Insulin is a vital hormone as relates to the control of glucose metabolism. When this hormone is deficient in amount, blood sugar levels become deranged. Such is typical of type 1 diabetes in which artificial insulin has to be used. Type 2 diabetes is quite different since the hormone is present (in normal or reduced levels) but existing resistance at receptor level makes utilization difficult. There are a number of ways used to reverse insulin resistance.
Diet should be addressed as a matter of priority. Both the composition and quantity of diet have the potential to influence the interaction between the hormone and its receptors found in virtually all the cells in the body. A large amount of carbohydrates has been singled out as one of the major contributors of hormonal resistance. Carbohydrates are broken down to glucose directly which means that they contribute to high blood sugar levels.
The high sugar levels resulting from carbohydrate intake overstimulate the receptors which in some cases renders them unresponsive to the hormone. The general advice is that one should cut down on carbohydrates. Only a third of the meal should be made up of complex carbohydrates (as opposed to processed carbs). The rest should be protein, fruits and vegetables.
There are a number of supplements that have been shown to be beneficial to persons that are at risk of insulin resistance. These include, among others, those that are rich in omega-3 fats, olive oil, soy products, nuts and beans. It is believed that these groups of foods exert their effect at genetic level to improve the process of carbohydrate metabolism. Some reduce inflammation and oxidative stress and enhance detoxification by the liver.
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.
Chronic tress is a risk factor for type 2 diabetes. It has been shown that a person that is psychologically stressed on most occasions is at a higher risk of having hormonal resistance than someone in the general population. This is because, their levels of cortisol are generally higher and so is their metabolism of glucose. Strive to get time off to relax every so often. Some of the relaxation activities recommended include yoga, massage, hypnosis and meditation.
Focus on getting as much quality sleep as possible. The minimum target should be 6 hours (in a quiet and peaceful environment). The mechanisms by which lack of sleep contributes to lack of sleep contributes to hormonal resistances closely resemble those involved in stress. In both instances, there is a surge in cortisol. At the same time, sleep helps the physiological systems to reset and to re-synthesize essential chemicals.
In the event that the lifestyle changes are ineffective in achieving the desired goals, drugs will usually be considered. There are many classes of drugs that are often combined to get the best results. The mechanism of actions of these drugs tend to vary but all lead to one thing: a reduction in the level of blood sugar and by extension, the risk of hormonal resistance.
Diet should be addressed as a matter of priority. Both the composition and quantity of diet have the potential to influence the interaction between the hormone and its receptors found in virtually all the cells in the body. A large amount of carbohydrates has been singled out as one of the major contributors of hormonal resistance. Carbohydrates are broken down to glucose directly which means that they contribute to high blood sugar levels.
The high sugar levels resulting from carbohydrate intake overstimulate the receptors which in some cases renders them unresponsive to the hormone. The general advice is that one should cut down on carbohydrates. Only a third of the meal should be made up of complex carbohydrates (as opposed to processed carbs). The rest should be protein, fruits and vegetables.
There are a number of supplements that have been shown to be beneficial to persons that are at risk of insulin resistance. These include, among others, those that are rich in omega-3 fats, olive oil, soy products, nuts and beans. It is believed that these groups of foods exert their effect at genetic level to improve the process of carbohydrate metabolism. Some reduce inflammation and oxidative stress and enhance detoxification by the liver.
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.
Chronic tress is a risk factor for type 2 diabetes. It has been shown that a person that is psychologically stressed on most occasions is at a higher risk of having hormonal resistance than someone in the general population. This is because, their levels of cortisol are generally higher and so is their metabolism of glucose. Strive to get time off to relax every so often. Some of the relaxation activities recommended include yoga, massage, hypnosis and meditation.
Focus on getting as much quality sleep as possible. The minimum target should be 6 hours (in a quiet and peaceful environment). The mechanisms by which lack of sleep contributes to lack of sleep contributes to hormonal resistances closely resemble those involved in stress. In both instances, there is a surge in cortisol. At the same time, sleep helps the physiological systems to reset and to re-synthesize essential chemicals.
In the event that the lifestyle changes are ineffective in achieving the desired goals, drugs will usually be considered. There are many classes of drugs that are often combined to get the best results. The mechanism of actions of these drugs tend to vary but all lead to one thing: a reduction in the level of blood sugar and by extension, the risk of hormonal resistance.
