Bid adieu to prescription drugs with these highly effectual natural ways to deal with insulin resistance!
The generic instinct of a person suffering from insulin resistance is to resort to pharmacologic treatment with medications that reduce insulin resistance (insulin-sensitizing and antihyperglycemic effects) such as metformin and the thiazolidinediones, and sometimes even bariatric surgery. In contrary to these measures, let’s take a look at how we can deal with insulin resistance naturally. But before that, let us understand the issue insulin resistance properly.
1 What is insulin resistance?
Insulin is a hormone that plays a major role in metabolism, made in the pancreas – an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets make insulin and release it into the blood.
nsulin resistance, ois basically a condition in which the body produces insulin but does not use it effectively. When people have insulin resistance, glucose starts building up in the blood instead of being absorbed by the cells, and this leads to type 2 diabetes or pre-diabetes.
In insulin resistance; the muscle, fat, and liver ells of the body d not respond properly to insulin and thus cannot easily absorb glucose from the bloodstream. As a result, the body needs higher levels of insulin to help glucose enter cells.
2 Diseases associated with insulin resistance
There are multiple diseases associated with insulin resistance, apart from diabetes, namely obesity around the abdomen, gestational (pregnancy) diabetes, high blood pressure, high blood trigycerides, low blood “good” (HDL) cholesterol, heart attacks and strokes, PCOS, infertility, excess facial/body hair in women, liver problems, pancreatitis etc.
Read along for ways to curb insulin resistance naturally:
3 Changes in lifestyle
Exercise and Weight loss
Possessing excess body weight makes you much more prone to insulin resistance than most other people. Losing even just about 7% of body weight is said to make a major difference to your possibilities of developing insulin resistance. Shed your extra pounds by indulging in walking, running, dancing, working out, etc.
Tobacco messes with your lungs and your brain. Along with desensitizing the receptors in your brain, making it crave for more nicotine, it can also damage the cells’ insulin receptors.
Increase water intake
The simplest way to achieve this is to consume food items that contain a lot of water, like fruits, vegetables, non-cream based soups etc. Foods like dry fruits that contain very less water content must be avoided. Drinking plenty of water alone does not suffice; the water must also be present in the food you eat. This also helps flush out accumulated toxins in the body.
Responding differently to stress
Many people tend to overeat when they are stressed. This may make us feel better at that instant, but the extra calories and carbohydrates worsen insulin resistance. Try dealing with stress by practicing yoga or resorting to other effective means.
4 Changes in eating habits
Altering our diets can play a pivotal role in dealing with insulin resistance. All in all, we must reduce the intake of calories, carbohydrates and increase the intake of water, fibres, foods with low glycemic index and choose good fats (monounsaturated and polyunsaturated) over regular fats.
Here are some food items which can directly impact insulin resistance.
Spices like turmeric, Ginger and cinnamon
Turmeric is an anti-flammatory herb. A study proved that curcumin, an active compound found in turmeric was about 500-100,000 times more effective at activating glucose uptake than the prescription drug metformin.
Consume ginger in the form of something simple; say ginger tea, to have improved sensitivity to insulin. Even about 1600 mg ginger a day can make a difference.
Less than half a teaspoon a day of cinnamon aids in the slowing down of the emptying of the stomach, and hence reducing blood sugar levels.
Fresh Fruits and vegetables
Toxins present in your body can reduce your cells’ sensitivity to insulin. Hence you must wade away from environmental pollutants and stick to fresh, organic fruits and vegetables, to help you flush out all your toxins.
Avoiding refined sugar
Refined sugars are the worst kind of carbohydrates, and can majorly tamper with your blood sugar levels. Try alternatives like honey, date syrup, palm sugar etc.
5 Daily intake of berries
Strawberries, bilberries, chokeberries, lingonberries, cranberries, blackberries etc. are capable of controlling your blood sugar levels and thereby reducing your after-meal insulin spike. They are excellent sources of anti-oxidants and help fight off inflammation and insulin resistance.
Proteins, vitamin D and Omega-3 fatty acids
Obtain ample amounts of vitamin D by exposing your skin to the sun, consumption of beef liver, egg yolks etc. Oily fish like tuna, mackerel, sardines and salmon are packed with vitamin D and omega-3 fatty acids.
Proteins aid not only in muscle building but also in hormone regulation. It reduces the production of insulin and promotes the production of glucagon, a hormone that can counterbalance the amount of insulin in the body.