There are two main reasons people become resistant to insulin. The first is because you’re overweight, and the second is leading a less than healthy lifestyle. Even if you 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 everywhere 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.
A doctor may have told you 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.
Exercise
You must first understand that taking up a workout regime will not necessarily lead to immediate weight loss. However, diabetes exercises 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 is recommended.
A Teaspoon of Cinnamon Goes a Long Way
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%. Taking one teaspoon of cinnamon per day over 20 days has been proven to improve insulin response and lower cholesterol.
Vitamin D
Vitamin D can help lower insulin resistance if taken daily over six months. Studies have shown that taking 4,000 IU (international units) of Vitamin D per day will not reduce your BMI (body mass index) but improve your body’s sensitivity to insulin.
Treat Yourself to Some Blueberries
blueberriesBlueberries contain many bioactive ingredients which, if taken daily, can help lower insulin resistance. This fruit is often recommended to patients who already have Type II Diabetes or are considered “at-risk” and demonstrate pre-diabetic symptoms. One great way to enjoy blueberries is to make a delicious smoothie!
Weight Loss
This has been left last on the list because it’s one of the most challenging 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 training 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.
Medical experts are also considering how the hormone levels of obese subjects influence the mental health of those suffering from depression and other anxiety disorders.
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