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Insulin resistance (also known as pre-diabetes) is a problem that’s becoming more common each year. Here are some tips on how to both identify and prevent it.

What is it?

If you’re unfamiliar with insulin resistance, an article written by Adam Felman for explains, “Insulin, a hormone that the pancreas makes, allows cells to absorb and use glucose. In people with insulin resistance, the cells are unable to use insulin effectively. When the cells cannot absorb glucose, or blood sugar, its levels build up in the blood. If glucose levels are higher than usual but not high enough to indicate diabetes, doctors call this prediabetes. Prediabetes often occurs in people with high insulin resistance. Around 1 in 3 people in the United States have prediabetes, according to figures from the Centers for Disease Control and Prevention (CDC).” Many people have insulin resistance and don’t even know it. Some people have prediabetes for decades before it actually turns into Type 2 diabetes while others have it for a much shorter amount of time before it progresses. A quick response to insulin resistance is crucial.

Negative Effects

Pre-diabetes comes with a host of unpleasant symptoms. People with this condition often have excess weight around their midsection. For men this is usually a waistline over 40 inches and for women it’s a waistline over 35 inches. Patches of dark, velvety skin called acanthosis nigricans are a common indicator. Skin tags and high blood pressure are common as well.


Healthy Heart

If you think you may have insulin resistance, it’s important to speak with your physician. They will be able to do the appropriate bloodwork and testing that needs to be done in order to get you a diagnosis. Pre-diabetes should be taken seriously. If left unchecked, it can progress into Type 2 diabetes. Luckily, by switching some things in your current lifestyle, you’ll be able to reverse your pre-diabetes and get your health back on track.

A combination of intermittent fasting and a diet filled with whole foods and low carbs is one of the best ways reverse insulin resistance.

Additionally, pay attention to the order in which you eat your food. You should always eat your vegetables first. Then, move on to your protein source. Finally, consume your carbohydrates. This will help you avoid drastic spikes in your blood sugar levels.

Getting exercise is another excellent way to help your body process insulin. Physical activity causes your cells to be more sensitive to insulin. Exercise is one of your biggest tools for fighting off diabetes. It doesn’t have to be strenuous, laborious activity. You can start slow by going on walks if that’s what you’re comfortable with. The point is to simply get into a routine that allows your body to move in ways that feel good to you.

Insulin resistance is becoming a major health crisis. Avoid this medical issue and all of the problems that come with it by taking care of your health.