Determine the sources of your protein, fat, and carbohydrates when you see a plate of food (including fiber). Eat protein and fiber first during each meal. As a result, the temporary lining that is formed in the gut helps to delay the absorption of blood sugar from carbohydrates.
Digital Desk: To observe evidence of harm in
the human body, it takes years of maintaining a particular lifestyle!
The
human body is miraculous in that regard; unless the damage is life-threatening,
you can usually reverse it without the need for drugs. You may improve your
health by changing your way of life every day! As a nutritionist, I work with
many young clients who have insulin resistance and who would be at a high risk
of acquiring type II diabetes if they continued living the way they do now.
When individuals begin to make lifestyle changes, even small ones like paying
attention to how they eat the food on their plate, the results are astounding.
Determine the sources of your protein, fat,
and carbohydrates when you see a plate of food (including fiber). Eat protein
and fiber first during each meal. As a result, the temporary lining that is formed
in the gut helps to delay the absorption of blood sugar from carbohydrates.
An HBA1C
blood test is one approach for identifying insulin resistance. Other symptoms
include increased or frequent urination, somewhat darker skin in specific areas
(such as the chin, armpits, or back of the neck), a sharp decline in energy,
especially after lunch, an overall sense of being chilled, and an inability to
feel full even after eating. Such persistent symptoms may result in chronic
inflammation, which is harmful to our internal organs.
Prioritizing the four pillars of
nutrition- eating, sleeping, managing stress, and exercising is necessary. The
four pillars cooperate for the body to be in balance. Nature just designed the
body that way.
Ishti
Saluja, a nutritionist, offers the following advice on how to avoid developing
diabetes in the future:
Become active and Move your Body
When the body develops insulin
resistance, which is the fundamental cause of diabetes, the pancreas must
create more insulin to transfer sugar from the bloodstream to the blood cells.
The body uses less insulin to regulate blood sugar levels as a result of
exercise increasing cells' insulin sensitivity. Try HIIT, jogging, swimming,
yoga, strength training, or even just strolling for better blood sugar control.
Get enough sleep
Your body regenerates when you
are sleeping. The body needs this time to reset the hormones that control
several processes, such as letting you know when you're hungry or full,
processing insulin, defending you from infections, and more. It is impossible
to exaggerate the value of a calm body and mind for your general wellbeing!
Manage your stress
When there is a lot of stress,
the body shifts into "fight or flight" mode. This forces the body to
delay functions like digestion, muscle recovery, and sleep in order to save
energy for handling stress. The body responds the same way to all stresses,
regardless of the type; whether it's a tiger or a bad text, it uses energy to
fight it. Insulin resistance is brought on by the body's excess energy, which
is stored as fat.
Eat
nutritious foods
Reduce your
intake of carbohydrates with a high glycaemic index. Foods with a higher GI
increase blood pressure more quickly, which causes the body to become inflamed
and causes energy levels to drop off quickly. Furthermore, it's important to
balance the amounts of protein and healthy fats in all of your meals.
Concentrate
on fibre as carbohydrates
A high fibre
diet is beneficial for your digestive system, weight, and blood sugar levels.
Fiber and water combine in your digestive tract to create a gel-like barrier
that slows down food absorption and encourages a more gradual rise in blood
sugar levels. Thus, increasing fibre consumption may aid in reducing frequent
blood sugar increases.
