Insulin resistance has become a huge problem in our culture and can lead to many of the chronic health problems we see today, such as obesity, type 2 diabetes, and heart disease. But there are ways to reverse insulin resistance. Stay because then we share how.
Insulin resistance is also linked to high blood pressure, high cholesterol, thyroid problems, muscle loss, fat gain, fatty liver, breast cancer, endometrial cancer, and other cancers. And insulin resistance has even been linked to Alzheimer’s disease.
Also, Did you know that insulin resistance can also cause many of the symptoms that most women attribute to menopause? It’s true. Insulin has a cascading effect on all of your hormones, including estrogen, progesterone, and testosterone.
When insulin isn’t doing its job, it’s nearly impossible to reduce menopausal symptoms, including hot flashes and night sweats. It also makes it very difficult to lose weight. balance insulin it may be the key to getting your hormones and health back in balance.
What is insulin and how does it work?
The insuline is an hormon produced for the pancreas. Its main function is to control the way your body uses glucose for energy. When blood sugar levels rise after a meal, the pancreas releases insulin to help the body’s cells, especially those in the liver and muscles, absorb glucose. Your liver converts stored glucose into glycogen for future use.
When blood sugar levels get too low, the pancreas releases a hormone called glucagon. Glucagon forces the liver to convert glycogen back to glucose, which causes blood sugar to rise.
You always have low levels of insulin circulating in your body. When insulin is out of balance, the result is abnormal blood sugar levels. High insulin levels can make you feel tired, bloated, and trigger sugar cravings. And, the more insulin you have circulating in your body, the harder it is to lose weight and burn fat.
What is insulin resistance?
insulin resistance It occurs when the pancreas releases insulin, but your body doesn’t use it properly, causing blood sugar levels to stay high instead of falling into the normal range. This can happen if you consistently consume too many carbohydrates.
Some risk factors for developing insulin resistance include:
- Family history of diabetes
- Gestational diabetes
- Apple shape (more weight around the waist)
- Polycystic ovaries (PCOS)
- Diet rich in refined carbohydrates
- sedentary lifestyle
- BMI (Body Mass Index) greater than 29
- Use of antidepressants (especially SSRIs)
- Use of steroid medications
- Being filled with fear and anger as dominant emotions
Fear and anger are present in all diseases. This is because emotions such as fear and anger, when sustained for a long time, create chemical reactions in your body that do not support your health. In this video, I share how fear and anger can manifest in your body.
Ways to determine if you have insulin resistance
These ways to determine if you could have insulin resistance right now, they are accessible and we all, as adults, should do it.
Calculate your waist-hip ratio
Measure around your natural waist and also around the fullest part of your hips. Divide your waist measurement by your hip measurement. For women, the ratio should not exceed 0.8. If you’re above that, it means you’re at risk for insulin resistance. The number for men is 1.0.
Take a fasting insulin test
Ask your doctor to order a blood glucose and insulin test. Typically, you fast for 12 hours and then have your blood drawn. You will then eat a meal and have a second blood draw two hours after the meal. Fasting blood glucose levels should be below 90 mg/dL. If your levels are 100 to 125 mg/dL, you’re considered in the prediabetes range and it’s insulin resistance. Fasting insulin levels should be around 5 mcU/ml (microunits per milliliter). Any higher value indicates insulin resistance.
control your cholesterol
Abnormal blood cholesterol, in addition to abnormal fasting insulin and blood glucose, can indicate that you have insulin resistance, especially if you have low HDL and high triglycerides. Normally, fasting triglycerides should be below 150. But more importantly, you should aim for a 1:2 ratio of triglycerides to cholesterol.
Do a skin check
A skin condition called acanthosis nigricans is associated with insulin resistance. Look for patches of dark skin on your neck, elbows, knees, and armpits. Skin warts are also a sign of insulin resistance.
How to reverse insulin resistance and improve your hormonal health
An imbalance in insulin and glucose levels can be easily controlled with changes in diet and lifestyle. If you diagnose insulin resistanceHere’s what you can do to reverse its course, reduce symptoms of estrogen dominance, and prevent the hormonal cascade that causes inflammation and disease.
Eat a low-carbohydrate, moderate-protein, high-fat (LCHF) diet
Weight loss can help the body respond better to insulin. Canadian nephrologist Jason Fung, MD, is a leading expert on low-carbohydrate, high-fat diets (sometimes called the ketogenic diet).
For people with insulin resistance, he recommends increasing dietary fat and decreasing carbohydrates. Dietary fat does not increase insulin because it is broken down into fatty acids by pancreatic enzymes (lipases) and bile salts. Also, Dr. Fung says that animal protein increases insulin.
If you do eat animal protein, try to get 0.8 grams (or less) of protein per kilogram of lean body mass. So if you weigh 75 kilos, you will get around 50-55 grams of protein per day. Of course, you should eliminate all refined carbohydrates, such as white bread and pasta, as well as alcohol and sugary drinks.
Get moving to reverse insulin resistance
A sedentary lifestyle is a risk factor for many health problems. If you’ve been sedentary for a long time, start with walking and work your way up to more high-intensity cardio and some light resistance training. Try to do 30 minutes or more 3-5 times a week. This will help regulate your metabolic function and support hormonal balance.
If you need a little motivation, work out with a friend or use an app to set goals and track your progress.
Studies show that smoking is associated with insulin resistance. It is also associated with many other disease risk factors.
Eat raw dairy
Some research shows that dairy intake is associated with a reduced risk of type 2 diabetes. If you want to add dairy products to your diet, choose organic, raw sheep’s or goat’s milk. You can also add raw kefir and raw cheese.
Sleep has a restorative effect on metabolism. Untreated sleep problems can increase the risk of insulin resistance, obesity, and type 2 diabetes.
Even one night of sleep deprivation can increase insulin resistance by up to 33%. This is why lack of sleep often results in weight gain. Also, when you lose sleep, levels of the appetite-stimulating hormone ghrelin rise, which can stimulate cortisol production and lower glucose tolerance.
Try intermittent fasting
The work of Dr. Jason Fung has shown that fasting 12 hours a day very effectively lowers insulin levels in almost everyone. It is easy to do. Simply stop eating at 7 pm and don’t eat anything until the next morning at 7 am.
That gives you an easy 12-hour fast per day. Over time, you can increase your fasts to longer periods of time when convenient.
For many, intermittent fasting a couple of days a week is part of a healthy lifestyle. Fasting works for everyone. And contrary to popular belief, it does not lower your metabolic rate or result in muscle loss. In fact, many athletes train fasted.
The stress hormone cortisol is necessary to invoke the “fight or flight” response, which allows high glucose levels to circulate throughout the body (while insulin is suppressed) during times of extreme danger.
But constantly elevated levels of cortisol can lead to blood sugar imbalances, weight gain, and diabetes. There are many ways to reduce stress, such as walking in nature, practicing yoga and meditation, or reading a great book.
Many people don’t know what it feels like to be full, so they eat way past the point of fullness until they feel really uncomfortable. Take some time to relax or meditate before you start eating. Be aware of what you are putting in your mouth and how much. Check in with your body every few minutes to assess whether you feel full.
Eat smaller meals throughout the day and try not to get too hungry, which increases the chances of overeating during the next meal.