Insulin Resistance And Lifestyle Modifications
Current lifestyle habits may be the main culprit for your condition, so it is vital to change them on time. For instance:
- Maintain a healthy weight: Excess weight is the most common factor that causes insulin resistance, so its vital to lose a few pounds in order to prevent it. Diet and regular exercise can help you with the process.
- Reduce stress: Do yoga, meditation, or anything else that relaxes your mind and makes you feel happy. Too much stress affects insulin, eventually leading to diabetes or other severe health conditions.
- Improve physical activity: Being physically active improves your overall health, reducing the risk of insulin resistance. Jogging, running, hiking, working out at the gym, or any other type of exercise will help you become healthier.
- Sleep better: Poor sleep habits increase the risk of infections, inflammatory diseases, and cardiovascular conditions. On the other hand, a good nights sleep can prevent the onset of insulin resistance and boost your immune system.
Stop Having Sweet Drinks
High-dose fructose can induce fatty liver and insulin resistance. The simplest way to reverse insulin resistance is to 1) stop having fruit juice or other sweet drinks and 2) cut back on dessert or dessert-like foods. That means no sweetened yogurt, no granola bars, no date balls, no agave, or other natural sugar healthy desserts.
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.
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What To Eat With Insulin Resistance
Furthermore, refined grains and sugars promote heart disease. Due to their processing, foods like flour and added sugar are very high in glycemic load and therefore spike blood glucose and insulin tremendously.
Consequently, we generally want to replace them with green vegetables and natural fats.
But arentgreen vegetables like broccoli sources of carbohydrates?
Yes, buttheir main carbohydrate proportion is the anti-nutrient fiber. The body doesnot absorb fiber. Therefore, fiber can be subtracted from total carbohydratesto get a more reliable measure net carbs.
With thisin mind, we can determine the residual proportion of non-refined net carbs ofour diet to reverse insulin resistance naturally. They should ideally staywithin a range of 5 to 10 percent of total daily caloric intake.
Becausethere are simply no essential carbohydrates, and they have the most significantimpact on insulin levels.
But thereare essential fatty acids and amino acids our bodies need to thrive and survivein the long run. For this reason, we should not eliminate protein from ourdiet, although it is impacting insulin levels.
Therefore, we want to eliminate concentrated proteins in the form of processed bars, powders, and shakes. Natural proteins, on the other hand, are mostly accompanied by natural fats or fiber.
But over the last decades, we forgot about traditional cuisine, applying the principle of whole foods to animal products as well.
Combat High Blood Sugar With Natural Remedies For Insulin Resistance
Thirty-three percent of Americans are insulin resistant. The good news is that there are natural ways to reverse insulin resistance before it progresses to prediabetes and full-blown diabetes. We’ve got natural remedies for insulin resistance coming right up, but first, let’s get a better understanding of this extremely health-compromising condition.
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Eat Protein For Breakfast
There are several benefits to eating protein and fat instead of carbs for breakfast. Firstly, it sets the metabolism off to a good start. Avoiding a blood sugar spike in the morning will naturally prevent a dip later on in the day, so youll crave fewer carbs. Protein is heavily satiating, keeping you satisfied for longer, and amino acids are the building blocks of energy production at the cellular level, so youll have more energy, willpower and mental clarity.
Sound good? Eat 25-35g of protein for breakfast to reap these physiological benefits. For omnivores, this could be something like two eggs, some smoked wild salmon, spinach and avocado. Vegetarians and vegans will have to get creative with mushrooms, pulses, sprouts, nuts, seeds and hemp or pea protein powders.
Protein in the morning gives you energy without spiking your blood sugar
Reverse Insulin Resistance In 4 Easy Steps
Insulin resistance is the condition of having chronically elevated levels of insulin. Its also called hyperinsulinemia, metabolic syndrome, or pre-diabetes and is a major player in many womens health conditions including PCOS, acne, fibroids, perimenopause, and heavy periods.
Insulin resistance also causes abdominal weight gain and is a risk factor for diabetes, cancer, osteoporosis, dementia, and heart disease.
Do you have;insulin resistance? Its time to find out.
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Treatment Goals To Reverse Insulin Resistance Naturally
Add More Colorful Fruit And Vegetables To Your Diet
In particular, colorful fruits and vegetables are rich in plant compounds that have antioxidant properties .
Antioxidants bind to and neutralize molecules called free radicals, which can cause harmful inflammation throughout the body .
Many studies have found that eating a diet rich in plant compounds is linked to higher insulin sensitivity .
When youre including fruit in your diet, stick to normal portion sizes and limit your intake to one piece per sitting and no more than 2 servings per day.
Colorful fruits and vegetables are rich in plant compounds that help increase insulin sensitivity. But be careful not to eat too much fruit in a single sitting, as some types are high in sugar.
Can Insulin Resistance Be Reversed
In times where countless ads promise to lose weight fast, we often forget that weight gain didnt happen overnight.
With this in mind, metabolic syndrome and insulin resistance as its driving force are developing step-by-step, pound-by-pound over years.
Therefore, that you cant reverse insulin resistance in a week should be common sense, but isnt.
While conventional caloric reduction suggest that time doesnt matter, insulin resistance is very time-dependent .
Moreover, there is evidence that reversing insulin resistance and metabolic syndrome can take just as long as their development took.
Therefore, French scientists observed different subjects from non-obese over recently obese to long-term obese.
And they found that insulin sensitivity decreases with duration of obesity and age. As a result, time is a significant factor for insulin resistance.
While non-obese subjects didnt show high levels of insulin, recently and long-term obese participants exhibited high insulin levels .
In other words, hyperinsulinemia comes first and the severity of insulin resistance develops over time. But everything starts with persistently high insulin level.
In other words, the fat are getting fatter more easily and losing weight harder.
So, if you ask yourself: Can I reverse insulin resistance?
The answer is yes. But it may take a severe amount of time as it did for your cells to exhibit insulin resistance.
Moreover, a dietary change might not yield immediate results. Why?
Healthy Eating For Increasing Insulin Sensitivity
Your diet is not just about weight loss. A lot of research has been done to check the effects of what you eat on your insulin sensitivity. Here is what the results suggest if you want to reduce insulin resistance.
- Whole grains, including oatmeal, popcorn, brown rice, whole wheat products, and wheat bran.
- Fiber, which is in plant products such as whole grains, vegetables, nuts and seeds, fruit, and legumes .
- Healthy fats, including monounsaturated fats from olive oil, avocados, and peanuts, and omega-3 fats from fatty fish and flaxseed.
- Vegetables and a variety of fruit and vegetables.
- Trans fats, which are in fried foods, plus processed foods such as some snack pies and cakes, doughnuts, and crackers.
- Added sugars from foods and beverages, such as soft drinks, desserts, sugar-sweetened cereal and yogurt, and other processed foods such as some baked beans, teriyaki and pasta sauces, and canned soup.
- Saturated fats from animal foods, such as fatty meats and butter.
- Processed meats.
What about a low-carb diet? Some people try to improve insulin sensitivity by turning to a low-carb diet, which restricts high-carb foods such as bread and other grains and grain products, starchy vegetables, sugary foods, and even fruits and legumes. However, the jury is still out. A low-carb diet could lower your bodys demand for insulin, but there could be long-term harm from having too much protein or fat to make up for the low amount of carbohydrates. ;
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Tip For Reversal #: Incorporate More Protein Into Your Diet
You might not be surprised to hear that eating more protein can help reverse insulin resistance.
A 2020 analysis of multiple studies found that a high-protein diet can lower insulin resistance levels in people with type 2 diabetes, as well as lowering triglycerides and LDL cholesterol levels. Incorporating more protein with your meals can help keep your blood sugars stable, avoiding any blood sugar spikes that can contribute to insulin resistance. If youre looking for some inspiration for a healthy protein-rich meal, dont hesitate to try this chicken chimichurri or salmon en papillote with roasted fennel.
Medications And Natural Approaches To Increasing Insulin Sensitivity
Medications can be necessary to keep normal blood sugar levels in check if your insulin sensitivity decreases too much. Still, even if you have diabetes, these natural support strategies can increase insulin sensitivity. They may make your medications more effective or allow you to take lower doses .;
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Tip For Reversal #: Avoid Added Sugars
One step you can take to improve insulin resistance is to reduce your intake of added sugars. When comparing the difference between natural sugars vs added sugars, natural sugars are found naturally in foods, such as in fruits, vegetables, and milk. Whereas foods with added sugars have had sugar or sweetener added to them. Foods that can contain added sugars include sodas, juice, candy, bread, flavored yogurts, pastries, cereals, and sauces. Added sugars are often found in the form of table sugar or high fructose corn syrup. These both contain a large amount of fructose, and research has shown that high intakes of fructose can lead to increased insulin resistance. To become more aware of your added sugar intake, start reading nutrition labels – all packaged foods now include added sugar amounts in the labels.
Reverse Insulin Resistance: Use These 8 Simple Steps
Do you want to make yourself immune to chronic disease?
If so, you need to prevent and reverse insulin resistance.
Good news and bad news. Which first? Okay bad news
Insulin resistance is related to almost every chronic disease:
- Dementia ;
It may not cause them all. But at the very least, persistently high insulin levels exacerbates them.
Good news: you can reverse insulin resistance. And reversing it is one of the most important things you can do for your health.
Learn more below about why insulin resistance is bad and the 8 simple steps to reversing it.;
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What Exercise Is Best For Insulin Resistance
One of the simplest steps you can take if you want to cure insulin resistance is to get moving! Research illustrates that regular exercise is an easy way to jumpstart insulin sensitivity and help your body regulate its own sugar levels.
And theres more good news: You dont even have to exercise for hours upon hours every day to see results! One scientific review found that working up a sweat for just 30 minutes five days a week can make a huge difference. Try doing three days of higher intensity cardio and two days of strength training work so that you mix things up.
Natural Supplements For Blood Sugar Control
Last but certainly not least. There are natural supplements that can improve insulin sensitivity.
One of the top supplements for women who have insulin resistance with PCOS is Ovasitol.
Ovasitol is a 100% pure inositol supplement. Ovasitol contains a combination of myo-inositol and D-chiro-inositol, in the body’s normal ratio of 40 to 1.
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Inositol is a fabulous supplement for women with;PCOS. It can help with PCOS ;insulin resistance;symptoms and improve ovulatory function, promote regular menstrual cycles, and normal hormone levels.
Ovasitol has been a game changer for me! It has helped with cravings, energy, it keeps my cycle like clockwork, and it helps keep my skin looking clear and radiant.
To find out more about this supplement, read my review of Ovasitol for PCOS and get all of your questions answered.
Want some other options to compare? Check out this detailed post about some supplements that are natural alternatives to metformin and how they stack up based on research findings.
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Let Us Take A Look At Some Tips To Help The Body Deal With Insulin Resistance
When cells of the body do not respond appropriately to the hormone insulin, resulting in non-utilization of glucose from the blood for energy, it is labeled as Insulin resistance. This leads to type 2 diabetes, prediabetes and gestational diabetes. Obesity, Inactive lifestyle, and high carbohydrates DIET are the leading causes of insulin resistance.
Insulin resistance is becoming increasingly prevalent in adults, and if left unattended can lead to type 2 diabetes, which increases the risk of heart disease. If there is an increased level of glucose in the blood, insulin production goes up to bring down the glucose level in the blood, a natural feedback mechanism. If one overeats regularly, there will be a need for more insulin to shuttle glucose to the cells. Fortunately, there is a lot one can do to decrease insulin resistance. Lifestyle interventions are more effective in reducing insulin resistance and the risk of diabetes compared to pharmacological interventions.
Can We Cure Insulin Resistance
Once someone has dramatically improved their insulin resistance, bringing insulin and blood sugar levels down by eating a low-carb diet, and improving their exercise, stress management, and sleep, the question then becomes: are they cured?
Probably not. The word cure implies that the person can go back to eating however they want and the insulin resistance will not return. Unfortunately, thats not how it works. The vast majority of people who reverse their insulin resistance, lower their chronically high insulin levels, and lower their blood sugars will see those all return to previous high levels if they stop their lifestyle interventions and return to their old diets and habits.41
This reinforces the need to make lifestyle changes that can be maintained for decades and lifetimes. Crash diets or short-term interventions only help in the moment. Insulin sensitivity is a lifelong balance.
However, some people may have what amounts to a partial cure, especially if their insulin resistance is caught early. Clinical practice suggests that for some people, eating a low-carb diet, losing weight and getting insulin levels down will restore insulin sensitivity and may allow them to regain the degree of metabolic flexibility found in healthy individuals.42
See our companion guide: What you need to know about insulin resistance, which discusses diagnostic tests.
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What To Do About It
Carbs are addictive, theres no doubt about that. Overcoming a sugar addiction has been likened to giving up heroin – its no easy feat. However, here are just some of the benefits you will experience if you manage to kick the carbs for good.
a healthier relationship with stress
more control over your emotions and appetite.
There are three simple steps you can take to start increasing your sensitivity to insulin and reaping the benefits of normal glucose tolerance.
Get Off Your Ass And Exercise
If you want to be healthy, you need to get off of your ass. You need to try to mimic your hunter gatherer ancestors as much as possible. But still continue to follow me on Twitter, even though they didnt
Unfortunately, most people today are sitting down and eating all day. Most people are cramped in a cubicle surrounded by snacks. You want to do the exact opposite. Move around as much as possible throughout the day.
And most importantly for insulin resistance, conduct high intensity exercise.
Other than consuming red meat, exercise is the fastest way to reduce insulin resistance. Just one single bout of high intensity training can increase insulin sensitivity 40%
This study below showed that just 6 weeks of training, with one set of 8 exercises improved insulin sensitivity. You dont need to go out and run a marathon.
Just lift heavy weights.
Steak + deadlifts are a magical combination.
Obesity is also highly correlated to insulin resistance, which rises linearly with BMI . If youre insulin resistant and obese, you need to cut your BMI.
Lastly, lean muscle mass is associated with better insulin sensitivity . Lean muscle is like a glucose sink. It sucks up any and all glucose available in your blood stream.