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.
In general the strategies that are used include dietary modification, regular physical exercise, supplements and reduction of psychological stress reduction. It is common for the various options to be used in combination. Each of them works differently but in the end all of them help to reduce oxidative stress, inflammatory changes as well as helping in liver detoxification.
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.
Carbohydrates are generally regarded as being highly glycaemic. What this means is that they produce much more glucose that other groups of food. If you are struggling with hormonal resistance, it is a high time that you reduced the number of servings of carbohydrate that you serve yourself. Instead, eat more of proteins, vegetables and fruits all of which are classified as low glycaemic foods.
The importance of physical exercise cannot be overemphasized. During exercise, the metabolic requirements of the body increase and this helps to burn down excess glucose that is contributing to hormonal resistance. At the same time, exercise helps in redistribution of fat tissue effectively curbing excess weight which is another of the biggest risk factors. It is recommended that one takes part in small amounts of high intensity exercise rather than the low intensity cardio.
Psychological stress is another important cause of hormonal resistance and diabetes. The hormone cortisol is usually produced in stressful situations. Cortisol is a pro-metabolic hormone that causes an increase in the amount of circulating glucose among other things. If the levels of cortisol are elevated for long periods of time, the risk for hormonal resistance increases significantly. Engaging in relaxation exercises helps reduce this risk.
Various supplements have been used over the years and a number of them have been found to be very helpful. Magnesium is one of the supplements that have been in use for a while now. The element is said to help in increasing insulin sensitivity and facilitating fat digestion. Others that have been tried include vitamin B complex, chromium and calcium.
Pharmacotherapy options are often considered when the natural options fail. There are many different classes of drugs available for the condition all with varying degrees of successes. Commonly, drugs from different classes are combined to enhance their effect. The common denominator in all their actions is a reduction in the amount of blood glucose levels.
In general the strategies that are used include dietary modification, regular physical exercise, supplements and reduction of psychological stress reduction. It is common for the various options to be used in combination. Each of them works differently but in the end all of them help to reduce oxidative stress, inflammatory changes as well as helping in liver detoxification.
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.
Carbohydrates are generally regarded as being highly glycaemic. What this means is that they produce much more glucose that other groups of food. If you are struggling with hormonal resistance, it is a high time that you reduced the number of servings of carbohydrate that you serve yourself. Instead, eat more of proteins, vegetables and fruits all of which are classified as low glycaemic foods.
The importance of physical exercise cannot be overemphasized. During exercise, the metabolic requirements of the body increase and this helps to burn down excess glucose that is contributing to hormonal resistance. At the same time, exercise helps in redistribution of fat tissue effectively curbing excess weight which is another of the biggest risk factors. It is recommended that one takes part in small amounts of high intensity exercise rather than the low intensity cardio.
Psychological stress is another important cause of hormonal resistance and diabetes. The hormone cortisol is usually produced in stressful situations. Cortisol is a pro-metabolic hormone that causes an increase in the amount of circulating glucose among other things. If the levels of cortisol are elevated for long periods of time, the risk for hormonal resistance increases significantly. Engaging in relaxation exercises helps reduce this risk.
Various supplements have been used over the years and a number of them have been found to be very helpful. Magnesium is one of the supplements that have been in use for a while now. The element is said to help in increasing insulin sensitivity and facilitating fat digestion. Others that have been tried include vitamin B complex, chromium and calcium.
Pharmacotherapy options are often considered when the natural options fail. There are many different classes of drugs available for the condition all with varying degrees of successes. Commonly, drugs from different classes are combined to enhance their effect. The common denominator in all their actions is a reduction in the amount of blood glucose levels.
