Increase aerobic exercise
Aerobic exercise plays an equally important role as muscle-strengthening exercises in improving insulin resistance. While strength training can help improve insulin and develop muscle, aerobic exercises can help increase insulin sensitivity comprehensively.
Reduce sugar, but do not need to abstain completely
In addition to supplementing protein before and after exercise, you should eat a moderate amount of foods rich in carbohydrates, as they are beneficial for weight control and body fat.
Experts say that not only refined sugar and excess carbohydrates have a negative impact on insulin sensitivity, but consuming too much fat also contributes to insulin resistance.
Prioritize foods that help improve insulin
We should add to our daily diet foods rich in omega-3 fatty acids (especially from fish), foods rich in fiber, green leafy vegetables, tomatoes, lean proteins, foods rich in antioxidants such as sweet potatoes, unsweetened tea and boiled water.
Limit processed and refined foods
We should avoid foods such as sugary drinks, wine, processed foods, refined grains, saturated fats and fried foods.
Supplementing vitamins and minerals appropriately
Some supplements such as omega-3 fatty acids, magnesium, chromium, and vitamin D can help improve insulin sensitivity. However, we should note that, if not combined with a reasonable diet and regular exercise, these supplements will not show clear results.