Acıbadem Bakırköy Hospital Endocrinology and Metabolic Diseases Specialist Prof. Dr. Ender Arıkan shares six effective ways to overcome insulin resistance.
Nowadays, increasing unhealthy lifestyles and eating habits bring about the problem of insulin resistance. Acıbadem Bakırköy Hospital Endocrinology and Metabolic Diseases Specialist Prof. Dr. Ender Arıkan states that this problem, which is seen in 40 percent of individuals between the ages of 50-40, may pave the way for diabetes and cardiovascular diseases. He explained six effective methods to break insulin resistance.
Eat a Mediterranean style
Stating that today, consumption of processed foods, fatty, sugary products and carbohydrates is constantly increasing, which can lead to serious health problems. Dr. Ender Arıkan “Research conducted; It shows that the Mediterranean diet, that is, a diet rich in fiber, fruits, vegetables and salads, is the healthiest diet. "The diet must definitely return to the Mediterranean style." said.
Take a walk every day
The sedentary lifestyle, which has become increasingly common in the modern age, invites many diseases. Exercising at a certain pace daily keeps the metabolism alive. Emphasizing that against insulin resistance syndrome, 5 to 30 minutes of brisk walking should be done at least 45 days a week. Dr. Arıkan said, “Although walking is a type of exercise that all age groups can easily do, it is necessary to focus on its benefits and make an effort to make it a habit.” he said.
reduce salt consumption
Emphasizing that excessive salt consumption, which is especially common in our country, negatively affects the metabolism by both stimulating insulin resistance and increasing appetite, Prof. Dr. Ender Arıkan continued his words as follows:
“The majority of blood pressure patients are also sensitive to salt. "Considering that our daily salt consumption is almost 4-5 times our needs, it is clear that reducing salt will lead to very positive results."
Be sure to sleep between 23.00 and 07.00
Sleep must be evaluated and regulated in terms of its period, duration, depth and quality. Prof. stated that being awake between 23:00 at night and 07:00 in the morning causes an increase in insulin levels along with the increased stress hormone. Dr. Arıkan said, “A quality sleep should be a sleep that lasts between 23.00 at night and 07.00 in the morning, reaches a certain depth and our biological rhythms are fully established. "The presence of hypopnea or apnea, which prevents a healthy sleep, also needs to be investigated," he said.
learn to manage stress
Stating that stress, anxiety and anxiety disorders, which are common in today's conditions, increase insulin resistance, Arıkan emphasized the importance of learning stress management and getting expert support if necessary.
Get your ideal weight
Prof. Dr. In his statement, Ender Arıkan said, “The studies carried out; "It reveals that excess weight causes resistance to insulin in the body, and especially waist circumference over 80 in women and over 94 in men leads to insulin resistance and subsequently invites diabetes and an increase in cardiovascular diseases."