Is insulin resistance making you sick, tired and overweight?

Is insulin resistance making you sick, tired and overweight?

Insulin is an important  hormone secreted by the pancreas that helps the uptake of glucose into cells around the body. For various reasons, over time, insulin produced by the body may not be as    effective as what it once was, requiring the body to produce and secrete more insulin to help digest glucose into the body. Common reasons for this may be high intake of simple sugars and carbohydrates which cause the body to  secrete high levels of insulin on a long term basis and lack of   physical activity.  Insulin resistance is also a key precursor for Type 2 diabetes as diabetes is generally caused by the inability of the body to produce insulin or the inability for the body to utilise insulin correctly.  The common symptoms around insulin resistance can include the following

· Sugar cravings

· Difficulty to lose weight

· Fat around the belly and abdominal region that is hard to shift

· Feeling unusually fatigued

· Bloating

As mentioned, insulin resistance generally develops over a period of time and can lead to Type 2 diabetes if not addressed as early as possible. Furthermore our modern diet and lifestyle of process foods, reduced activity levels and being time poor can all be direct contributors to    insulin resistance leading to weight gain.  The good news is insulin resistance can be reversed through a few simple steps that involve diet and exercise. Here are a few important tips you should know to improve insulin resistance or prevent it from starting:-

1.  Exercise regularly!             

Ideally 30 mins of low to medium intensity exercise daily, such as walking is a great way to reduce your risk of insulin resistance and diabetes.

2. Diet                   

A diet low in simple processed sugars such as sweets etc. is important. Source carbohydrates  from vegetables and whole grains (complex carbohydrates). Eat plenty of protein from eggs and high quality animal protein such as fish and good quality fat sources such as cold pressed extra virgin olive oil.

3. Supplements           

Multi B vitamins are important for carbohydrate metabolism, good quality fish or krill oil           supplement helps improve the function of insulin in the body and Magnesium which helps improve glucose metabolism and is generally deficient in diabetics.

4. Reduce stress levels              

Stress can tend to increase insulin levels in the body. Help reduce stress by physical activity, mediation, yoga and deep breathing techniques.