The hormone insulin plays a crucial role in carbohydrate metabolism and regulation of glucose levels. Its deficiency results in a metabolic disorder referred to as diabetes mellitus. Interestingly, this condition may also be seen in presence of normal levels of the hormone. When this happens, the most likely reason is that the body is not able to utilize it. This is known as insulin resistance or metabolic syndrome and commonly complicates poorly controlled diabetes. Knowing how to reverse insulin resistance will help affected individuals alleviate some of the associated symptoms.
Insulin resistance, also known as metabolic syndrome, is characterized by elevated blood glucose levels, abnormal levels of lipids and central obesity. A number of factors that predispose to the condition have been identified. Physical inactivity, obesity, psychological stress and carbohydrate rich diets are the greatest contributors. All these factors worsen diabetes. They keep the glucose levels persistently high, a fact that overwhelms uptake mechanisms. The receptors for the hormone are overused and most of them shut down.
There are a number of steps that can be taken to control the condition. They include taking part in regular physical exercise, modifying the diet, taking supplements and reducing stress among others. Dietary modification, involves reduction in the intake of high glycemic foods and to instead consume more proteins, fruits and vegetables. The focus should be on the reduction of oxidative stress, prevention of inflammation and enhancement of liver detoxification.
Foods known to have antioxidant and anti-inflammatory benefits include those with omega-3 fats, olive oil, beans, nuts, seeds and soy products. These foods work at gene level to promote healthy metabolism, prevent inflammation and facilitate detoxification by the liver. Their metabolism is such that the rise in glucose levels is gradual rather than sudden. As a result the response in insulin is also gradual which helps to minimize the chances of resistance.
Supplements also have their place. Magnesium, for example, alleviates some of the associated symptoms. It helps in lipolysis (fat breakdown) and also improves insulin sensitivity. It is an element that has been found to be deficient in many patients with the syndrome. Other important supplements that are recommended include vitamins D, B, E, C and E as well as chromium and calcium.
Stress is a major cause of diabetes mellitus type 2. Its control, therefore, will greatly help reverse the condition. Stress is associated with increased levels of the hormone cortisol. This hormone contributes to the abnormal fat distribution, increased chances of inflammation and elevated glucose levels. There are a number of relaxation techniques that may be used to reduce stress. They include yoga, massage, exercise, meditation, hypnosis and guided imagery among others.
Physical exercise helps improve hormonal sensitivity. It also helps in the breakdown and redistribution of fat tissue. As one is engaged in physical exercise, there is increased demand for glucose which results in increased uptake and lowered levels in the blood. Brisk walking for 30 minutes daily helps maintain low levels of glucose. To reverse resistance, the exercise should be a little more intense. Aerobic exercises done for one hour for five to six days in a week may be effective.
There are drugs that may be used to improve symptoms but the general advice is that they should only be used when everything else fails. The main groups include biguanides, thiazolidinedione drugs and alpha glucosidase inhibitors. Patients who need to get more details on how to reverse insulin resistance patients need to consult their diabetic specialists.
Insulin resistance, also known as metabolic syndrome, is characterized by elevated blood glucose levels, abnormal levels of lipids and central obesity. A number of factors that predispose to the condition have been identified. Physical inactivity, obesity, psychological stress and carbohydrate rich diets are the greatest contributors. All these factors worsen diabetes. They keep the glucose levels persistently high, a fact that overwhelms uptake mechanisms. The receptors for the hormone are overused and most of them shut down.
There are a number of steps that can be taken to control the condition. They include taking part in regular physical exercise, modifying the diet, taking supplements and reducing stress among others. Dietary modification, involves reduction in the intake of high glycemic foods and to instead consume more proteins, fruits and vegetables. The focus should be on the reduction of oxidative stress, prevention of inflammation and enhancement of liver detoxification.
Foods known to have antioxidant and anti-inflammatory benefits include those with omega-3 fats, olive oil, beans, nuts, seeds and soy products. These foods work at gene level to promote healthy metabolism, prevent inflammation and facilitate detoxification by the liver. Their metabolism is such that the rise in glucose levels is gradual rather than sudden. As a result the response in insulin is also gradual which helps to minimize the chances of resistance.
Supplements also have their place. Magnesium, for example, alleviates some of the associated symptoms. It helps in lipolysis (fat breakdown) and also improves insulin sensitivity. It is an element that has been found to be deficient in many patients with the syndrome. Other important supplements that are recommended include vitamins D, B, E, C and E as well as chromium and calcium.
Stress is a major cause of diabetes mellitus type 2. Its control, therefore, will greatly help reverse the condition. Stress is associated with increased levels of the hormone cortisol. This hormone contributes to the abnormal fat distribution, increased chances of inflammation and elevated glucose levels. There are a number of relaxation techniques that may be used to reduce stress. They include yoga, massage, exercise, meditation, hypnosis and guided imagery among others.
Physical exercise helps improve hormonal sensitivity. It also helps in the breakdown and redistribution of fat tissue. As one is engaged in physical exercise, there is increased demand for glucose which results in increased uptake and lowered levels in the blood. Brisk walking for 30 minutes daily helps maintain low levels of glucose. To reverse resistance, the exercise should be a little more intense. Aerobic exercises done for one hour for five to six days in a week may be effective.
There are drugs that may be used to improve symptoms but the general advice is that they should only be used when everything else fails. The main groups include biguanides, thiazolidinedione drugs and alpha glucosidase inhibitors. Patients who need to get more details on how to reverse insulin resistance patients need to consult their diabetic specialists.
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