Insulin resistance has been singled out as the most significant contributor to type II diabetes. The unfortunate thing is that most people do not know that they actually have the condition until they develop overt diabetes. Identifying the disorder in time plays a key role in ensuring that its progress is kept in check. If you have been diagnosed with the hormone disorder, there are a number of strategies on how to reverse insulin resistance that you will find helpful.
The options that are available can be used singly or in combination. It has been shown through research that outcomes are better when several strategies are employed simultaneously. Dietary modification, engaging in regular physical exercise, reducing psychological stress and the use of nutritional supplements are all commonly used strategies. Although each of them works differently they all help in reducing inflammatory changes in the body, detoxifying the liver and reducing oxidative stress.
The first thing that you need to do is to identify the foods that need to be reduced in the diet and those that should be increased. This may mean that you work very closely with your nutritionist. In general, the intake of carbohydrates should be reduced significantly. Carbohydrates are broken down to glucose which usually accumulates in the body in the absence of insulin hormone.
Foods that produce high amounts of glucose after metabolism are said to be highly glycaemic. Most carbohydrates fall under this category. They are the foods that contribute most to the progression of diabetes. The general recommendation is that persons at risk should take more protein, fruits and vegetables. Foods with olive oil, beans, soy products and omega-3 oils are among those thought to be most helpful.
Regular physical exercise is very important as regards the handling of hormonal resistance. This is achieved through a number of mechanisms. One of the ways in which exercise is beneficial is that it helps in reducing the amount of glucose in circulation by increasing the rate of metabolism. Exercise has been shown to also contribute to fat redistribution and thus help in weight control. Taking part in activities that require large bursts of energy is more beneficial than low intensity cardio.
Stress is one of the contributors of high levels of glucose in circulation. This occurs due to an increase in the levels of a hormone known as cortisol. Cortisol is typically produced in stressful conditions and one of its roles is to increase the breakdown of macromolecules into molecules such as glucose. When consistently high, cortisol may contribute to hormonal resistance and diabetes. Taking part in relaxation exercises such as yoga and meditation are very useful in these cases.
There are a number of supplements said to be helpful. Magnesium supplements are among those that have been widely studied. They are said to facilitate fat digestion and increase insulin sensitivity. Other important supplements include the vitamin B complex, calcium and chromium. The exact mechanisms involved remain largely unclear.
If the natural options fail then you may need to turn to pharmacotherapy. A lot of research has gone into diabetes and its treatments and the results have been very encouraging. Today, there are numerous types of drugs that can be used in the management of the condition. Although the mechanisms of action are different, the common effect for all of them is a reduction in blood sugar levels or increased hormone sensitivity.
The options that are available can be used singly or in combination. It has been shown through research that outcomes are better when several strategies are employed simultaneously. Dietary modification, engaging in regular physical exercise, reducing psychological stress and the use of nutritional supplements are all commonly used strategies. Although each of them works differently they all help in reducing inflammatory changes in the body, detoxifying the liver and reducing oxidative stress.
The first thing that you need to do is to identify the foods that need to be reduced in the diet and those that should be increased. This may mean that you work very closely with your nutritionist. In general, the intake of carbohydrates should be reduced significantly. Carbohydrates are broken down to glucose which usually accumulates in the body in the absence of insulin hormone.
Foods that produce high amounts of glucose after metabolism are said to be highly glycaemic. Most carbohydrates fall under this category. They are the foods that contribute most to the progression of diabetes. The general recommendation is that persons at risk should take more protein, fruits and vegetables. Foods with olive oil, beans, soy products and omega-3 oils are among those thought to be most helpful.
Regular physical exercise is very important as regards the handling of hormonal resistance. This is achieved through a number of mechanisms. One of the ways in which exercise is beneficial is that it helps in reducing the amount of glucose in circulation by increasing the rate of metabolism. Exercise has been shown to also contribute to fat redistribution and thus help in weight control. Taking part in activities that require large bursts of energy is more beneficial than low intensity cardio.
Stress is one of the contributors of high levels of glucose in circulation. This occurs due to an increase in the levels of a hormone known as cortisol. Cortisol is typically produced in stressful conditions and one of its roles is to increase the breakdown of macromolecules into molecules such as glucose. When consistently high, cortisol may contribute to hormonal resistance and diabetes. Taking part in relaxation exercises such as yoga and meditation are very useful in these cases.
There are a number of supplements said to be helpful. Magnesium supplements are among those that have been widely studied. They are said to facilitate fat digestion and increase insulin sensitivity. Other important supplements include the vitamin B complex, calcium and chromium. The exact mechanisms involved remain largely unclear.
If the natural options fail then you may need to turn to pharmacotherapy. A lot of research has gone into diabetes and its treatments and the results have been very encouraging. Today, there are numerous types of drugs that can be used in the management of the condition. Although the mechanisms of action are different, the common effect for all of them is a reduction in blood sugar levels or increased hormone sensitivity.
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