Insulin is one of the most important hormones in the process of metabolism. When insufficient in amount or when the body cannot utilize it, the control of blood sugar levels is compromised. This has the potential to cause both acute and chronic complications. Insulin resistance is a phenomenon that occurs when insulin is adequate but cannot stimulate its receptors. It is a common cause of type 2 diabetes. There are a number of ways on how to reverse insulin resistance.
One of the most important steps is to make dietary modifications. Carbohydrates are the commonest cause of elevated blood sugar. When broken down, carbohydrates yield glucose which directly increase blood sugar. You need to cut down on the amount of carbs in the diet as much as possible. The general recommendation is that carbohydrates should comprise not more than a third of the meal.
Generally, the glycemic index of proteins, fruits and vegetables is lower than that of carbohydrates. This means that these foods have a lower tendency to raise the level of blood sugar as compared to carbohydrates. Their proportion of the regular diet should, therefore, be increased even as that of carbohydrates is reduced. Supplements are other additions that should be added as well. Those deemed to be most beneficial include fish oil, magnesium, calcium, multivitamins and chromium.
Another lifestyle modification that can be made is regular engagement in physical exercise. Exercise has a number of roles that it plays in the process of metabolism. Among them is the fact that it helps in the reduction of central body fat which would otherwise increase the risk of diabetes. Another major benefit is that there is an increase in the demand for glucose when muscles contract during exercise. This reduces the amount of glucose in circulation.
Stress is a cause of fluctuations in blood glucose and should be avoided as much as possible. If not managed in time, it may keep the levels high in susceptible individuals and predispose to insulin resistance and by extension, diabetes. Increased levels of a hormone referred to as cortisol are one of the main contributing factors. Regular relaxation through techniques such as biofeedback, meditation and yoga is usually helpful.
Related to stress management is the issue of getting adequate sleep. Like uncontrolled stress, poor quality sleep has the potential to cause derangement in the levels of blood sugars. Some of the causes of poor quality sleep include a noisy environment, obstructive sleep apnea and long working hours that disrupt the sleep wake cycle. The average adult should aim for at least 6 hours of quality sleep.
Drugs are often considered for resistance reversal if the other methods fail to yield the desired results. The drugs used here are of varied types. Biguanides (metformin, for example) are among those that are used commonly. Their main mechanism of action is the stimulation of the insulin receptors. Another group is the thiazolidinediones. These work by increasing cellular response to glucose.
Insulin resistance has been identified as one of the main causes of type 2 diabetes. The condition occurs when body cells fail to respond to insulin even when the hormone is in adequate concentration. Fortunately, there are a number of interventions that can be undertaken to deal with this problem. They include the modification of diet, engagement in physical exercise and stress reduction among others.
By Michelle Myers
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