Natural Ways to Treat Insulin Resistance

 Blood sugar (aka glucose) has an important chaperone in the body known as insulin. This powerful hormone helps usher glucose into the cells where it can be used for energy. Without insulin, cells would not have access to this vital fuel source. After a meal, the digestive system turns food into glucose. Glucose is sent into the bloodstream ​causing blood sugar levels to rise.

​To control and balance these blood sugar levels, the pancreas produces insulin. Insulin then guides some of the glucose into cells that need it and stores the rest for later. It’s a pretty good system when it’s working properly.
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What is insulin resistance?

When there is too much glucose in the bloodstream, the chaperone, insulin, ends up knocking on the cell’s door too frequently. Finally, the cell gets frustrated and locks the door completely, resisting insulin’s request for entry. That cell becomes insulin resistant, which is problematic because then it doesn’t get the energy it needs while glucose continues to circulate in the bloodstream unabated. A good insulin resistance definition is that the cells lose their sensitivity to insulin causing an inability to uptake and utilize glucose for various tissues in the body. 
Insulin resistance increases the risk of illnesses such as heart disease and diabetes.

When insulin resistance occurs, it can increase the risk of many illnesses including heart disease and diabetes. The ill-effects of insulin resistance take place over a long period. According to scientific literature, insulin resistance can precede Type 2 diabetes development by as long as 10 to 15 years.  To avoid the long-term negative health implications of insulin resistance, it’s important to identify and address the causes as early as possible.
What causes insulin resistance? Obesity is a key cause of insulin resistance. What’s worse, carrying extra weight, especially abdominal obesity, creates a vicious cycle because it continues to worsen insulin resistance. 
In addition to being overweight, other causes of insulin resistance include: 

• Poor diet
• Being sedentary
• Lack of sleep
• Smoking

Preventing, treating, and reversing insulin resistance requires a three-pronged approach that addresses diet, lifestyle, and dietary supplements. Of these, a healthy diet plays the most crucial role.
Insulin resistance diet. The best diet for insulin resistance is one that promotes weight loss and helps maintain normal body weight. Dietary factors that are effective with this goal in mind include: 

• Low-glycemic
• Low-carbohydrate
• Low-fat
• High protein
• High fiber

Beans, lentils, and whole grains are a great choice for insulin resistance due to their fiber content.
Therefore, these are great foods for insulin resistance:

• Beans, lentils, whole grains and vegetables for their fiber content
• Lean meats, fish, and nuts for their protein content
• Citrus fruits and berries for their antioxidant content
• Dark green leafy vegetables for their nutrient content
• Healthy fats like olive oil, coconut oil, and avocados

Foods to avoid include:

• White bread and rice
• Starchy vegetables like potatoes, corn, and beets
• Saturated fats found in fatty meats and dairy
• Sugar-sweetened beverages and breakfast cereals
• Fruit juice and dried fruit
• Fried and processed foods

Insulin resistance lifestyle: Two key lifestyle factors to consider in addition to eating a healthy diet are exercise and sleep. Many studies have confirmed that there is a direct link between being a sedentary and an increased risk of insulin resistance.  The flip side is also true with research showing that consistent exercise will proactively reduce the risk of insulin resistance. 

Getting enough sleep is also critical to preventing and treating insulin resistance. Research shows that just one night of sleep deprivation will put the body into a state of insulin resistance so imagine the damage that can take place when there are multiple restless nights every week. 

Cinnamon can help lower blood sugar and improve insulin sensitivity.
Insulin resistance supplements. Scientific literature shows several targeted nutrients and herbs can help lower blood sugar and improve insulin sensitivity including:

• Berberine - some find it beneficial to take 500 mg 3 times daily for 8 to 12 weeks
• Chromium - some find it beneficial to take 500 mcg 2 time daily for 4 weeks
  • ​Chromium supplements should be taken with a carbohydrate-containing meal
• Cinnamon - some find it beneficial to take this as an essential oil in a carrier in a roller bottle
• Gymnema sylvestre - some find it beneficial to take 1-2 daily
• Psyllium Husk - some find it beneficial to take 5 g 3 times daily for 5-6 weeks

Most people find it beneficial to take 3 products from the above list. You can purchase any of the products mentioned below from our dispensary.

References
https://www.ncbi.nlm.nih.gov/pubmed/23118793
https://www.ncbi.nlm.nih.gov/pubmed/18397984?dopt=Abstract
https://www.ncbi.nlm.nih.gov/pubmed/9356027
https://www.ncbi.nlm.nih.gov/pubmed/15310739
https://www.ncbi.nlm.nih.gov/pubmed/9747644
https://www.ncbi.nlm.nih.gov/pubmed/12209371