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.
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:
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:
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:
Foods to avoid include:
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:
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.
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