High blood insulin levels could be due to a condition known as insulin resistance, which could be a sign of prediabetes or metabolic syndrome. Your body uses insulin to transfer blood sugar into the cells, where it is used for energy. As you use your supply of insulin, your insulin and blood sugar levels drop. With insulin resistance, your body makes insulin but does not use it properly, resulting in both high insulin and high blood sugar levels.
Step 1
Consult your physician. If you are at extremely high risk for developing diabetes, he might prescribe a medication called metformin to help your body use insulin more efficiently and lower your insulin levels. You should always consult your physician before affecting any lifestyle changes, such as diet and exercise.
Step 2
Exercise at least 30 minutes per day most days of the week. A sedentary lifestyle is one of the principle causes of insulin resistance, according to the National Diabetes Information Clearinghouse. Regular exercise helps your body use insulin more efficiently and prevents some of the complications of insulin resistance such as hypertension and heart disease. Take a walk after dinner, sign up for a ballroom dance class or try a water aerobics class.
Step 3
Eat no more than the number of calories you need for your height, weight and activity level. Eating more calories than you need can cause weight gain, which is considered a contributing factor in insulin resistance. Use a calorie calculator, found at the Mayo Clinic website, to determine your individual caloric needs. If you are already eating the specified number of calories, reduce your caloric intake by 500 calories per day.
Step 4
Increase your intake of fresh fruits and vegetables, whole grains and lean proteins. Avoid processed and fast foods, which are high in sugar, fat and salt, which can cause weight gain and aggravate existing conditions such as hypertension.
Tips and Warnings
- Have your doctor monitor your insulin levels regularly. If you have not lost weight, or your insulin levels have not dropped after cutting 500 calories per day for a total of 30 days, reduce your caloric intake by another 500 calories. If your insulin levels have not dropped after 60 days of exercise, cleaner dietary habits and reduced caloric intake, consult your physician about other options for lowering your insulin levels.
