Ways On How To Reverse Insulin Resistance

By Sarah White


Type 2 diabetes is caused by inadequate production of insulin hormone or its failure to work on receptors found in body tissues (due to resistance). The result is persistently raised blood sugar levels that lead to both short term and long term complications. These two processes usually occur progressively over many years and can even be reversed when diagnosed early. In this article we will look at some of the strategies that can be adopted to reverse insulin resistance.

As a metabolic disease, diabetes is directly with what we eat. In general, foods that are rich in carbohydrates tend to increase the levels of blood sugars and this increases the chances of progressing from pre-diabetes and diabetes. Processed foods are considered to be highly glycemic which means they raise the blood glucose levels to a great extent. Foods with a low glycemic index include fruits, vegetables and proteins.

Several supplements have also been found to be beneficial. They include multivitamins, calcium, magnesium, fish oil, chromium, antioxidants among others. Magnesium is one of those that have been substantially studied. This element facilities the digestion of fats which reduces deposition in body tissues. Many of the other supplements work through unknown mechanisms.

The benefits of regular physical exercise cannot be overemphasized. Physical exercise helps by burning central body fat which in turn helps in the reversal process. The other major benefit is that fact that glucose demand by tissues increases during physical activity which helps to reduce the blood levels. Some of the exercises that one can engage in include swimming, cycling, running, brisk walking and jogging. The target should be at least 60 minutes of exercise for 5 to 6 days in a week.

Stress causes fluctuations in the level of blood sugar. This occurs due to a number of reasons which include, among others, secretion of a hormone known as cortisol. In the presence of this hormone, more carbohydrates are broken down to form glucose. At the same time, the hormone increases central obesity leading to a condition known as the metabolic syndrome. There are a number of things you can do to keep your stress levels in check. They include yoga, hypnosis, biofeedback and medication.

Drugs are considered if all the other alternatives fail. There are a number of drugs that are classified in different classes depending on the mechanism of action. Biguanides (such as metformin) are one of the classes that are most commonly used. They work by improving the response of the receptor. Thiazolidinediones are another group of effective drugs whose mechanism of action involves increase the cellular response.

Studies have shown that poor quality of sleep increases the chances of developing type 2 diabetes. Situations that are likely to cause poor quality of sleep include conditions such as obstructive sleep apnea, OSA and lack of adequate sleep for persons that work night shifts. Poor sleep quality predisposes to obesity which is in turn a risk factor for diabetes. Strive to sleep for at least 6 hours every night in a peaceful environment.

Problems relating to the production and utilization of insulin hormone are what leads to diabetes. Insulin resistance in particular contribute to a significant portion of this. Reversing this state is possible if the condition is diagnosed early and lifestyle modifications instituted. Drugs are an option if the lifestyle changes fail to yield results.




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