Two Easy Ways to Reduce Insulin Resistance
Insulin resistance is a medical condition where the body does not correctly process the insulin which it produces naturally.
In some people insulin resistance is caused by genetic factors over which they have no control which leaves them little choice but to live with the condition. But with the other two main causes for insulin resistance something can be done. If you suffer from insulin resistance you can take control of yourself; every little bit of improvement helps.
When you consume something like a snack, a meal or beverage which contains sugar in any form, your brain sends a signal to your pancreas to release into the bloodstream a small amount of insulin, the hormone which it produces. The insulin binds with the sugar in your bloodstream and forces it into your fat cells, muscles and liver where it is stored for energy.
But in the case of pre-diabetes and type 2 diabetes insulin cannot perform these functions. Because of this inability the insulin remains in your blood, and by extension so does the sugar. The outcome of this is that your blood develops a high insulin level known as hyper-insulinemia, and high blood sugar known as hyper-glycaemia. Both these conditions are seriously damaging for your health.
High blood insulin is a contributory factor to artery disease and subsequent damage, leads to weight gain, and an elevated level of triglycerides. High blood sugar does much the same and also damages your nervous system and small arteries. It also lowers your immunity and resistance to infections.
Here are two of the main conditions which cause insulin resistance:
1. Excess weight and obesity with fat settling around your belly. The effect of an increase in belly fat is less of adiponectin, a hormone which increases the sensitivity of your body to insulin, and results in high insulin resistance.
2. Physical inactivity - being sedentary for long periods results in a change in the insulin receptors. This compromises their ability to bind insulin to sugar and force the sugar through to the muscle and fat cells. The way to help improve your condition is to lose weight and increase your regular physical activity. This doesn't mean you have to lose a huge amount of weight - even as little as five to seven pounds initially will do wonders for your insulin sensitivity. The more you succeed the better your condition.
Here's how to make a small start:
Raise your daily exercise level by avoiding use of the escalator or elevator and take the stairs instead. Milk shakes, juices, tea, coffee and similar beverages contain heaps of empty calories - restrict your intake or better still, avoid them altogether. Substitute common beverages with five or six glasses of water or special zero calorie beverages.
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1. Mental Health Benefits
• Recreation is "re-creation." It provides an opportunity for meditation and relaxation.
• Regular exercise can reduce tension and mild depression, and increase mental alertness.
• The increased flow of oxygen to the brain and the release of endorphins.
• Adrenaline, and serotonin along with taking a break from the books help.
• Elevate your mood.
2. Immunity
• Moderate amounts of regular exercise can increase immunity to infectious disease.
• Exercise reduces the risk of heart disease, diabetes, hypertension and cancer.
3. Maintaining Weight
• Body composition can be improved by making regular exercise and good nutrition a part of your routine.
• Because exercise helps burn fat and build muscle, you will look and feel better.
• Combining aerobic exercises and strength exercises works the best. Aerobic exercise burns calories while strength exercises build muscle.
• Increased muscle increases the metabolism. | |
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