It is recommended to change eating habits, pay attention to the glycemic load of meals and learn how to properly compose meals so that they do not cause significant bursts of glucose and insulin immediately after eating a meal. Physical activity is also extremely important, due to the increasing insulin sensitivity and proper sleep hygiene. It is also needed to maintain proper daily hydration of the body.

• excessive sleepiness after a meal (especially one rich in carbohydrates),
• weight gain despite not changing the current diet,
• problems with concentration and the occurrence of “brain fog”,
• headaches,
• feeling tired all the time,
• craving for sweets,
• difficulties with losing excess weight,
• hunger pangs in a short period of time after a meal.

The results of research prove that sleep disorders have a huge impact on insulin resistance. Even one sleepless night can have consequences in the form of reduced insulin sensitivity of cells.Maintaining proper sleep hygiene is one of the many health-promoting elements of a proper lifestyle.

This is where the “shorter, the better” method works. Remember that bread should contain only 4 basic ingredients (flour, water, sourdough/yeast, salt). However, do not be afraid of additives such as: oatmeal, linseed, nigella or pumpkin seeds.

When buying bread, reach for: low-processed wholegrain, wholemeal, rye, sourdough, oat or graham bread.

White mulberry has blood glucose lowering properties. Supplements containing white mulberry may be effective in diabetes and insulin resistance. It should be noted that this is only a supportive therapy.

There is no universal diet for people with insulin resistance, so if you want to follow a plant-based diet, there are no contraindications. The most important is the principle of composing a meal. The meal should be wholesome with a low glycemic load.

Vegetables are the basis of a healthy diet and should be supplied to the body in the amount of at least 500g a day.

Why are raw vegetables important?

Unprocessed vegetables are low in calories and have a low glycemic index. Vegetables are a source of dietary fibre, vitamins and antioxidants. Vegetables reduce the inflammatory potential of the diet.

Metformin is the most effective and commonly used medicin in the treatment of insulin resistance. Nevertheless, although it is considered a safe drug, it can contribute to the occurrence of adverse reactions from the digestive system, such as abdominal pain, nausea, vomiting, flatulence, diarrhea, constipation, metallic taste in the mouth, decreased appetite. However, it is temporary and disappears after: reducing the dose, taking the drug simultaneously with or immediately after a meal, switching to a prolonged-release preparation.

If you experience disturbing symptoms, contact your doctor – under no circumstances do not change the prescribed dose.