There are two main reasons people become resistant to insulin. The first is because you’re overweight and the second is due to leading a less than healthy lifestyle. Even if you do maintain a healthy weight, a poor diet can lead to your body becoming resistant to insulin.
Scientific studies have proved that in about 80% of cases people who have too much insulin floating about in their bodies can develop Type II Diabetes, and that’s when things get serious! What happens is the excess insulin will stop your body from being able to use stored fat as an energy source and it can also encourage you to store unused glucose as fat. This condition leads to diabetes, metabolic syndrome, heart disease and obesity.
You may have been told by a doctor that you need to lower insulin resistance, or it could be you’ve decided it’s time to take control of your health and have the symptoms of diabetes become a thing of the past. Either way, the tips below will help decrease insulin resistance, increase insulin sensitivity, burn fat and lose weight.
The first thing you must understand is that taking up a workout regime will not necessarily lead to immediate weight loss. However, it will lower insulin resistance because exercise reduces the amount of body fat you’re carrying. It also requires the body to burn stored fat and carbohydrates for energy. In turn, this balances insulin and the way your body reacts to it. A combination of aerobic and anaerobic exercises are recommended.
By taking between 1 to 6 grams of cinnamon per day (any way you like), it is possible to lower your blood sugar levels by up to 20%. If you take one teaspoon of cinnamon per day over a 20 day period, it has been proven to improve insulin response and lower cholesterol.
Vitamin D can help lower insulin resistance if taken daily over a 6 month period. Studies have shown that by taking 4,000 IU (international units) of Vitamin D per day will not reduce your BMI (body mass index), but will improve your body’s sensitivity to insulin.
Blueberries contain many bioactive ingredients which, if taken daily, can help lower insulin resistance. In fact, this fruit is often recommended to patients who already have Type II Diabetes or are considered to be in the “at risk” and demonstrating pre diabetic symptoms. One great way to enjoy blueberries is to make a delicious smoothie!
This has been left last on the list because it’s one of the most difficult things to master in terms of health these days. As explained, exercise will help lower insulin resistance, but weight loss will also reduce the amount of body fat you’re carrying. A combination of both exercise and weight loss will help improve insulin sensitivity. How quickly this happens depends entirely upon your current state of health. It is recommended to follow an insulin resistant diet and exercise program.