Maintain a healthy weight. Weight loss, even modest, significantly improves insulin sensitivity. Aim for a gradual weight reduction through a balanced diet and regular exercise.
Prioritize regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread throughout the week. Incorporate strength training exercises twice a week.
- Examples of moderate-intensity activities include brisk walking, swimming, and cycling. Vigorous-intensity activities include running, jumping jacks, and HIIT workouts.
Focus on a balanced diet. Consume a diet rich in whole grains, fruits, vegetables, and lean protein. Limit processed foods, sugary drinks, and saturated fats. Consider consulting a registered dietitian for personalized dietary advice.
Increase your fiber intake. Fiber helps regulate blood sugar levels. Choose complex carbohydrates over simple carbohydrates. Complex carbohydrates digest more slowly. Monitor your carbohydrate intake, especially during meals.
Monitor your blood sugar levels regularly. Regular monitoring helps you understand how your body responds to food and activity, enabling better management of your blood sugar. Discuss a monitoring schedule with your doctor.
Manage stress effectively. Stress hormones can impact blood sugar control. Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises.
Ensure adequate sleep. Aim for 7-9 hours of quality sleep each night. Sleep deprivation negatively affects insulin sensitivity.
Consult your healthcare provider. Work closely with your doctor and other healthcare professionals to develop a personalized management plan. They can provide guidance on medication, diet, exercise, and blood sugar monitoring.
