Insulin resistance happens when the body’s cells are unable to respond normally to the hormone insulin, which helps regulate blood sugar. It can be caused due to various factors such as poor diet, lack of activity, stress, smoking, and alcohol use. However, the good news is that certain small, consistent changes in lifestyle can lower blood sugar, improve insulin sensitivity, and even reverse early stages of prediabetes and fatty liver.
The 6 habits include:
Fasting between meals (FBM): Waiting 3 to 5 hours between meals prevents constant insulin spikes. “This simple strategy helps give your gut a break and lowers baseline sugar levels,” said Dr Vijay Negalur, HoD-Diabetology, KIMS Hospitals, Thane.
Post-meal walk: Just 10 minutes of light walking after lunch or dinner can reduce sugar spikes by helping muscles take up glucose more effectively.
Vegetable intake: Eating fibre-rich vegetables, especially cruciferous ones, aids digestion, reduces sugar spikes, and protects the liver.
Avoiding prolonged sitting: Sitting for too long increases belly fat and insulin resistance. Taking standing or walking breaks every hour is very effective.
Nuts and seeds: Almonds and pumpkin seeds, along with warm water in the morning, provide important nutrients like vitamin E, zinc, and magnesium, all of which help with metabolism and inflammation control.
No smoking or alcohol: Both directly increase inflammation, harm the liver, and worsen insulin resistance. Stopping these habits is essential.
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Are you eating these foods? (Photo: Freepik)
But can these six habits alone reverse insulin resistance?
Not by themselves. They provide a strong foundation, but actual results depend on individual health, genetics, and consistency. “In some cases, medical support and medications may also be needed. Think of these habits as necessary; they create the conditions where reversal is possible,” said Dr Negalur.
Don’t overcomplicate things. “You don’t need extreme diets or fancy gadgets. Six simple daily habits, eat balanced meals, move more, add fibre, avoid toxins, and give your gut some rest, are powerful ways to combat insulin resistance and protect your long-term health,” said Dr Negalur.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
