The condition where cells fail to respond normally to the hormone insulin is a pathological condition known as Insulin resistance or IR. The human body produces insulin when glucose starts to be released into the bloodstream from the digestion of carbohydrates in the diet. Under healthy and normal conditions, this insulin response triggers glucose being taken into body cells to be used for energy. This will inhibit the use of fats from our body to be used as energy. A number of factors increase the risk of insulin resistance, including high consumption of fructose from sweeteners, excess body weight, smoking and even lack of sleep may increase insulin resistance. As your cells become insulin resistant, the pancreas will keep on making insulin and pump it into our bloodstream. Over the years, the cells responsible for producing insulin in the pancreas and can no longer produce enough insulin to manage glucose in our blood and leads to diabetes.
Signs of Insulin Resistance
Experts say that the fastest way to tell if you have this condition is having a large waist A waist that measures 35 inches or more for women, and 40 or more for men will increase the odds that you will have insulin resistance and metabolic syndrome. High blood sugar and high blood pressure are also indicative of this condition. Another visible indicator are patches of dark skin at the back of your neck, elbows, knees, and knuckles.
Prevention and Reversal of Insulin Resistance
There is a lot of good resource available on how to prevent or even reverse this condition. You can read about it on blogs, watch videos and printed information to combat this disorder. Losing weight, getting regular exercise and not skimping on sleep can all improve your insulin sensitivity. It is important, however, that when you exercise, combine it with diet and good sleep for a whopping 80 Percent increase in insulin sensitivity. Studies have confirmed that sleep deprivation is actually one of the leading causes of insulin resistance.
The Insulin Resistance Diet
The Insulin Resistance Diet is a weight loss diet program that is designed to help those who suffer from insulin resistance. The main difference from other dietary programs will be that this diet will let the person eat occasional carbs and sugar. the diet primarily emphasizes eating more protein and having balanced levels of carbohydrates. Limitation of excessive carbohydrate intake is one of the key elements in this diet. Avoid sweetened beverages, or avoid sugar in all its forms as they are major contributors to insulin resistance. It is better to stick with water, coffee, and tea as your main go-to beverage. Eating more fiber is also included if you want to reverse this condition. Omega 3 fatty acids are also recommended for people with high glycemic count. Physical activity together with this diet will help your body respond better to insulin. Take small steps as your body may shock itself when you do sudden diet changes or shifts in activities. Track your progress and get support from a coach or a health professional to further avoid risking your health.
The takeaway here is that a healthy outlook in life is actually just a matter of changing how you do things, such as your diet and activities. Eating smaller portion plus adding physical activities to your day will do wonders for your Insulin Resistance improvement.