Some Methods On How To Reverse Insulin Resistance

By Carolyn Bailey

Diabetes is a common metabolic condition resulting from the deficiency of a hormone known as insulin. There are two types of the condition; types 1 and 2. The former is due to an absolute deficiency of the hormone while the latter comes about when the body cannot utilize the hormone. This is what is commonly referred to as insulin resistance. There are several things that can be done to reverse insulin resistance.

Lack of insulin hormone or failure to utilize it leads to a persistence of high glucose levels. If no intervention is undertaken, a number of complications can occur both in the short term and long term. However, if the interventions are instituted, the condition can be reversed and normalcy restored. Many of the complications that are recommended mainly involve the making of lifestyle changes (dietary and physical activity.

Carbohydrates consist of sugar units as building blocks. When the carbohydrates are subjected to the process of digestion, they are broken down to these units. The units eventually end up as glucose molecules. This means that carbohydrates are a direct cause of increases in blood sugar levels. It has been established through research that if the levels remain high for a long time, the risk of developing insulin resistance is significantly increased. Efforts should be made to reduce carbs while increasing fruits and vegetables.

Apart from the macronutrients, a number of micronutrients also play a vital role. These include, among others, magnesium, calcium, chromium, multivitamins and fish oils among others. Magnesium has been the subject of a number of studies. It has been shown to be useful n affecting the digestion of fat and subsequent deposition to adipose tissues. The mechanism that is involved in this is not very clear.

Regular physical exercise is as important as a proper diet. The exercise has various benefits that eventually help with reversing insulin resistance. Among them is that the process helps in lowering blood glucose directly due to increased utilization by contractile tissues. Related to this is the increased breakdown of fat in adipose tissues which further reduces the risk of developing hormonal resistance.

There is also a need to look after mental health even as one strives to be physically fit. Stress has been shown to be a risk factor for fluctuations in blood sugar levels. At the same time, stress is a cause of abnormal weight gain mainly due to the increased production of a hormone known as cortisol. Taking part in regular relaxation activities such as meditation, yoga, biofeedback and massage often help to keep stress at bay.

The effect of constant inadequate sleep is similar to that of tress. Cortisol is also produced in large amounts in this instance and the hormone causes an increased levels of metabolism and subsequent increases in the levels of blood sugar levels. At the same time, the hormone promotes the deposition of fat in the abdominal region leading to central obesity. Central obesity is among the main risk factors of hormonal resistance.

If lifestyle changes do not yield the desired changes, a number of other interventions can be undertaken. One of them is the use of glucose lowering agents. There are many types of these drugs working through differing mechanisms. Examples include metformin, glibenclamide and glipizide among others. It is common practice for the various drugs to be used in combination.

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A Healthy Diet That Can Reverse Insulin Resistance

By Amanda Brown

The food we eat is digested into glucose which provides the energy needed by the body to perform normal functions. If the pancreas fails to produce sufficient amount of insulin, glucose fails to get to body cells. This causes health complications including nervous disorder, blindness, kidney diseases, etc. Diabetics can breathe with ease because natural ways to reverse insulin resistance have been discovered.

Diabetics have an opportunity to reverse the condition by selecting the right foods. Processed foods are the greatest enemies of persons with diabetes. It gets worse if the quality of carbohydrate is highly processed. The processed foods include pizzas, fries and others that use sugar based preservatives.

The level of glycemic acid is high for flour based products. These foods rank alongside white rice, cereals, white rice, candy, white potatoes and soda. Specialists recommend the avoidance of sugar and limitation in the amount of alcohol and caffeine consumed. The concentration of natural sugars in some fruits is very high. These fruits include bananas, peaches and nectarines. Avoid such fruits if you are diabetic.

To stabilize blood sugar levels, cruciferous vegetables and leafy greens are recommended. This is because of their high mineral, vitamin, phytochemical and antioxidant content. According to research, magnesium deficiency is responsible for reduction in quantity of insulin produced. Some of the leafy vegetables that provide these vital components include collard greens, spinach and broccoli. Cruciferous vegetables are effective in keeping away cardiovascular conditions among diabetics. These vegetables are also effective in naturally detoxifying the body.

There are herbs and spices that provide natural compounds that aid in reducing diabetes effects in the body. Research has fronted two spices as the most effective to help in diabetes reversal. Cinnamon works by reducing blood sugar in the blood and also reduces the chances of cardiovascular diseases and conditions. Turmeric has been popular for years among different communities in the world. Turmeric is known to protect the liver as well as offer excellent anti-inflammation and anti-oxidant properties.

Vegetables and fruits have a role to play in reversing diabetes. They provide excellent anti-oxidants and anti-inflammation properties. The best fruits to consider are Indian berries, blue berries and mango leaves. The berries offer protection against cardiac related diseases, promote optimal functioning of the pancreas and reduce the chances of hyperglycemia. Mango leaves have been known to keep the level of glucose in check.

Grains, nuts and beans are excellent in lowering the level of blood sugar besides being fun to chew. Experts prefer whole grains over the processed ones. Some of the best grains to use for this purpose include wild rice, oats, barley and amaranth. Cannellini beans also offer an excellent healthy option with their consumption controlling the level of blood sugar effectively.

Beyond taking the right foods, it helps to plan your meal. Ensure that you eat every four hours. Avoid eating two to three hours before going to bed. Daily exercises will also help reduce sensitivity to insulin. Consult a professional, experienced and specialized nutritionist. He will help you craft an effective dietary routine that will reduce the effects of diabetes.

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Modalities On How To Reverse Insulin Resistance

By Mark Cooper

Insulin is at the center of glucose metabolism. In the absence of this important hormone, sugar levels become deranged and this has the potential to cause both acute and chronic complications. In type 1 diabetes, the pancreatic cells responsible for its production are not functioning hence the hormone is completely absent. In type 2 diabetes, the hormone is present but resistance in body tissues exist. In this article, we will look at how to reverse insulin resistance.

The starting point should be the diet. A lot can be achieved by making changes to the quality and quantity of food that one consumes. Carbohydrates are a direct precursor of glucose which means that whenever one eats foods in this group the level of blood glucose is likely to spike. The problem is bigger if larger fewer meals are consumed (as opposed to smaller, more frequent meals).

The high sugar levels resulting from carbohydrate intake overstimulate the receptors which in some cases renders them unresponsive to the hormone. The general advice is that one should cut down on carbohydrates. Only a third of the meal should be made up of complex carbohydrates (as opposed to processed carbs). The rest should be protein, fruits and vegetables.

There are a number of other foods that are said to be beneficial to persons that have been identified as being at risk of suffering from this problem. These include foods that are rich in omega-3 fats, soy products, olive oil, beans and nuts among others. Mechanisms involved are widely varied and may include a reduction in oxidative stress, enhanced liver detoxification and a general improvement in carbohydrate metabolism.

Other than having a proper diet, one needs to take part in physical exercise regularly. There are two main benefits of physical exercise. The first one is the fact that during exercise fat breakdown takes place due increased metabolic demand. The result of this is a reduction in the amount of central abdominal fat that would otherwise act as risk factor for hormonal resistance. The other benefit is that the intake of glucose by body cells is increased during exercise hence a lower blood sugar level.

Any individual at the risk of insulin resistance should ensure that they avoid situations that would give them psychological stress. In presence of stress (especially that which is longstanding), a catabolic hormone known as cortisol is released in large quantities. This hormone promotes the breakdown of large macro-molecules to produce glucose. Engaging in relaxation activities such as massage, yoga, meditation and hypnosis regularly is highly recommended.

Related to quality sleep, is the need for adequate quality sleep. Sleep is important as it resets the system. During sleep, our metabolic requirements remain at the bare minimum meaning that the glucose levels are likely to be lowest at this time. This ensure that that there is less strain to the receptors and the chemicals that are involved in the functioning of these receptors are re-synthesized at this time.

If all these lifestyle changes are undertaken but no meaningful changes are seen then it may be time to try out drugs. The drugs are many and are often used in combination to get the optimal results. Although their mechanisms of action tend to vary, the end results is the lowering of blood glucose levels which helps to prevent hormonal resistance and progression to type 2 diabetes.

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What One Can Do To Reverse Insulin Resistance

By Michelle Myers

Insulin is among the most important hormones as regards the control of blood glucose. Deficiency of this hormone or inability of the body to utilize it is a predisposing factor for elevated blood sugar levels. Such levels may lead to short term and long term complications. Insulin resistance occurs when the receptors for the hormone cannot utilize it. It is a common underlying problem in type 2 diabetes mellitus. There are number of things that one can do to reverse insulin resistance.

Among the steps to be undertaken is diet modification. Strive to reduce on your intake of carbohydrates as much as possible. This is because, carbohydrates are a direct source of glucose after they undergo the process of metabolism. For this reason, increased intake of the same can cause persistently high levels of blood sugar. It is generally recommended that the carbohydrates take about a third of your meal.

Fruits, vegetables and proteins have a relatively lower glycemic index as compared to carbohydrates. What this means is that their ability to raise the levels of blood sugar is a lot lower compared to that of carbohydrates. It is for this reason that the amount of these foods should be increased in the diet as the carbohydrates are reduced. Also include supplements such as chromium, fish oils, calcium and magnesium.

Physical exercise also has an important role to play. The benefits are mainly two fold. The first is that it helps to reduce the amount of central abdominal fat. Central abdominal fat is a predisposing factor for many metabolic conditions including diabetes mellitus. Another major benefit of exercise is the fact that it increases the utilization of glucose by contractile muscles which in turn reduces the levels in circulation.

Stress is a well-known predisposing factor for fluctuations in blood sugar levels and by extension, hormonal resistance. If stress is not brought under control, it promotes weight gain and is likely to increase the production of a catabolic hormone known as cortisol. The hormone promotes breakdown of macromolecules to produce glucose. It is important to set time aside for relaxation activities such as meditation, yoga and biofeedback among others.

Make sure that you get adequate quality sleep. Just like stress, lack of sleep has the potential to increase the levels of cortisol and elevate the levels of blood sugar. Examples of causes of poor quality sleep include obstructive sleep apnea, noisy environments and obstructive sleep apnea among others. The minimum recommended time for sleeping is 6 hours for the average adult.

Drugs can be considered if the lifestyle changes fail to yield the desired results. There are many alternatives that exist. Biguanides (of which metformin is a well-known example) are among the commonly used types. Their mechanism of action involves an improvement in the functioning of the insulin receptors. Another major group is that of the thiazolidinediones. The drugs in this group increase the cellular response to glucose.

Insulin resistance has been identified as one of the main causes of type 2 diabetes. The condition occurs when body cells fail to respond to insulin even when the hormone is in adequate concentration. Fortunately, there are a number of interventions that can be undertaken to deal with this problem. They include the modification of diet, engagement in physical exercise and stress reduction among others.

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