Why Dieting Isn't Enough to Treat Your Insulin Resistance

When managing insulin resistance (IR), focusing solely on diet isn't enough. While a balanced diet is crucial, other factors like stress management, physical activity, sleep, and mental balance play significant roles in effectively managing this condition. Here's why a comprehensive approach is essential:

Stress management is a critical component in controlling insulin resistance. Chronic stress triggers the release of cortisol, a hormone that increases blood sugar levels and can exacerbate insulin resistance. Studies have shown that individuals under chronic stress have higher levels of glucose and insulin in their bloodstream. By incorporating stress-relief techniques such as meditation, yoga, or deep-breathing exercises into your routine, you can help mitigate these effects. For example, a study published in the Journal of Clinical Endocrinology & Metabolism found that stress reduction practices significantly improved insulin sensitivity in participants. One of our clients in Hungary, Zsuzsanna, had high stress because of her job. She sent us a message about why her numbers are bad although she follows a strict diet. She had filled up our macrobiotic questionnaire  with over 180 questions about her life, and we realized she has heavy stress at work, and does not use any technique to cope with that. After watching our Mastering Stress video series on Mira Health App she immediately found improvement in her blood sugar levels and overall well-being.

Physical activity is another vital element in managing IR. Regular exercise enhances insulin sensitivity by helping your muscles use glucose more effectively. Engaging in activities like walking, cycling, or strength training can significantly improve your body's insulin response. The Journal of Diabetes Research reports that combining regular physical activity with dietary changes leads to better management of insulin resistance compared to diet alone. Exercise not only helps in reducing blood sugar levels but also aids in weight management, which is crucial for controlling IR. Andrea, who gained a lot of weight after pregnancy, had been battling insulin resistance as well. With her we started to implement a 10 minutes daily endurance exercise at home, which was already a big thing being home with a small baby. The first changes came in her daily mood. It totally stopped swinging, also her blood sugar stabilized. With her we haven’t started a weight loss program yet as she is still breastfeeding but at least she isn’t gaining more weight.

Sleep is the first and most important factor to treat IR, no, not the diet! If you feel tired all the time because you have bad sleep. It is a must to change that right away. The body can’t rejuvenate without good sleep. Adequate and quality sleep is essential for maintaining optimal insulin sensitivity. Sleep deprivation has been shown to impair glucose metabolism and increase insulin resistance. For instance, research published in Diabetes Care highlights that individuals who get insufficient sleep are more likely to experience impaired insulin sensitivity. Establishing a consistent sleep schedule and creating a restful sleep environment are fundamental steps toward better IR management. Emilie, our French client, is a shift worker. She is overweight and has IR. She has a serious lack of sleep. Honestly the only way to help her was to convince her that if she wants to be better she needs to change her job and work with a normal daytime schedule.

Mental balance and psychological well-being are interconnected with physical health. Anxiety, depression, and other mental health issues can negatively impact lifestyle choices and adherence to healthy behaviors, thereby worsening insulin resistance. Psychological support, including counseling and cognitive-behavioral therapy, can be instrumental in managing mental health and, by extension, insulin resistance. A holistic approach that addresses both mental and physical health can lead to more effective management of IR. Take Lisa's story, for example. Struggling with anxiety and regular panic attacks, Lisa found it challenging to stick to her health regimen. Through Mira Health's mental wellness programs and regular counseling sessions, she managed to achieve a balanced state of mind, which significantly helped in managing her IR.

Incorporating these elements—stress management, physical activity, adequate sleep, and mental balance—into your daily routine is essential for effectively managing insulin resistance. Diet alone cannot address the complexities of IR. By adopting a comprehensive approach, you can improve your overall health and better manage your condition.

At Mira Health, we emphasize a 360-degree approach to managing insulin resistance, ensuring that all aspects of your well-being are considered. Our programs are designed to provide support in all these areas, helping you achieve lasting health improvements. For more information on managing insulin resistance and our comprehensive health programs, visit Mira Health.