n\n<li><strong>\u00a0<\/strong><strong>Diabetes:<\/strong> &gt;6.5%.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>A fasting blood sugar test may also be advised for checking current blood sugar levels.<\/li>\n\n\n\n<li>A fasting blood sugar test, a glucose tolerance test, and measurement of corresponding blood insulin levels can help diagnose insulin resistance at an early stage. A fasting or 3-hour post-meal or post-glucose-drink serum insulin level above 25 mIU\/L (or 174 pmol\/L) suggests insulin resistance<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1204764\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/medlineplus.gov\/lab-tests\/hemoglobin-a1c-hba1c-test\/\"><sup>9<\/sup><\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Manage_Insulin_Resistance_in_Daily_Life\"><\/span><strong>How to Manage Insulin Resistance in Daily Life?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Living with insulin resistance can be rather difficult but it is not altogether impossible. Management of insulin resistance begins at home by altering your lifestyle habits, such as:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Exercise<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12133713\/Exercise-daily-375x229.webp\" alt=\"exercise\" class=\"wp-image-216069\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12133713\/Exercise-daily-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12133713\/Exercise-daily-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12133713\/Exercise-daily-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12133713\/Exercise-daily.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Exercise is a universally recommended lifestyle habit for all people. An exercise routine of 30-60 minutes daily can be the solution for many health problems in the world, including insulin resistance.<\/p>\n\n\n\n<p>Resistance training done with the help of resistance bands, dumbbells, or kettlebells may be effective against insulin resistance.<\/p>\n\n\n\n<p>A combination of resistance training and aerobic training may help reduce your insulin resistance significantly, especially when tracked over a 3-month period<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4625541\/\"><sup>10<\/sup><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Sleep<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/03\/01063044\/benefits-of-sleeping-375x229.webp\" alt=\"benefits of sleeping\" class=\"wp-image-214374\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/03\/01063044\/benefits-of-sleeping-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/03\/01063044\/benefits-of-sleeping-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/03\/01063044\/benefits-of-sleeping-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/03\/01063044\/benefits-of-sleeping.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Sleep is a highly compromised lifestyle element but a very important one in determining your overall health. Lack of sleep or poor quality of sleep can make you susceptible to health complications such as type 2 diabetes, heart diseases, and an array of infections over time. Many studies have been able to successfully establish a connection between increased insulin resistance and low levels of sleep<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9036496\/\"><sup>11<\/sup><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Stress Management<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-375x250.webp\" alt=\"stress\" class=\"wp-image-209881\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052356\/stress-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Stress is another silent killer responsible for aggravating many health conditions in people around the world. Not only does chronic stress mess up your mental health but it also takes a toll on your physical health.<\/p>\n\n\n\n<p>Stress prompts the body to go into fight or flight mode and triggers the release of the hormones catecholamines and glucocorticoids into the body<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/\"><sup>12<\/sup><\/a>.<\/p>\n\n\n\n<p>Ongoing stress will keep your body on alert, leading to disturbance in glucose homeostasis, eventually leading to insulin resistance and diabetes. It is crucial that you try to keep your stress levels to a minimum by following these tips<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/\"><sup>12<\/sup><\/a>:<\/p>\n\n\n\n<ul>\n<li>Exercise every day as it helps to release happy hormones.<\/li>\n\n\n\n<li>Practice meditation and breathing exercises.<\/li>\n\n\n\n<li>If you are going through a stressful time, ensure to get proper sleep and nutrition.<\/li>\n\n\n\n<li>Go out for a walk amidst nature, either alone or with a loved one.<\/li>\n\n\n\n<li>If you have recently bounced back from a stressful time, take a break and go on a short trip or weekend trip with your loved ones for rejuvenation.<\/li>\n\n\n\n<li>Explore music therapy every day for 15-30 minutes.<\/li>\n\n\n\n<li>Speak to a therapist or a friend, do not bottle up your stress.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Follow a Healthy Diet<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"229\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072201\/healthy-diet-375x229.webp\" alt=\"healthy diet\" class=\"wp-image-215248\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072201\/healthy-diet-375x229.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072201\/healthy-diet-480x293.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072201\/healthy-diet-150x91.webp 150w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/07072201\/healthy-diet.webp 741w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Maintaining a nutritious and filling diet is important for a healthy lifestyle and keeping your insulin levels under check. Here are a few tips for changing your diet<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8707429\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>13<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/www.mdpi.com\/1420-3049\/24\/22\/4030\"><sup>14<\/sup><\/a>:<\/p>\n\n\n\n<p>Incorporate insoluble fibre in your diet to bulk up your stools and soluble fibre to curb hunger pangs and reduce cholesterol. Foods that provide fibre include oatmeal, legumes, oranges and flaxseeds.<\/p>\n\n\n\n<ul>\n<li>Eat at least two servings of fruits and veggies each day to boost your immunity<\/li>\n\n\n\n<li>Carbohydrates are responsible for causing a spike in insulin levels, so you need to cut down on carbohydrate intake. You should eat smaller portions of carbs and focus on low-glycemic-index sources, such as quinoa, brown rice, whole-wheat pasta, sweet potatoes, and multigrain brown bread.<\/li>\n\n\n\n<li>\u00a0Reduce the consumption of added sugars by completely omitting processed and packaged foods, such as ice cream, cakes, cookies, candies, and aerated drinks.<\/li>\n\n\n\n<li>\u00a0Include herbs and spices in your daily meals, such as turmeric, garlic, ginger, <a class=\"wpil_keyword_link\" href=\"https:\/\/pharmeasy.in\/blog\/10-incredible-health-benefits-of-cinnamon\/\" title=\"cinnamon\" data-wpil-keyword-link=\"linked\">cinnamon<\/a>, black pepper and fenugreek. These herbs have many medicinal properties and may potentially help improve insulin sensitivity<a href=\"https:\/\/www.mdpi.com\/1420-3049\/24\/22\/4030\"><sup>14<\/sup><\/a>.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Weight<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"261\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-375x261.webp\" alt=\"weight management\" class=\"wp-image-209870\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-375x261.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-1024x712.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-768x534.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-1536x1068.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-2048x1425.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-480x334.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-690x480.webp 690w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/08052107\/weight-150x104.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>When you have insulin resistance, irrespective of whether you have type 2 diabetes or not, you need to focus on losing a few pounds for your own health benefit. When starting on your weight loss journey, focus on belly fat reduction, which has been found to be directly linked with insulin resistance.<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/early-signs-and-symptoms-of-diabetes-in-men\/\" target=\"_blank\" rel=\"noreferrer noopener\">8 Sign &amp; Symptoms Of Diabetes In Men<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Insulin plays an important role in maintaining healthy blood sugar levels. When your body becomes resistant to it, your risk of diabetes and other health issues increases. Fortunately, insulin resistance can managed through healthy lifestyle changes such as regular exercise, a balanced diet, adequate sleep, and stress management. Early detection and regular monitoring with your <strong><a href=\"https:\/\/pharmeasy.in\/online-doctor-consultation\/\" target=\"_blank\" rel=\"noreferrer noopener\">doctor<\/a><\/strong> can help you stay in control and prevent complications.<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/a-complete-guide-on-insulin-resistance-diet-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Complete Guide on Insulin Resistance Diet for Weight Loss<\/a>\u00a0<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol>\n<li>Wilcox G. Insulin and Insulin Resistance. Clinical Biochemist Reviews [Internet]. 2005 May;26(2):19\u201339. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1204764\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1204764\/<\/a><\/li>\n\n\n\n<li>Pearson T, Wattis JAD, King JR, MacDonald IA, Mazzatti DJ. The Effects of Insulin Resistance on Individual Tissues: An Application of a Mathematical Model of Metabolism in Humans. Bulletin of Mathematical Biology [Internet]. 2016 Jun 1;78(6):1189\u2013217. Available from:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27306890\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pubmed.ncbi.nlm.nih.gov\/27306890\/<\/a><\/li>\n\n\n\n<li>Diabetes Overview [Internet]. CT.gov \u2013 Connecticut\u2019s Official State Website. Available from:<a href=\"https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/portal.ct.gov\/SDE\/Publications\/Learning-and-Diabetes\/Diabetes-Overview<\/a><\/li>\n\n\n\n<li>Kosmas CE, Bousvarou MD, Kostara C, Evangelia Papakonstantinou, Evdokia Salamou, Guzman E. Insulin resistance and cardiovascular disease. Journal of International Medical Research. 2023 Mar 1;51(3): Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10069006\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10069006\/<\/a><\/li>\n\n\n\n<li>National Institute of Diabetes and Digestive and Kidney Diseases. Insulin resistance &amp; prediabetes [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. 2018. Available from:<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/what-is-diabetes\/prediabetes-insulin-resistance\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/what-is-diabetes\/prediabetes-insulin-resistance<\/a><\/li>\n\n\n\n<li>Freeman AM, Pennings N. Insulin Resistance [Internet]. nih.gov. StatPearls Publishing; 2023. Available from:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507839\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507839\/<\/a><\/li>\n\n\n\n<li>Zatterale F, Longo M, Naderi J, Raciti GA, Desiderio A, Miele C, Beguinot F. Chronic Adipose Tissue Inflammation Linking Obesity to Insulin Resistance and Type 2 Diabetes. Front Physiol. 2020 Jan 29;10:1607. doi: 10.3389\/fphys.2019.01607. Avaiable from: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32063863\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32063863\/<\/a><\/li>\n\n\n\n<li>Mingrone G, DeGaetano A, Greco AV, Capristo E, Benedetti G, Castagneto M, et al. Reversibility of insulin resistance in obese diabetic patients: role of plasma lipids. Diabetologia [Internet]. 1997 May;40(5):599\u2013605. Available from:<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9165230\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pubmed.ncbi.nlm.nih.gov\/9165230\/<\/a><\/li>\n\n\n\n<li>MedlinePlus. Hemoglobin A1C (HbA1c) Test: MedlinePlus Lab Test Information [Internet]. Medlineplus.gov. 2022. Available from:<a href=\"https:\/\/medlineplus.gov\/lab-tests\/hemoglobin-a1c-hba1c-test\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/medlineplus.gov\/lab-tests\/hemoglobin-a1c-hba1c-test\/<\/a><\/li>\n\n\n\n<li>Keshel TE. Exercise Training and Insulin Resistance: A Current Review. Journal of Obesity &amp; Weight Loss Therapy. 2015;5(5). Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4625541\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4625541\/<\/a><\/li>\n\n\n\n<li>Singh T, Ahmed TH, Mohamed N, Elhaj MS, Mohammed Z, Paulsingh CN, et al. Does insufficient sleep increase the risk of developing insulin resistance: A systematic review. Cureus. 2022 Mar 26;14(3). Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9036496\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9036496\/<\/a><\/li>\n\n\n\n<li>Sharma K, Akre S, Chakole S, Wanjari MB. Stress-Induced diabetes: A review. Cureus [Internet]. 2022 Sep 13;14(9):e29142. Available from:<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/<\/a><\/li>\n\n\n\n<li>Tettamanzi F, Bagnardi V, Louca P, Nogal A, Monti GS, Mambrini SP, et al. A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet\u2014A Cross-Over Controlled Inpatient Dietary Study. Nutrients. 2021 Dec 7;13(12):4380. Available from:<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8707429\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8707429\/<\/a><\/li>\n\n\n\n<li>Pereira ASP, Banegas-Luna AJ, Pe\u00f1a-Garc\u00eda J, P\u00e9rez-S\u00e1nchez H, Apostolides Z. Evaluation of the Anti-Diabetic Activity of Some Common Herbs and Spices: Providing New Insights with Inverse Virtual Screening. Molecules [Internet]. 2019 Jan 1;24(22):4030. Available from:<a href=\"https:\/\/www.mdpi.com\/1420-3049\/24\/22\/4030\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/www.mdpi.com\/1420-3049\/24\/22\/4030<\/a><\/li>\n<\/ol>\n\n\n\n<p><strong><em>Disclaimer:<\/em><\/strong><em> The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n\n\n\n<p><em>Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products\/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"3165\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">3    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"3165\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\">1<\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction Insulin-resistance is a growing concern and is linked to conditions, such as type 2 diabetes. Although both conditions share similar symptoms, insulin resistance develops earlier and may be reversed with timely lifestyle changes. Let\u2019s understand what insulin resistance is, and how it can be managed effectively. Insulin is a hormone secreted by the pancreas [\u2026]","protected":false},"author":169,"featured_media":3166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[1656],"tags":[2119,257,1625,2120,2116,2117,2118,2115,2114],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/blog-images-1.pharmeasy.in\/2018\/04\/13052402\/PE_Blog24.png"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/3165"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/169"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=3165"}],"version-history":[{"count":38,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/3165\/revisions"}],"predecessor-version":[{"id":274735,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/3165\/revisions\/274735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/3166"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=3165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=3165"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=3165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}