Your Best Anti-IRS Strategies Part 1

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> Your Best Anti-IRS Strategies

>

> Increase your chances of fighting this silent killer

> by Sarí Harrar

>

>

> The most powerful tools proven to reverse or prevent Insulin Resistance

> Syndrome (IRS) and high insulin levels aren't found in a pill bottle.

> They're basic good health habits: losing a few pounds, exercising for a

> half hour at lunchtime, easing stress, and getting a good night's sleep.

> Your best strategy? Start with these lifestyle changes, shown in major

> research studies to target IRS. (For a complete program and more

> information about the health effects of high insulin and high blood

> sugar, see the book The Sugar Solution, published by Rodale, Prevention's

> parent company.)

>

> 1. Lose a Little Weight

> Dropping just 5 to 7 percent of your body weight can improve insulin

> sensitivity, meaning your cells regain their ability to " listen " to

> insulin's signals. The best insulin-sensitizing weight loss plan keeps

> your blood sugar low and steady and is packed with produce and low-fat

> dairy products.

>

> When researchers put 52 insulin-resistant women and men on one of three

> healthy lifestyle plans for 6 months (one group got advice, another got

> ongoing lifestyle counseling, and the third got the counseling and a

> healthy diet), only the healthy diet group improved insulin

> sensitivity--by a whopping 50 percent.

>

> Smart food choices target IRS. Low-fat dairy products (milk, yogurt,

> cheese) are packed with calcium and magnesium, which improve insulin

> sensitivity. Aim for three servings a day. Fiber-packed fruit, veggies,

> beans, and whole grains, all low on the Glycemic Index (GI, a ranking

> system based on how foods affect blood sugar), keep blood sugar and

> insulin levels lower. Bonus: This can cut cravings and help you lose

> weight. High-GI foods such as doughnuts, soda, and white bread send sugar

> levels soaring--fast. Low-GI foods digest slowly, releasing sugar at a

> leisurely rate, which keeps insulin levels lower, too. For a guide to

> low-GI foods, visit our Guide to the Glycemic Index.

>

> 2. Get Moving

> Even before you lose an ounce, physical activity alone will lower your

> blood sugar and insulin levels. Why: Muscle contractions push sugar into

> cells even if you're extremely insulin-resistant.

>