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How to reduce insulin resistance
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Endocrinological Disorders
Question #20165
180 days ago
16,022

How to reduce insulin resistance - #20165

Kazi Mariam

I have weight gain, and acne. All hormones normal. I am 39 female. I also have gastrointestinal issues. And craving for carbs and sugar. I used to take metformin and spirocard. I am suspecting insulin resistance

Age: 39
100 INR (~1.17 USD)
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Doctors’ responses

Avoid spicy, oily and packed food. Regular exercise and meditation. Use boiled water for drinking. Minimise wheat, sugar, rice , potato etc. Tab.Guduchi 2-0-2

2157 answered questions
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Hello Marriam,

Since you are currently taking Metformin and Spirocard, I would like to know if you have undergone tests such as fasting blood glucose and postprandial (PP) blood sugar. Kindly share your reports for a more precise assessment.

Based on your symptoms, Ayurveda suggests that your Agni (digestive strength) is imbalanced. To improve this, you need to focus on lifestyle modifications.

### Recommendations:

Do:
- Include fruits and sprouts in your breakfast.
- Follow a millet-based diet for better digestion.
- Have an early dinner to support metabolism.
- Maintain a consistent sleep schedule.
- Drink herbal tea made with ½ teaspoon of Triphala powder.
- Practice yoga postures such as Vajrasana, Bhujangasana, and Padhastasana.
- Perform pranayama techniques like Bhramari Pranayama and Bhastrika Pranayama.
- Consume green juice made from neem and bitter gourd in the morning.

Avoid:
- Dairy products
- Sugary foods
- Non-vegetarian food
- White rice

🚰 Stay hydrated throughout the day.

Please share more details about your reports so I can provide the best possible guidance. Looking forward to your response!

910 answered questions
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Hi Kazi Mariam, To provide better guidance, please share your recent reports. If not done yet, consider checking RBS, PPBS, HbA1C, Blood Routine, and Urine Routine.

Also, share details about your food habits, sleep patterns, physical activity, occupation, stress levels, eating habits, and menstrual history for a better assessment.

Till then, follow these simple steps:

Diet: High fiber & protein: Lentils, Pulses ,tofu, paneer, quinoa, nuts, seeds.

Low carbs & sugar:Completely Avoid refined carbs, go for whole grains & natural sweeteners.

Healthy fats: Avocado, ghee, olive oil, soaked almonds, walnuts.

Gut health: Probiotic-rich foods (curd, buttermilk), prebiotics (flaxseeds, garlic).

Maintain proper Hydration: Drink Methi water, cinnamon tea, turmeric water alternative day

Exercise: Suryanamaskara (10 to 15 counts)

Brisk walking (30-40 mins/day).

Zumba dance Breathing exercises - Nadi shodana , Bastrika For customised diet chart and medicines contact us Consistency is the key factor Medicine (Regularity is required for visible results) 1 Medohara Vidanga loha 2-2-2 after food 2 Varunadi kashya 15ml -0-15 ml with equal water before food 3 Navaka Guggulu 2-0-2 after food

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Hello Firstly don’t stop all at time it will increase your cravings again so little try to avoid the carbs intake whenever you feel like eating just have masala buttermilk or vegetable salad with seasoning but slowly avoid seasoning also. Take protein and fibre food intake so cravings will reduce As its takes long time for digestion 1) syrup cardorium plus 5ml-5ml-5ml with 5ml water after food 2) tab BGR -34 1-0-1 before food Take flax seeds Avoid oily fried items processed foods coffee aerated juices, rice, fruit juice. Try to take more vegetables than fruits Do Walk hour in a day in morning and evening

Thank you

240 answered questions
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Aarogyavardhini 1-0-1 @after food with water Divya pancogrit 1-0-1 after food with water Amla juice 10ml twice daily after food with water

2222 answered questions
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Hi … this is dr. Vinayak

Nishamalaki churna 1tsp bd Laghu soota shekara vati 1bd b/f

You should have diet chart whenever u face craving for carbs Like yusha , takra etc

Mild exercise to reduce belly fat Mandukasana vrukshasana

Avoid over eating and tea coffee and minimal carbohydrate

289 answered questions
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Dr. Anmol Kumar
I am a practicing General Physician with a strong foundation in diagnosing and treating a wide range of acute and chronic medical conditions. My role involves serving as the first point of contact for patients seeking care for everyday health concerns, offering comprehensive assessments and personalized treatment plans that address the root cause of illness rather than just the symptoms. I approach each case with attention to detail, whether it's managing a fever, infection, gastrointestinal complaint, or supporting patients with long-term conditions like hypertension, diabetes, or respiratory issues. My clinical practice focuses on preventive healthcare, routine health check-ups, and early diagnosis, helping patients maintain wellness and avoid complications. I believe in building a strong doctor-patient relationship through open communication, patient education, and continuity of care. I make it a priority to explain each health condition in simple, relatable terms, empowering individuals to take an active role in their recovery and long-term health. Beyond treating physical symptoms, I also recognize the importance of mental and emotional well-being. Many patients today struggle with stress, fatigue, poor sleep, or lifestyle-related issues, and I strive to offer holistic support that considers their full spectrum of health needs. I work collaboratively with specialists whenever necessary to ensure that my patients receive coordinated and well-rounded medical care. My experience as a general physician has taught me that early intervention, attentive listening, and consistent follow-up can make a significant difference in a patient’s quality of life. Whether it's a simple seasonal illness or a complex chronic condition, I aim to provide timely, ethical, and effective treatment, rooted in scientific knowledge and compassionate care.
179 days ago

Hi Kazi Mariam

Can you share your blood investigation? Because today era its very difficult to proper diagnose without investigation. If you didn’t then go for blood test RBS HbA1c CBC S.Amylase and lipase LFT Then i will recommend specific ayurvedic medicine.

Thank you

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Dr. Meenakshi
I am currently working as an Associate Professor and Ayurvedic Consultant at a reputed Ayurvedic medical college in Karnataka. My dual role in academics and clinical practice allows me to stay deeply connected with both the foundational principles of Ayurveda and their real-world application in patient care. With years of experience in teaching and treating patients, I have developed a strong grounding in classical Ayurvedic texts as well as hands-on expertise in managing a wide spectrum of health conditions. In my academic role, I am involved in mentoring undergraduate and postgraduate students, guiding them through theoretical understanding, clinical training, and practical application of Ayurvedic medicine. I actively participate in departmental research, workshops, and case discussions, fostering a learning environment that emphasizes both scientific inquiry and traditional wisdom. As a consultant, I provide holistic Ayurvedic care for chronic lifestyle disorders, musculoskeletal problems, women’s health issues, gastrointestinal diseases, and skin disorders. My treatment plans are deeply personalized, based on a thorough assessment of Prakriti (body constitution) and Vikriti (imbalance), integrating herbal medicine, Panchakarma therapies, dietary advice, and preventive health strategies. I strongly believe in the importance of patient education and preventive care. Whether I am managing a complex condition or offering day-to-day wellness support, my aim is always to treat the root cause and promote long-term healing. I also collaborate with fellow practitioners and students to stay updated with advancements in Ayurvedic research and contribute meaningfully to the field. My commitment lies in offering authentic, evidence-based, and compassionate Ayurvedic care while nurturing the next generation of Ayurveda professionals with the same values.
179 days ago
5

Hello… First thing change your life style… Change diet & activities…

Then add some home remedy in your diet which regulates suger level…

1) Tablet Dia-P… Daily 1 Tablet 2 times a day

2) Shank vati… 2tablet 2times a day before food

3) Madiphala rasayana… 10ml 2 times a day before food…

Note - For tips about lifestyle change kindly rply me 👍

186 answered questions
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You have to fix your diet two meals a day Avoid all processed food dairy products sugar meda starch oil nonveg food Take care of your diet Take fruits vegetables salad sprouts nuts seeds and salads lemon juice regularly Awla karela gudmaar haldi powder Chandraprabha vati Bhumiaamlaki swaras Regular exercise Ok that’s it

503 answered questions
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Insulin resistance often manifests with symptoms like weight gain, cravings for sugar and carbs, and can also aggravate acne and gastrointestinal issues. Even though your hormones appear normal, these indicators align with what we see in insulin resistance contexts. Let’s explore how Ayurveda can help you address this.

First off, we can start with diet, an integral part of Ayurvedic healing. Your cravings for sugary, carbohydrate-rich foods may be signs of kapha imbalance, which can lead to insulin-related challenges. Aim to incorporate more bitter and pungent tastes, which help in balancing kapha and enhancing metabolism. Green leafy vegetables, bitter gourds, and spices like turmeric, cumin, and ginger should be your dietary allies. These not only help balance your doshas but can also improve digestion and support in detoxifying the body.

Next, consider the timing and quantity of your meals. Small, frequent meals help in keeping your blood sugar stable and can reduce those cravings. Try not to eat heavy meals late at night, as they can slacken your metabolic fire, or agni, which needs to be strong for optimal digestion and balance.

For your gastrointestinal concerns, avoiding processed foods, white sugars and refined flours can work wonders. Integrating fiber-rich foods such as lentils, and whole grains like quinoa can stabilize gut health. Herbal teas like those made from mint or fennel can assist in soothing any digestive discomfort.

Lifestyle adjustments play a key role too. Regular physical activity, such as yoga or brisk walking for 30 minutes each day, can significantly improve your insulin sensitivity. Pranayama (breathing exercises) like kapalbhati or anulom vilom are particularly beneficial for balancing internal energies and managing stress, which can further exacerbate insulin resistance.

Finally, consult with a qualified Ayurvedic practitioner if possible. They can give you personalized guidance, possibly include Ayurvedic herbs like gudmar (gymnema sylvestre) or methi (fenugreek), used for managing blood sugar levels effectively.

While these suggestions drawn from Ayurveda may support your journey toward reducing symptoms and improving your overall balance, please monitor your health closely, especially if you notice any changes, and consult your healthcare provider. Safety first!

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10 hours ago
Thanks a bunch for the advice! Appreciate the detailed plan and diet tips. Feel way more confident about managing my condition now.
Thanks a bunch for the advice! Appreciate the detailed plan and diet tips. Feel way more confident about managing my condition now.
Anna
17 hours ago
Thanks a ton, doc! Your advice was super clear, and I'm feeling hopeful about managing my bloating and piles. Cheers!
Thanks a ton, doc! Your advice was super clear, and I'm feeling hopeful about managing my bloating and piles. Cheers!