Let us recall the 4 key points from the first 4 weeks’ plan:

1. Check your portion.
2. Eat more vegetables and fruit.
3. Get walking.
4. Switch to whole grain.

Good, you remember all the 4 points. Now you are ready to continue week 5 and week 6’s plan for reversing insulin resistance.

Week 5: Manage your stress

Take stress seriously and find ways to reduce it. Chronic stress can wreak havoc on health and well-being by lowering your immunity and making you more susceptible to many types of illness.

Your goals for week 5

• Add stretching exercises, medication, or deep breathing exercise to your daily routine
• Allow yourself some downtime from the daily grind each day and spend that time enjoying a relaxing activity

Week 6: Get adequate sleep

Insufficient sleep can have a negative impact on your health. In fact, poor-quality sleep on a regular basis can contribute to insulin resistance, metabolic syndrome, and diabetes – just what you are trying to avoid!

Your goals for week 6

• Make enough time to get 7-8 hours of sleep each night
• Develop good sleeping habits by rising and retiring about the same time each day, and avoid distractions such as TV at times when you should be going to sleep

Above is abstracted from “The everything guide to the insulin resistance diet” by Marie Feldman, RD, CDCES, and Jodi Dalyai, MS, RD, CDCES

Your homework from the Care Ministry this week: examine your stress management and sleep habit. Are you ready to make changes in your daily routine?

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