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.
Physical exercise also has an important role to play. The benefits are mainly two fold. The first is that it helps to reduce the amount of central abdominal fat. Central abdominal fat is a predisposing factor for many metabolic conditions including diabetes mellitus. Another major benefit of exercise is the fact that it increases the utilization of glucose by contractile muscles which in turn reduces the levels 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 control is the need for adequate quality sleep. It is increasingly becoming evident that poor quality of sleep is a predisposing factor to diabetes mellitus. Some of the causes of inadequate sleep include long working hours, obstructive sleep apnea and noisy sleeping environments among others. The target should be to sleep for at least 6 hours every night in a serene environment.
Drugs can be considered if the lifestyle changes fail to yield the desired results. There are many alternatives that exist. Biguanides (of which metformin is a well-known example) are among the commonly used types. Their mechanism of action involves an improvement in the functioning of the insulin receptors. Another major group is that of the thiazolidinediones. The drugs in this group increase the cellular response to glucose.
Among the leading causes of type 2 diabetes is insulin resistance. This phenomenon is seen when the cells fail to respond to insulin in spite of the latter being present in the body in adequate amounts. There are several things that can be done so as to reverse this condition. They include regular physical exercise, stress reduction and diet modification among others.
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.
Physical exercise also has an important role to play. The benefits are mainly two fold. The first is that it helps to reduce the amount of central abdominal fat. Central abdominal fat is a predisposing factor for many metabolic conditions including diabetes mellitus. Another major benefit of exercise is the fact that it increases the utilization of glucose by contractile muscles which in turn reduces the levels 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 control is the need for adequate quality sleep. It is increasingly becoming evident that poor quality of sleep is a predisposing factor to diabetes mellitus. Some of the causes of inadequate sleep include long working hours, obstructive sleep apnea and noisy sleeping environments among others. The target should be to sleep for at least 6 hours every night in a serene environment.
Drugs can be considered if the lifestyle changes fail to yield the desired results. There are many alternatives that exist. Biguanides (of which metformin is a well-known example) are among the commonly used types. Their mechanism of action involves an improvement in the functioning of the insulin receptors. Another major group is that of the thiazolidinediones. The drugs in this group increase the cellular response to glucose.
Among the leading causes of type 2 diabetes is insulin resistance. This phenomenon is seen when the cells fail to respond to insulin in spite of the latter being present in the body in adequate amounts. There are several things that can be done so as to reverse this condition. They include regular physical exercise, stress reduction and diet modification among others.
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