Understanding Insulin Resistance
Insulin resistance is a condition where the body's cells become less responsive to insulin, a hormone that regulates blood sugar levels. When this happens, the pancreas produces more insulin to compensate, leading to elevated insulin levels in the blood. Over time, this can result in various health issues, including type 2 diabetes, obesity and cardiovascular problems.
Hidden Factors Linked to Insulin Resistance
Several hidden factors contribute to the development and worsening of insulin resistance. Energy cells in the body not working well and poor processing of nutrients can increase stress and inflammation in the body. These underlying issues create a vicious cycle, worsening insulin resistance over time.
Signs and Symptoms of Insulin Resistance
Common signs include:
Persistent lethargy and hunger
Brain fog and difficulty concentrating
Weight gain, especially around the waist
High blood pressure and elevated cholesterol
Skin changes like acanthosis nigricans (darkened patches) and skin tags
Naturopathic Approach to Managing Insulin Resistance
Stabilise Blood Glucose Levels
Maintaining stable blood glucose levels is essential for managing insulin resistance. Start by balancing your macronutrients, reducing carbohydrates and increasing protein and healthy fats. A protein-rich breakfast helps normalise insulin secretion, while fibre-rich foods slow down glucose release, reducing insulin spikes. Avoid processed foods and sugars, which can cause rapid increases in blood glucose levels.
Reduce Inflammation
Inflammation is both a cause and consequence of insulin resistance. To reduce inflammation, avoid refined carbs and damaged fats, and focus on eating a rainbow of plant-based foods, especially those rich in anti-inflammatory compounds like berries, turmeric, and green tea. Sleep is also critical, as sleep deprivation can increase inflammation. Antioxidant-rich foods further help combat inflammation.
Optimise Insulin Sensitivity
Enhancing insulin sensitivity can be achieved through strategic meal timing and regular moderate exercise. Time Restricted Feeding (TRF) — eating your last meal earlier in the evening and fasting overnight — can improve insulin and glucagon secretion. TRF may not be suitable for everyone. Speak to a practitioner to find out if it's right for you. Nutrients like vitamin D, magnesium, zinc, and prebiotics also play a crucial role in optimising insulin sensitivity.
Things to Avoid for Better Insulin Management
To effectively manage insulin resistance, it's important to avoid:
High-sugar and processed foods
Chronic stress
Poor sleep
Environmental toxins
Sedentary lifestyle
Final Thoughts
Insulin resistance is a complex condition that requires a comprehensive approach to management. By stabilising blood glucose levels, reducing inflammation, and optimising insulin sensitivity, you can significantly improve your overall health. Incorporating these strategies into your daily routine, while avoiding certain things can help you take control of your health and prevent the progression of this condition.
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