How to Treat Insulin Resistance

How to Treat Insulin Resistance

A patient with insulin resistance has cells that do not respond to insulin’s demands to eliminate sugars from the bloodstream. A rise in blood sugar (glucose) results from this process. By creating an excessive amount of insulin, the body causes its blood sugars to rise, which starts a dangerous cycle. Sugar (glucose) in the blood is converted into fat by the body when this happens. Over time, you may develop chronic inflammation, Type 2 Diabetes, obesity, metabolic syndrome, and heart disease. You should work with your physician to modify your diet and lifestyle to avoid this. [1]

Diet and exercise to treat insulin resistance

should include complex carbohydrates

You should consume 90 to 95% complex carbohydrates each day. Your body takes longer to process complex carbs because their molecular structure is more complex. As a result, your body has an easier time processing glucose. Whole, unprocessed carbohydrates are found in whole grains, beans, lentils, peas, and vegetables. [2]

Processed foods often contain simple carbohydrates (such as glucose, fructose, and sucrose, which are quickly processed by the body).

Related: How To Give An Insulin Injection Properly

Reducing your sugar intake will help to treat insulin resistance

While sugar itself does not cause diabetes, sugar-laden drinks (for example, those containing high-fructose corn syrup) have been linked to elevated blood sugar levels and Type 2 diabetes risk. Make sure to eat as much fresh, unprocessed food as possible. To determine the amount of sugar in a food, you’ll have to read the label carefully. Since sweeteners are often used in a wide variety of products, check the labels before purchasing. [3]

It is best to stay away from “white” foods. Eat only whole-grain bread, whole-wheat pasta, and whole-grain rice instead of white bread, pasta, and rice.

It is not a requirement for manufacturers to list added sugars on their labels.

Related: What Are The Possible Effects of Diabetes on Your Body

Avoid processed foods

It is best to avoid processed foods since they are both sweetened and contain simple carbohydrates. You should eat food that is as natural and whole as possible. Cook as much as you can from scratch rather than relying on prepared foods. As a result, you can control the quality of your food and its additives.

Eat more fiber to treat insulin resistance

Eat more fiber to treat insulin resistance

Research suggests that fiber can reverse type 2 diabetes, along with whole grains. Every meal should contain fiber. Adding ground flaxseed to your meals is a simple way to get fiber. Fiber can also be found in:

  • Brans: Bran from corn, oats, and wheat
  • Beans: Black beans, navy beans, lentils
  • Berries: Strawberry, raspberry, blackberry
  • Whole grains: wheat, barley, oats, bulgur
  • Vegetables: Vegetables like peas, squash, and leafy greens
  • Nuts and seeds
  • Fruits: Prunes, figs, pears

Increase your intake of fruits and vegetables

Adding vegetables and fruits of all colors will increase your vitamin intake. Fruit shouldn’t be avoided due to its sugar content. In fruit, sugars and fiber combine to make your body absorb sugar more slowly.

You should incorporate fresh fruit more often than dried fruit because dried fruits contain more sugar than fresh fruits. Among the best options are berries.

Consume lean proteins to treat insulin resistance

If you want to eat fish or poultry without skin, choose those. There can be a lot of animal fat on the skin, along with hormones and antibiotics. Enjoy fish caught from wild waters weekly. Tuna, salmon, cod, and haddock are all good options. Omega-3 fatty acids, found in all of these foods, are anti-inflammatory.

You should limit your consumption of red meat even though it doesn’t contain carbohydrates that can increase your blood sugar. You may have higher cholesterol levels if you eat red meat.

Incorporate exercise to treat insulin resistance

Incorporate exercise to treat insulin resistance

Regular physical activity is an important part of treating insulin resistance in addition to improving your diet. Exercise a little bit every day (30 minutes five days a week is sufficient). As a bonus, you can incorporate simple tips like taking the stairs instead of the elevator or parking your car farther away from a door to increase your baseline activity level.

In case you haven’t worked out in a while or you are out of shape, don’t jump into a rigorous exercise routine. Get advice from your doctor before you begin an activity, and take things slowly.

Related: A Step By Step Guide To Increase Walking Stamina

Taking supplements and herbs to treat insulin resistance

Consider your risk for insulin resistance

The natural balance between blood sugar can be upset by several factors, leading to too many episodes of hyperglycemia (high blood sugar) followed by episodes of hypoglycemia (low blood sugar). In addition, eating too many simple sugars, being obese, and having a family history of diabetes can contribute to diabetes.

An imbalance of blood sugar will eventually weaken your blood sugar control system, which can then lead to insulin resistance and diabetes (once you have been insulin resistant for months to years).

Consult your doctor

Your doctor may recommend a blood glucose test if you are concerned about your blood sugar levels (perhaps because you have a family history of diabetes). If you have made changes to your diet or lifestyle to control your blood sugar, let your doctor know. To prevent diabetes, you should see your doctor regularly for tests and checkups.

It is possible that medication can reverse insulin resistance in some cases.

Don’t take minerals or supplements without speaking with your doctor first. Follow the dosage advice given by your physician and manufacturer when it comes to tracing minerals, as excessive amounts can be toxic.

Blood sugar can be controlled by cooking with herbs

To help control blood sugar levels, you can use a variety of herbs in your diet. The spices are safe to use with no side effects and can be used to flavor meals. Sugar cravings might also be eased by these herbs. You might want to try:

  • Fenugreek
  • Cinnamon
  • Okra (not really an herb, but more of a side dish)
  • Ginger
  • Onions and garlic
  • Basil

Include herbal supplements in your diet

Several herbal supplements are shown to reduce blood sugar levels in studies. The bitter melon helps to prevent sugar from being absorbed by the intestines. You can also take a supplement, Coptis Chinensis, which comes from root plants and increases the body’s response to insulin. Additionally, you can include Gymnema Sylvestre, a supplement that promotes insulin synthesis in the pancreas.

Medications that regulate glucose levels may interact with these herbal supplements such as bitter melon. Before starting any new supplement, consult your physician.

Include herbal supplements in your diet

Take antioxidants

Coenzyme Q10 (CoQ10) and alpha-lipoic acid (ALA) is an effective treatment. Controlling blood sugar levels is possible with these antioxidants. The antioxidant CoQ10 is synthesized in all cells, while ALA stabilizes blood sugar levels. Supplementing with CoQ10 may prevent the disease in diabetics since their levels are lower.

The amino acid carnitine may be beneficial to you. It works by converting fat into energy, thus reducing blood sugar and blood fat levels.

Make use of omega-3 fatty acid supplements

Low blood sugar levels can cause inflammation that can be reduced by healthy fats like omega-3. A flaxseed oil supplement, an evening primrose oil supplement, and an omega-3 fatty acid supplement may be beneficial. Healthy fats can be found in all of these sources.

Researchers have demonstrated that omega-3 supplements and insulin resistance treatment work well together.

Add a vitamin supplement to your diet

Several B-vitamins works to prevent diabetes, reduce cholesterol levels, and regulate blood sugar levels. Among the vitamins to look for are Biotin (a B-complex vitamin), Niacin (another B-complex vitamin), Vitamin B6, and Vitamin B12. Vitamin C may reduce insulin resistance, which can be beneficial for your health. Increasing insulin sensitivity may also benefit from vitamin D. Vitamins should be administered as directed by their manufacturers.

Supplement your diet with minerals. Maintaining blood sugar levels is possible through the use of several minerals. In addition to magnesium, zinc, chrome, vanadium, potassium, manganese, and selenium, they are also abundant in food sources.

Tips

  • Cut back on portion sizes at other meals while eating most of your complex carbohydrates at lunch.
  • Use a crockpot or prepare food ahead of time and freeze it (like rice, beans, or meats, if you’re in a hurry).
  • Get six to eight glasses of 8-ounce water a day.
  • As you know, insulin resistance did not happen overnight, and you will need to exert yourself to get it under control.
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