Tips On How To Reverse Insulin Resistance

Insulin is a hormone that facilitates entry of glucose into the body tissues so that it can be used to provide energy. Resistance to this hormone is a situation where the body is unable to utilize it. This leads to a syndrome known as the metabolic syndrome and characterized by high blood sugar levels, elevated levels of lipids and abdominal obesity. Diabetic patients need information on how to reverse insulin resistance as early as possible before the condition becomes severe.

Several conditions have been documented as being major contributors to metabolic syndrome. Physical inactivity and obesity are perhaps the most well-known. At cellular level, the main problem is elevated blood sugar which overwhelms the absorptive mechanisms. The hormone receptors in particular are overused and as a result, they begin to shut down and even malfunction. The sugar remains high as it is not being absorbed. The end result is a cyclic destructive process.

One of the strategies that can be used to reverse the disorder is to change the diet so that it has more of slow carbohydrates. These foods cause a gradual rise in blood sugar rather than a sudden increase. As a result insulin response is also gradual. Over time, cellular immunity directed against the hormone wears off. Vegetables and fruits with lots of fiber eaten along with lean proteins are recommended. The addition of proteins slows down the absorption of sugars from these sources.

The Omega-3 group of fatty acids is also very effective. Research has established that these fats are very important in the rebuilding of cell walls. Most of the resistant cells suffer some degree of damage and there is need that they are replaced by healthier ones. It is at this point that the fats are needed. Omega 3 oils can be obtained from salmon, flaxseed oil, krill oil and wild mackerel.

A number of micronutrients improve the associated symptoms. One of such nutrients is magnesium. This element plays a central role in lipolysis (fat breakdown). Through mechanisms that are still not clearly understood, it improves hormonal resistance. Individuals with metabolic syndrome should have their levels of magnesium determined as deficiency is very common. Other nutrients also thought to be helpful are chromium and vitamin D.

Metabolic syndrome is closely related to obesity. The two worsen each other and controlling either leads to an improvement in the other. High sodium levels are the main cause of the obesity and therefore reducing these levels controls the weight and in the long run, the resistance. The recommended daily intake of sodium should not exceed 1500 mg.

There is a big role for exercise. One of the functions of physical exercise is to control the excessive weight gain. Another function is to enhance insulin uptake by contracting muscle fibers. Regular physical exercise has been associated with creation of more glycolytic receptors. It is recommended that one takes part in intense physical activity 30 minutes a day, at least 3 days in a week.