Being diagnosed with insulin resistance can feel overwhelming, but understanding the condition and how to manage it is the first step toward better health. Insulin resistance occurs when your body’s cells become less responsive to insulin, leading to higher blood sugar levels over time. Here are five frequently asked questions (FAQs) about managing insulin resistance and practical steps you can take to stay on track.

What Should I Eat to Manage Insulin Resistance?

Diet plays a critical role in improving insulin sensitivity. Focus on nutrient-dense, whole foods that help stabilize blood sugar.

Best foods:

• High-fiber vegetables (broccoli, spinach, kale)
• Whole grains (quinoa, oats)
• Lean proteins (chicken, fish, tofu)
• Healthy fats (avocado, nuts, olive oil)
• Low-glycemic fruits (berries, apples)

Foods to limit:

• Refined carbs (white bread, sugary snacks).
• Processed foods and sugary drinks.

Tip: Pair carbs with protein or healthy fat to slow glucose absorption and prevent spikes.

How Important Is Exercise in Managing Insulin Resistance?

Exercise is one of the most effective ways to improve insulin sensitivity. Both aerobic and resistance training are beneficial.

Recommended activities:

•  Aerobic exercise (walking, cycling, swimming) for at least 150 minutes per week.
•  Strength training (weights, resistance bands) 2-3 times a week.

Why it matters: 

Physical activity helps your muscles use glucose more efficiently, reducing insulin resistance.

Can Losing Weight Improve Insulin Resistance?

Yes, weight loss can significantly improve insulin sensitivity, especially if you carry excess weight around your midsection. Fat around the abdomen, known as visceral fat, is more metabolically active and contributes to insulin resistance.

Small changes make a big impact: 

Losing just 5-10% of your body weight can improve insulin resistance.

Focus on healthy habits: 

Instead of crash diets, adopt sustainable lifestyle changes like balanced meals and regular activity.

Should I Be Concerned About Stress?

Chronic stress can worsen insulin resistance by increasing levels of cortisol, a hormone that raises blood sugar. High stress can also lead to emotional eating, which can disrupt blood sugar control.

Stress management techniques to enhance the mind-body connection:

• Practice mindfulness or meditation.
• Engage in activities you enjoy, like reading or yoga.
• Get adequate sleep (7-9 hours per night).

Are There Medications or Supplements That Can Help?

In some cases, your doctor may recommend medications or supplements to support lifestyle changes. Metformin is often prescribed to help lower blood sugar levels and improve insulin sensitivity. Your care team can help you determine whether medication is right for you.

Managing insulin resistance starts with understanding your condition and taking proactive steps. By making mindful dietary choices, staying active, managing stress, and possibly incorporating medications or supplements as advised, you can improve your health and reduce the risk of complications.