Take A Close Look At Your Diet
If you are struggling with balancing insulin and blood sugar, you should aim to reduce carbohydrates from your diet. That means no sugar, white flour, or sweet drinks, and a reduction overall in grains, noodles, rice and other starches. Try to eliminate or at least limit alcohol as well. ;Eating more protein, fats, vegetables and a fruit a day, healthy whole foods, can make a big difference.
Avoid Soft Drinks And Sweet Drink
Soft drinks and other sweet drinks are full of sugar, and this can worsen insulin resistance.
Because it makes it harder to lose weight over the long term. Many people enjoy an occasional soft drink.
These and other sugary drinks are not filling but pack a lot of calories which have a huge impact on your weight.
Therefore, soft drinks and liquid calories are not remedies when it comes to losing weight.
Although, the taste is great and it also helps in digestion of a heavy meal, but the sugar in it is the major source of weight gain.
These condensed sweeteners can worsen your blood sugar and insulin level.
This then makes it really difficult to lose weight. It is advisable to always choose water over these soft drinks and other liquid calories.
This will help to maintain a healthy weight when having PCOS.
Symptoms Of Insulin Resistance
Most people dont realize they have insulin resistance until they have a;blood;test. Everyone has high blood sugar levels from time to time. However, when your bodys sugar level is consistently high, you may notice you are thirstier than usual, urinate more, are more tired, have blurred;vision, and have some tingling on the bottom of your feet.
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What Causes Insulin Resistance
Nevertheless, increasing dosage seldom leads to a happy ending. Neither does it in our case. Increasing volume usually promotes resistance.
Thus, the more often a person consumes a particular drug, the lesser the effect. Similarly, the same is true for insulin.
Since insulinresistance shares the characteristics of common types of resistance, insulinitself is our primary candidate for the cause of insulin resistance.
If high insulin levels cause insulin resistance, the body needs to produce more insulin to ensure functionality. As a result, even more severe insulin resistance is developed.
And the vicious cycle fuels resistance over and over again.
For this reason, the 2011 Banting Medal Winner, Dr. Barbara Corkey, called her lecture, Hyperinsulinemia is the root cause of insulin resistance, obesity, and diabetes .
And for this insight, she received the American Diabetes Associations highest scientific award.
Likewise, heres what the path to type 2 diabetes looks like:
If insulincauses insulin resistance, we have to ask why the human body is aiming at developinginsulin resistance?
The answer is simple. Its a safety mechanism, since too high insulin levels can quickly lead to alarmingly low blood glucose levels.
As a result, hypoglycemia would most likely cause death.
Insulin Resistance And Exercise
Exercise has many positive effects. It improves strength, endurance, blood pressure, blood sugar, and insulin sensitivity. And all this without medication.
Although exercise can help to lose weight, its effect is less than people expect.
Accordingly, diabetes studies show that the effects of exercise are greatly overestimated .
Nevertheless, it is no secret that sport brings health benefits.
So why doesnt exercise reveal itself as the panacea?
With this in mind, there are the following reasons:
- Exercise increases appetite
- Exercise reduces other physical activities
- It needs a regular basis
- Illness or ailments are hindering
- Visible results are widely overestimated
First, exercise has compensatory mechanisms. Hence, those who exercise more will eat more. When I prepare for a marathon, I simply have more appetite.
On the other hand, exercise compensates for physical activities in general. Since I am sitting in my apartment all day due to coronavirus lock-down, I feel like running.
On the other hand, a nurse who walks a few kilometers at work will feel less inclined to run.
Moreover, the 125 kilometers in April gained me seven kilograms. And the last marathon preparation did too.
A reason for concern? No, since the gain was mainly lean mass and its an excellent method for stress reduction.
Accordingly, exercise is not the magic formula for weight loss that has been marketed to us. And the results are rather demoralizing.
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Is Metabolic Syndrome Reversible
Metabolic syndrome itself might not come with any symptoms, but the serious health conditions that are silently occurring in this syndrome can lead to very serious and catastrophic complications.
For instance, symptoms of diabetes can range from inconvenient to more severe . And let’s not forget the increase risk of heart disease, which is the leading cause of death in the U.S.
“There are several risk factors for developing metabolic syndrome, many of which are modifiable making it possible to either prevent or reverse this syndrome if permanent cellular damage has not yet been caused,” explains Dr. Saint Andre.
However, Dr. Saint Andre adds that if several conditions associated with this syndrome run in your family, such as type 2 diabetes or obesity, you will need to work harder to prevent it than someone who doesn’t have a genetic predisposition.
And, if you already have significant damage to your heart, blood vessels and other organs, metabolic syndrome is much harder to reverse.
“This is why it’s extremely important to prevent metabolic syndrome or seek treatment as early as possible if it’s already present,” says Dr. Saint Andre.
If your doctor warns you about or diagnoses metabolic syndrome, consider taking these important steps to preventing or reversing it:
How We Accumulate Body Fat
Glucose piles up, little by little, first in your bloodstream. Then distributed throughout your body. Virtually all blood sugar begins from food.;
And all food generated blood sugar first piles up in your bloodstream, and then like the snowplows that push the white stuff into huge piles, insulin pushes blood glucose into adipose tissue where it piles up and accumulates as body fat.
The tender plant eater lost weight when she ate meat, not because of the meat, but because she unknowingly ate less carbohydrate.;
All plant food is carbohydrate-based food.;
The simple connect-the-dots is that less carbohydrate consumption means less glucose consumption.;
The organic rice, quinoa, and beans shed been relying on were glucose heavy. The meat was glucose-free.
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Why Is Metabolic Syndrome Dangerous
Metabolic syndrome is characterized by a state of cellular resistance to insulin, a hormone important for turning the sugar you eat into the energy needed to fuel your body.
“Among other very important functions, insulin helps the sugar in your bloodstream enter your cells, where it’s then stored or transformed into energy. But if your cells become less responsive to insulin, sugar has a harder time making it inside your cells, leading to high levels of sugar in your bloodstream,” explains Dr. Saint Andre.
This reduced responsiveness to insulin leads to chronic, systemic inflammation and can have other dramatic effects on your body, including:
- Damage to your blood vessels
- Weight gain
- Worsening insulin resistance
“Weight gain, particularly gaining excessive visceral fat, further worsens inflammation since this type of fat is also proinflammatory,” adds Dr. Saint Andre.
Ultimately, metabolic syndrome is associated with a wide range of diseases, including:
- Type 2 diabetes
Signs Of Insulin Resistance
As wediscussed the functioning of the hypothalamus and hormones to regulate body setweight, we concluded that overeating and lack of exercise are rather symptomsthan causes of obesity.
As early as 1990, Dr. Walter Willett observed a significant connection between type 2 diabetes and obesity.
But the scientist, who is Professor of Epidemiology and Nutrition at Harvards School of Public Health until now, had a hard time spreading his word.
His research explained that weight gain after the age of 18 is the primary symptom of type 2 diabetes. Likewise, a weight gain of 35 kilograms yielded a 17,200 percent higher probability of diabetes .
But Willet also pointed out that even slightly being overweight increases diabetes risk by a factor of five .
Although its in the healthy weight range, a body mass index of 23 can already be a symptom of insulin resistance in females .
In timeswhere the public didnt consider obesity and diabetes a primary health concernand governmental guidelines declared some weight gain as still healthy, nobodybelieved him.
That Willet also correctly identified a high-fat diet as an effective treatment of type 2 diabetes, didnt help to challenge conventional thinking either .
Since insulin resistance develops 13 years before type 2 diabetes, on average, obesity is a primary sign of insulin resistance.
Its the same disorder as type 2 diabetes, but only on an earlier evolutionary stage .
Moreover, visceral fat is a major factor in high insulin resistance.
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Can You Reverse Insulin Resistance
There is lots of evidence that suggests that you can reverse insulin resistance. The sooner you do the better chance you have of overcoming it. The longer you have it the more damage that occurs to your body so its something you should take care of as soon as you are aware of it.
According to;Healthline;Its fairly easy to reduce insulin resistance. .
According to the Healthline article
Interestingly, you can often completely reverse this condition by changing your lifestyle in the following ways:
Mixing The Right Foods
The combination of foods also influences the extraction of sugars. For example, if sugars are separated from other foods, they are assimilated more, i.e., more insulin, greater assimilation, more hunger in a shorter period of time.
On the other hand, if you combine with other nutrients that, in addition to sugars, contain fiber, fat, acids , the assimilation will be slower.
For example, white bread is assimilated quickly. On the other hand, if it has fiber, that is to say, wheat bread, rye bread, or grains, it will be assimilated more slowly.
And if it is accompanied by a protein such as cheese or ham, it will be even slower. So you will be hungry later and eat less.
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Insulin Sensitivity Vs Insulin Resistance
Insulin sensitivity is the ability of cells to respond to insulin effectively.
Hence, its the opposite of insulin resistance.
The higher the insulin sensitivity of a cell, the better it absorbs glucose from the bloodstream.
Accordingly, insulin sensitivity means that the key opens the lock correctly. Then blood sugar can enter the cell through the open door.
Thus, targeting its root cause high insulin levels, hyperinsulinemia, can increase insulin sensitivity naturally.
On the contrary, the standard treatment for diabetes still focuses the symptom high blood sugar levels, hyperglycemia.
If we just lower blood sugar, the elevated insulin levels, and low insulin sensitivity remain.
When one injects exogenous insulin to lower blood glucose, insulin levels also rise. And in the long run, insulin sensitivity is reduced.
As a result, people gain weight and can develop cardiovascular disease .
Wondering About Your Diet Carbs Versus Fats
The answer to which diet is better for weight-loss and maintenance: low fat or low carbohydrate is getting clearer. In the Framingham State Food Study, David Ludwig, MD, PhD, professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health, and director of the New Balance Foundation Obesity Prevention Center at Boston Childrens Hospital, looks at the impact of decreasing carbohydrates and increasing fat on caloric expenditure and weight management.1
Rather than look at the impact of these foods, Dr. Ludwig and his research team considered the problem based on how the body metabolizes the macronutrients: carbohydrates and fat, by asking: Are all calories created equal? According to the study results,1 not always, or at least not for everyone.
The type of calories being consumed have a clear effect on the number of calories being burned, Dr. Ludwig told EndocrineWeb, summarizing the study findings in the journal, Science.2.;According to their findings, the key to glucose management is caloric expenditure in some individuals.;;
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Insulin Resistance;Insulin resistanceobesitydiabetesHere is an excerpt from the American Academy of Family Physicians discussing Insulin Resistance syndrome:“Insulin stimulates glucose to enter into tissue, and its ability to do so varies greatly among individuals. ;In insulin;resistance, tissues have a diminished ability to respond to the action of insulin.;To compensate, the pancreas secretes more insulin.; Insulin resistance can be linked to diabetes, hypertension, abnormal cholesterol, cardiovascular disease and other abnormalities.;These abnormalities constitute the insulin resistance syndrome.;Because insulin;resistance usually develops long before these diseases appear, identifying;and treating insulin-resistant patients has potentially great preventive value.Obesity, type 2 diabetes, hypertension, lipid disorders, and heart disease are common in most Western societies and are collectively responsible for an enormous burden of suffering.;Many people have more that one and sometimes all of these conditions, leading to the theory that the coexistence of these diseases is not a coincidence, but that a common underlying abnormality allows them to develop.;In 1988 it was suggested that the defect was related to insulin, and the insulin resistance syndrome was first described.;It is estimated that this syndrome affects 70-80 million Americans.” American Family Physician-March 2001
- Family History of Insulin Resistance
- ;High Cholesterol Levels
- ;Hypertension – ;
How To Reverse Insulin Resistance Naturally
- Post category:Hormones
Insulin resistance is the bodys impairment in processing insulin. But since its induced by diet and lifestyle, you can learn how to reverse insulin resistance naturally in this science-backed article.
What You Will Learn
Moreover, Insulinresistance is not just associated with obesity, metabolic syndrome, non-alcoholicfatty liver disease, and type 2 diabetes its their primary driver.
Notably, more than 50% of the U.S. population already shows a prediabetic state .
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Indicators Of Insulin Resistance
- Sugar cravings that cause you to want more and more
- Metabolic Syndrome, which includes prediabetes, high blood pressure, high cholesterol and possibly heart disease
- Aches and pains throughout body, including joint pain
- Bone thinning
Heres to health goals achieved. We hope to see you soon!
Lose Weight And/or Maintain A Healthy Weight
A study from the National Institute of Diabetes and Digestive and Kidney Disease found that even losing just a little weight 5 to 7% of your body weight can reduce your risk of developing diabetes by more than half.
“In particular, visceral fat found along the waistline contributes to systemic inflammation, so it’s important to reduce this,” explains Dr. Saint Andre. “The common ways to reduce fat diet and exercise will also help you lose proinflammatory visceral fat.”
When it comes to losing weight, consider a mix of cardio for at least 30 minutes, five days a week and two to three days of strength-training exercises. While cardio can help you burn a lot of calories during your workout, the muscle built during strength training can help boost your metabolism so you burn calories even when you’re not exercising.
“Strength training doesn’t have to be as intimidating as it sounds. I recommend starting with body weight exercises, which are movements that use your own body weight to help improve your strength,” adds Dr. Saint Andre.
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Tips To Avoid Obesity
If who have insulin resistance, you may have difficulty maintaining a healthy body weight. Many individuals with insulin resistance concentrate on reducing their carbohydrate consumption. Although this may seem like the logical thing to do, you also need to watch how many calories you consume. Eating too many calories can increase your glucose levels and lead to increased fat storage. Keeping a food log and pre-measuring your portions can help, especially in the beginning. Over time, you will learn portion sizes and no longer need to measure your food and keep a food journal.
Regular exercise is key to managing insulin resistance and weight. Exercise helps regulate glucose levels, burn calories, and promote fat loss. Studies have shown that following a structured exercise program offers several benefits to those suffering from type 2 diabetes and insulin resistance.
Sleep is essential for those who are suffering from insulin dependence. If you are not getting at least 7 to 8 hours of sleep each night, you can experience a reduction in insulin sensitivity. If you are not currently getting the recommended amount of sleep, begin practicing good sleep hygiene which includes:
- A strict bedtime
- Turning off electronics two hours before bedtime
- Room darkening blinds or curtains
- White noise machine to help mask outside noise
- Avoiding daytime naps
Professor Roger Ungers Prize
An alternative proposal for the development of type 2 diabetes comes from Professor Roger Unger, who has dedicated his career to clarifying the roles of insulin and glucagon in the regulation of normal blood glucose homeostasis and in the pathogenesis of diabetes.
Professor Roger Ungers 2014 prize winning lecture turns the whole diabetes debate on its head by providing a substantial amount of evidence that its glucagons action, not insulin, that is crucial to the development of type 2 diabetes .
Glucagon stimulates the conversion of glycogen in the liver to glucose to be released into the blood.
He states that Glucagon action is required for type 2 diabetes the way to stop this disease is to block glucagon action.
Exploring this in a little more detail:
- In healthy individuals:
- In people living with type 2 diabetes: