Insulin is at the center of glucose metabolism. In the absence of this important hormone, sugar levels become deranged and this has the potential to cause both acute and chronic complications. In type 1 diabetes, the pancreatic cells responsible for its production are not functioning hence the hormone is completely absent. In type 2 diabetes, the hormone is present but resistance in body tissues exist. In this article, we will look at how to reverse insulin resistance.
The starting point should be the diet. A lot can be achieved by making changes to the quality and quantity of food that one consumes. Carbohydrates are a direct precursor of glucose which means that whenever one eats foods in this group the level of blood glucose is likely to spike. The problem is bigger if larger fewer meals are consumed (as opposed to smaller, more frequent meals).
High levels of blood glucose may cause over-stimulation of insulin receptors rendering them unresponsive to any further increases. When this occurs repeatedly, the risk of insulin resistance is increased markedly. For this reason, the general advice is that the amount of carbohydrates in a meal should be kept at a third. Proteins, vegetables and fruits should make up two thirds.
There are a number of other foods that are said to be beneficial to persons that have been identified as being at risk of suffering from this problem. These include foods that are rich in omega-3 fats, soy products, olive oil, beans and nuts among others. Mechanisms involved are widely varied and may include a reduction in oxidative stress, enhanced liver detoxification and a general improvement in carbohydrate metabolism.
Apart from diet, one must make an effort to take part in regular physical activity. Activities that require bursts of energy to be released are particularly helpful. Their benefits are twofold: a reduction in the amount of central abdominal fat that is a contributor to resistance and an increase in muscular contraction. Contracting muscle promotes glucose uptake which reduces the blood sugar levels.
There is a need to avoid stress at all costs. It has been shown through research that persons that chronically stressed have a higher risk of developing insulin resistance and subsequently diabetes type 2 than the general population. The main reason for this is that the production of a catabolic hormone known as cortisol is produced in greater quantities during stressful situations. Yoga, meditation, hypnosis and massage are ways of relaxation one may consider.
Failure to get adequate sleep has been shown to be a contributing factor to hormonal resistance. The underlying mechanisms are similar to those of stress. Sleeping eases, the stress on our physiological systems and gives them an opportunity to readjust. In the case of carbohydrate metabolism, for instance, the chemicals that are involved in communication between the hormone and the receptor are re-synthesized when we are resting.
When all these lifestyle modification strategies fail to yield results, drugs may be an option. There are many different types of drugs that are available in the market all with varying mechanisms of action. The end result, however, is a decrease in average blood glucose levels and a reduction in the risk of hormonal resistance.
The starting point should be the diet. A lot can be achieved by making changes to the quality and quantity of food that one consumes. Carbohydrates are a direct precursor of glucose which means that whenever one eats foods in this group the level of blood glucose is likely to spike. The problem is bigger if larger fewer meals are consumed (as opposed to smaller, more frequent meals).
High levels of blood glucose may cause over-stimulation of insulin receptors rendering them unresponsive to any further increases. When this occurs repeatedly, the risk of insulin resistance is increased markedly. For this reason, the general advice is that the amount of carbohydrates in a meal should be kept at a third. Proteins, vegetables and fruits should make up two thirds.
There are a number of other foods that are said to be beneficial to persons that have been identified as being at risk of suffering from this problem. These include foods that are rich in omega-3 fats, soy products, olive oil, beans and nuts among others. Mechanisms involved are widely varied and may include a reduction in oxidative stress, enhanced liver detoxification and a general improvement in carbohydrate metabolism.
Apart from diet, one must make an effort to take part in regular physical activity. Activities that require bursts of energy to be released are particularly helpful. Their benefits are twofold: a reduction in the amount of central abdominal fat that is a contributor to resistance and an increase in muscular contraction. Contracting muscle promotes glucose uptake which reduces the blood sugar levels.
There is a need to avoid stress at all costs. It has been shown through research that persons that chronically stressed have a higher risk of developing insulin resistance and subsequently diabetes type 2 than the general population. The main reason for this is that the production of a catabolic hormone known as cortisol is produced in greater quantities during stressful situations. Yoga, meditation, hypnosis and massage are ways of relaxation one may consider.
Failure to get adequate sleep has been shown to be a contributing factor to hormonal resistance. The underlying mechanisms are similar to those of stress. Sleeping eases, the stress on our physiological systems and gives them an opportunity to readjust. In the case of carbohydrate metabolism, for instance, the chemicals that are involved in communication between the hormone and the receptor are re-synthesized when we are resting.
When all these lifestyle modification strategies fail to yield results, drugs may be an option. There are many different types of drugs that are available in the market all with varying mechanisms of action. The end result, however, is a decrease in average blood glucose levels and a reduction in the risk of hormonal resistance.
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