Insulin resistance seems to be a key underlying factor in most of these chronic diseases. Insulin resistant cells don’t properly respond to the normal actions of the hormone insulin. This is bad news.
After you eat a meal, the starches get digested and broken down into glucose, a monosaccharide or simple sugar, which then enters the bloodstream as fuel for our cells. When the glucose level gets high enough, your pancreas releases insulin. The insulin heads for the cells in your muscle and fatty tissue and attaches to receptors on the cells. This signals to your cells to take in the glucose and use it for energy.
At least, that’s the goal.
But when people are resistant to insulin, their cells don’t “hear” insulin knocking at the door. Insulin may not bind to the cells, which means it doesn’t move the glucose into the cells. Glucose is “locked out”. High levels of glucose keep circulating in the blood, wandering around, causing all sorts of problems.
Many factors cause insulin resistance, including being overweight, inactivity, poor diet (especially one high in processed sugars/starches), aging, genetics, some medications and, that’s right, insufficient sleep.
7 Steps to help you avoid this problem:
1. Eat a diet high in vegetables and fruits. Choose fruits and vegetables that offer an array of colors for the best nutrients, such as cantaloupes, carrots or tomatoes. Avoid vegetables that contain starch, such as corn. Instead, eat green vegetables like spinach, broccoli or green beans.
2. Eliminate bad carbohydrates. Choose whole grain foods, rather than processed flour or foods with high sugar content. Healthy grains include barley, oats and brown rice. These foods are rated low on the glycemic index (GI), which measures the effect of carbohydrates on blood glucose levels in the body. High levels of glucose can lead to insulin resistance.
3. Choose snacks with low GI levels, such as nuts, beans and dried fruit. Avoid salty and processed snacks like chips or pretzels.
4. Exercise regularly to help prevent insulin resistance. Aim for moderate activity for at least 2 1/2 hours a week. Find activities that will raise your heart rate, such as walking or jogging, and incorporate resistance training, such as weightlifting, into your routine. You may start out slowly, even exercising in 10-minute increments.
5. Measure your body mass index (BMI). BMI's calculate your weight relative to your height. Charts can be found online and used to determine if you are overweight or obese, which could lead to insulin resistance or pre-diabetes. BMI charts are simple to read. Find your height in 1 column and your weight in another. The chart will give you a BMI number. If the chart indicates you are overweight or obese, consult your physician for a diet an exercise program. Losing as little as 10 lbs. (4.54 kilograms) can help prevent insulin resistance.
6. Check your blood pressure regularly. Blood pressure levels above 130/85 may put you at risk for insulin resistance. If you have high blood pressure, consult your doctor for exercise and diet solutions to lower the numbers. Your doctor may also prescribe medication to regulate your blood pressure, thus lowering your risk of insulin resistance.
7. Have your physician check your cholesterol levels with a blood test. Good cholesterol (or HDL) should be above 40-50 mg/dL. Overall levels should be lower than 200 mg/dL. Diet, exercise and cholesterol medications can all help lower your numbers to a range that can help prevent insulin resistance or type 2 diabetes.
3. Choose snacks with low GI levels, such as nuts, beans and dried fruit. Avoid salty and processed snacks like chips or pretzels.
4. Exercise regularly to help prevent insulin resistance. Aim for moderate activity for at least 2 1/2 hours a week. Find activities that will raise your heart rate, such as walking or jogging, and incorporate resistance training, such as weightlifting, into your routine. You may start out slowly, even exercising in 10-minute increments.
5. Measure your body mass index (BMI). BMI's calculate your weight relative to your height. Charts can be found online and used to determine if you are overweight or obese, which could lead to insulin resistance or pre-diabetes. BMI charts are simple to read. Find your height in 1 column and your weight in another. The chart will give you a BMI number. If the chart indicates you are overweight or obese, consult your physician for a diet an exercise program. Losing as little as 10 lbs. (4.54 kilograms) can help prevent insulin resistance.
6. Check your blood pressure regularly. Blood pressure levels above 130/85 may put you at risk for insulin resistance. If you have high blood pressure, consult your doctor for exercise and diet solutions to lower the numbers. Your doctor may also prescribe medication to regulate your blood pressure, thus lowering your risk of insulin resistance.
7. Have your physician check your cholesterol levels with a blood test. Good cholesterol (or HDL) should be above 40-50 mg/dL. Overall levels should be lower than 200 mg/dL. Diet, exercise and cholesterol medications can all help lower your numbers to a range that can help prevent insulin resistance or type 2 diabetes.
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