Insulin resistance means that it is insensitive to insulin . Insulin resistance is generally not easy to be completely eliminated. Insulin resistance can be improved through lifestyle interventions, such as dietary management, exercise management, and drug treatment such as thiazolidinediones and biguanide drugs.
Lifestyle intervention , diet management, the focus is on matching caloric intake with body needs. In the process of adjusting diet, pay attention to meeting the adequate intake of nutrients, ensuring the healthy operation of the body, and avoiding eating high- carbohydrate foods.
Exercise management is mainly to increase muscle uptake and utilization of glucose , which can effectively improve insulin sensitivity. While managing exercise, pay attention to exercise protection, such as knee joint and cardiac protection.
drug treatment for , insulin sensitizers, such as thiazolidinediones, commonly used drugs include rosiglitazone, pioglitazone, etc., which can increase the physiological effects of insulin and thus improve insulin sensitivity. Biguanide drugs, commonly used drugs, include metformin, which can effectively reduce gluconeogenesis by increasing the utilization of glucose by skeletal muscle cells and hepatocytes, and can also increase the sensitivity of insulin.
After active intervention and treatment, insulin resistance may be improved, which will improve blood sugar. It is recommended to go to the hospital in time to clarify whether there is diabetes and insulin resistance, and treat it under the guidance of a doctor.
improves insulin resistance, how to exercise correctly? Not all exercise is beneficial to insulin resistance.
Aerobic exercise is the basis of all exercise. Aerobic exercise means that during the exercise process, you can talk to people relatively naturally and say sentences of about ten words.
Aerobic exercise will not cause stress on the body, 2 will not induce the increase of cortisol , and 3 will not cause insulin resistance. Aerobic exercise not only exercises cardiopulmonary function, but also allows blood flow throughout the body, increasing the speed of metabolism , and reducing insulin resistance.
Do not exercise vigorously, especially confrontational exercise, because strenuous exercise, such as playing basketball, will cause the body to enter anaerobic metabolism . Anaerobic metabolism does not have many benefits to improving insulin resistance.
refuses to exercise immediately after meals. After meals, the blood needs to run into the gastrointestinal tract to promote digestion. If you exercise immediately after meals, it will cause the body to compete with the gastrointestinal tract for resources. Poor blood supply to the gastrointestinal tract may cause indigestion and will not benefit the improvement of insulin resistance. After meals, take two hours off before going to exercise.
We need strength training assistance, but do not carry out strength training with heavy loads. What is the best weight bearing? That is, you can repeat the movements about 15 times after carrying the weight. Do not increase weight loading, this will only cause muscle damage, and there will be no increase in muscle mass .
For ordinary people, we advocate aerobic exercise as the main and strength training as the supplement, plus some appropriate flexibility training, don’t be greedy for too much. The most taboo thing about exercise is not that the amount of exercise is too small, but that fishing for three days and drying the net for two days.
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