Insulin resistance is perhaps the biggest risk factor of type 2 diabetes identified so far. In general the condition is asymptomatic and most people only realize that they have it when they progress to diabetes. Recognizing the condition in time provides room for timely intervention and halts the likelihood of its progression to diabetes. There are a number of tips on how to reverse insulin resistance.
In general the strategies that are used include dietary modification, regular physical exercise, supplements and reduction of psychological stress reduction. It is common for the various options to be used in combination. Each of them works differently but in the end all of them help to reduce oxidative stress, inflammatory changes as well as helping in liver detoxification.
The first thing that you need to do is to identify the foods that need to be reduced in the diet and those that should be increased. This may mean that you work very closely with your nutritionist. In general, the intake of carbohydrates should be reduced significantly. Carbohydrates are broken down to glucose which usually accumulates in the body in the absence of insulin hormone.
Cutting down on carbohydrate intake helps reduce the amount of glucose produced from metabolism and lowers the risk of progression to diabetes. Carbohydrates fall in the category of foods that are regarded as being highly glycaemic. Proteins, fruits and vegetables, on the other hand are low glycaemic. These are the foods that should take a larger proportion of the diet.
Regular physical exercise is very important as regards the handling of hormonal resistance. This is achieved through a number of mechanisms. One of the ways in which exercise is beneficial is that it helps in reducing the amount of glucose in circulation by increasing the rate of metabolism. Exercise has been shown to also contribute to fat redistribution and thus help in weight control. Taking part in activities that require large bursts of energy is more beneficial than low intensity cardio.
Stress is one of the contributors of high levels of glucose in circulation. This occurs due to an increase in the levels of a hormone known as cortisol. Cortisol is typically produced in stressful conditions and one of its roles is to increase the breakdown of macromolecules into molecules such as glucose. When consistently high, cortisol may contribute to hormonal resistance and diabetes. Taking part in relaxation exercises such as yoga and meditation are very useful in these cases.
Various supplements have been used over the years and a number of them have been found to be very helpful. Magnesium is one of the supplements that have been in use for a while now. The element is said to help in increasing insulin sensitivity and facilitating fat digestion. Others that have been tried include vitamin B complex, chromium and calcium.
Pharmacotherapy options may be considered in the event that the natural options fail. There are a number of drugs that have been developed to reduce the glucose levels or to increase the sensitivity of insulin. It is common to use different classes of drugs at the same time so as to have maximal effect.
In general the strategies that are used include dietary modification, regular physical exercise, supplements and reduction of psychological stress reduction. It is common for the various options to be used in combination. Each of them works differently but in the end all of them help to reduce oxidative stress, inflammatory changes as well as helping in liver detoxification.
The first thing that you need to do is to identify the foods that need to be reduced in the diet and those that should be increased. This may mean that you work very closely with your nutritionist. In general, the intake of carbohydrates should be reduced significantly. Carbohydrates are broken down to glucose which usually accumulates in the body in the absence of insulin hormone.
Cutting down on carbohydrate intake helps reduce the amount of glucose produced from metabolism and lowers the risk of progression to diabetes. Carbohydrates fall in the category of foods that are regarded as being highly glycaemic. Proteins, fruits and vegetables, on the other hand are low glycaemic. These are the foods that should take a larger proportion of the diet.
Regular physical exercise is very important as regards the handling of hormonal resistance. This is achieved through a number of mechanisms. One of the ways in which exercise is beneficial is that it helps in reducing the amount of glucose in circulation by increasing the rate of metabolism. Exercise has been shown to also contribute to fat redistribution and thus help in weight control. Taking part in activities that require large bursts of energy is more beneficial than low intensity cardio.
Stress is one of the contributors of high levels of glucose in circulation. This occurs due to an increase in the levels of a hormone known as cortisol. Cortisol is typically produced in stressful conditions and one of its roles is to increase the breakdown of macromolecules into molecules such as glucose. When consistently high, cortisol may contribute to hormonal resistance and diabetes. Taking part in relaxation exercises such as yoga and meditation are very useful in these cases.
Various supplements have been used over the years and a number of them have been found to be very helpful. Magnesium is one of the supplements that have been in use for a while now. The element is said to help in increasing insulin sensitivity and facilitating fat digestion. Others that have been tried include vitamin B complex, chromium and calcium.
Pharmacotherapy options may be considered in the event that the natural options fail. There are a number of drugs that have been developed to reduce the glucose levels or to increase the sensitivity of insulin. It is common to use different classes of drugs at the same time so as to have maximal effect.
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