Standard post published to 29 Again Custom Fitness at October 12, 2024 17:59

Insulin resistance (or lowered insulin sensitivity) is a common and potentially dangerous issue for women over 50.

Fortunately, there are simple steps to help you improve your insulin sensitivity:

(Disclaimer: Of course you should speak with your doctor first)

Strength Training
Lifting weights and rebuilding lost muscle is one of the best things you can do to combat insulin resistance because muscle helps move blood sugar out of your blood.

Regain lost muscle by lifting challenging weights at least twice a week.

Balanced Nutrition
- Include protein in every meal to support muscle health and mitigate blood sugar spikes
- Reduce refined carbs and sugars
- Eat more fiber-rich foods and healthy fats (e.g., avocados, nuts)

Moderate Cardio
High Intensity Interval Training (HIIT) is a proven option for increasing insulin sensitivity, but I'm guessing you're not at that level of conditioning (yet).

Fortunately, about 30 minutes of walking most days of the week is also effective - especially right after a meal.

Manage Stress
Deep breathing, meditation, or relaxing hobbies (like gardening) can help you reduce cortisol, a hormone that can worsen insulin resistance.

Prioritize Sleep
Aim for 7-8 hours of quality sleep in a cool, dark room with no screens at least an hour before bed time.

Again, if you've been officially diagnosed with insulin resistance, follow your doctor's orders.

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