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Manisha Gupta   
Doctor

Questions asked by you

Insulin resistance is a condition that raises your risk for type 2 diabetes and heart disease. When you have insulin resistance, your body has problems using insulin. Over time, this makes your blood glucose (sugar) levels go up. The good news is that cutting calories, being active, and losing weight can reverse insulin resistance and lower your risk for type 2 diabetes and heart disease. What does insulin do? Insulin helps your body use glucose for energy. When you eat, your body breaks food down into glucose and sends it into the blood. Then, insulin helps move the glucose from the blood into your cells. When you have insulin resistance, your body can’t use insulin properly. At first, your pancreas makes extra insulin make up for it. But, over time your body isn't able to keep up and can't make enough insulin keep your blood glucose at normal levels. If your blood glucose gets too high, you may have either prediabetes or diabetes. What raises your risk for insulin resistance? You are at risk if you • are overweight • are physically inactive • have a parent, brother, or sister with type 2 diabetes • are African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander • have polycystic ovary syndrome, also called PCOS • have had gestational diabetes, which is diabetes that develops during pregnancy • have given birth to a baby weighing more than 4 kgs • are age 45 or older • have had above-normal blood glucose levels • have high blood pressure • have low HDL (good) cholesterol • have high levels of blood fats called triglycerides • have had heart disease, a stroke, or disease of the blood vessels in your neck or legs. Some of these risk factors also raise your risk for heart disease. How can you prevent or reverse insulin resistance? You can eat fewer calories and be physically active. If you do, it’s more likely you’ll lose weight. Studies have shown that losing even 7% of your weight, may help. Eat less ❏Eat smaller serving sizes. ❏Order the smallest serving size when eating out—or share your main dish.❏Try calorie-free drinks or water instead of regular soft drinks and juice. ❏Choose baked, grilled, and steamed foods instead of fried. ❏Use a smaller plate❏Fill half your plate with greens and veggies. Fill ¼ with meat or other protein, and ¼ with carbs, such as brown rice or whole grain roti. ❏Eat more vegetables, whole grains, and fruit. ❏Use nonstick pans or cooking sprays. ❏Cut back on high-fat toppings, such as butter, margarine, sour cream, regular salad dressing, mayonnaise, and gravy. Instead, season foods with barbecue sauce, salsa, lemon juice, or other low-fat options. ❏Eat small servings of low-calorie, low-fat snacks. Be physically active ❏Get up and move every 90 minutes if you sit for long periods of time. ❏Take the stairs instead of the elevator. ❏Walk around while you talk on the phone or during TV commercials. ❏Find an activity you enjoy, such as dancing,gardening, or playing with the kids. Move more around the house. For example, clean the house, work in the garden, or wash the car. ❏Take the dog for a walk. ❏Park at the far end of the parking lot and walk to the store. ❏Walk every day, working up to 30 minutes of brisk walking, 5 days a week—or split the 30 minutes into two-15 or three-10 minute walks. ❏Try strength training by lifting light weights 2 to 3 times a week.

Insulin resistance is a condition that raises your risk for type 2 diabetes and heart disease. When you have insulin resistance, your body has problems using insulin. Over time, this makes your blood glucose (sugar) levels go up. The good news is that cutting calories, being active, and losing weight can reverse insulin resistance and lower your risk for type 2 diabetes and heart disease. What does insulin do? Insulin helps your body use glucose for energy. When you eat, your body breaks food down into glucose and sends it into the blood. Then, insulin helps move the glucose from the blood into your cells. When you have insulin resistance, your body can’t use insulin properly. At first, your pancreas makes extra insulin make up for it. But, over time your body isn't able to keep up and can't make enough insulin keep your blood glucose at normal levels. If your blood glucose gets too high, you may have either prediabetes or diabetes. What raises your risk for insulin resistance? You are at risk if you • are overweight • are physically inactive • have a parent, brother, or sister with type 2 diabetes • are African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander • have polycystic ovary syndrome, also called PCOS • have had gestational diabetes, which is diabetes that develops during pregnancy • have given birth to a baby weighing more than 4 kgs • are age 45 or older • have had above-normal blood glucose levels • have high blood pressure • have low HDL (good) cholesterol • have high levels of blood fats called triglycerides • have had heart disease, a stroke, or disease of the blood vessels in your neck or legs. Some of these risk factors also raise your risk for heart disease. How can you prevent or reverse insulin resistance? You can eat fewer calories and be physically active. If you do, it’s more likely you’ll lose weight. Studies have shown that losing even 7% of your weight, may help. Eat less ❏Eat smaller serving sizes. ❏Order the smallest serving size when eating out—or share your main dish.❏Try calorie-free drinks or water instead of regular soft drinks and juice. ❏Choose baked, grilled, and steamed foods instead of fried. ❏Use a smaller plate❏Fill half your plate with greens and veggies. Fill ¼ with meat or other protein, and ¼ with carbs, such as brown rice or whole grain roti. ❏Eat more vegetables, whole grains, and fruit. ❏Use nonstick pans or cooking sprays. ❏Cut back on high-fat toppings, such as butter, margarine, sour cream, regular salad dressing, mayonnaise, and gravy. Instead, season foods with barbecue sauce, salsa, lemon juice, or other low-fat options. ❏Eat small servings of low-calorie, low-fat snacks. Be physically active ❏Get up and move every 90 minutes if you sit for long periods of time. ❏Take the stairs instead of the elevator. ❏Walk around while you talk on the phone or during TV commercials. ❏Find an activity you enjoy, such as dancing,gardening, or playing with the kids. Move more around the house. For example, clean the house, work in the garden, or wash the car. ❏Take the dog for a walk. ❏Park at the far end of the parking lot and walk to the store. ❏Walk every day, working up to 30 minutes of brisk walking, 5 days a week—or split the 30 minutes into two-15 or three-10 minute walks. ❏Try strength training by lifting light weights 2 to 3 times a week.