Insulin resistance and fatty liver can sneak up on us, often showing early signs like belly fat, fatigue, and cravings for sweets. In India, many people don’t realize that their metabolism might be struggling long before full-blown diabetes hits.
Mini Mathur highlighted this on Instagram, discussing three everyday habits that may contribute to these issues.
First, what is insulin resistance? It occurs when the body doesn’t respond well to insulin, a hormone crucial for managing blood sugar. Factors like poor diet, inactivity, stress, smoking, and alcohol can trigger this condition. But here’s the good news: small lifestyle changes can improve insulin sensitivity and even help reverse early stages of prediabetes and fatty liver disease.
Dr. Bipin Vibhute, a liver surgeon, notes that both alcohol use and non-alcoholic fatty liver disease (NAFLD) are major causes of fatty liver. “Most heavy drinkers develop fatty liver, but NAFLD is linked to obesity, inactivity, poor diets, and metabolic issues,” he says.
Mathur identifies three habits that people over 40 often overlook:
Eating Late: Kanikka Malhotra, a diabetes educator, warns that late-night meals disrupt our body’s natural rhythm. Insulin sensitivity decreases at night, causing sugar and stress hormones to rise. For better blood sugar control, aim for earlier dinners.
Skipping Protein at Breakfast: Starting your day with a high-protein breakfast can help stabilize blood sugar and decrease cravings. Malhotra emphasizes balancing meals with healthy fats and fiber, ensuring steady energy without deprivation.
Neglecting Strength Training: Strength training boosts blood flow and reduces complications like neuropathy and retinopathy. It also aids in weight management and lowers the risk of heart disease, which is crucial for people with diabetes.
The key takeaway? Simple changes—like better meal timing, adding protein to breakfast, and incorporating strength workouts—can significantly improve your health. Often, these small shifts work better than extreme diets.
For further insight, recent studies show that adults who make these lifestyle changes see improvements in health markers within just a few months (source: American Journal of Metabolism).
Focus on manageable changes that can enhance your health gradually. Remember, it’s about building sustainable habits, not just quick fixes.
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