While there are so many physiological concepts that have a lot of effect on an individual's ability to lose weight and keep it off, some however have more serious effect than others. One very important concept that should be of interest to anybody that seriously wants to lose weight is insulin resistance.
Insulin resistance can be considered to be a situation in which normal amount of insulin secretion fails to produce a corresponding effect on insulin receptors. Put another way, insulin resistance is a condition where the cells of the body (especially muscle, liver and fat cells) have become incapable of responding appropriately to insulin secretion as they should normally do.
Insulin resistance makes it very difficult for insulin to perform its normal role of removing excess glucose from the bloodstream and to store it as either glycogen in muscle and liver cells or as fat in adipose tissues (fat cells). This insensitivity of insulin receptors consequently predisposes the body to storing any excess amount of glucose as fat in fat cells due to the fact that the body keeps secreting more and more insulin in a bid to remove the excess glucose from the bloodstream.
The causes of insulin resistance have been linked mostly to unhealthy eating habits, living a sedentary lifestyle and also lack of adequate sleep; however the dietary aspect appears to be the major problem.
Fortunately, these risk factors are all well within our control and therefore insulin sensitivity can be effectively restored by making certain lifestyle changes including the ones listed hereunder.
1. Eating a Healthy Diet
Since excessive intake of carbohydrates have been fingered to be the major cause of insulin resistance, it therefore becomes important to keep carbohydrate consumption as low as possible. It is equally important to ensure that most of the carbohydrates come from low and moderate glycemic index types and that portion size is controlled adequately.
Since excessive intake of carbohydrates have been fingered to be the major cause of insulin resistance, it therefore becomes important to keep carbohydrate consumption as low as possible. It is equally important to ensure that most of the carbohydrates come from low and moderate glycemic index types and that portion size is controlled adequately.
2. Exercising Regularly
A sedentary lifestyle and lack of regular physical exercise are known risk factors for developing insulin resistance and a lot of other health conditions. Regular physical activities and exercises can help the body use up more glucose and exercises in particular have been found to be helpful in the actual restoration of insulin sensitivity.
A sedentary lifestyle and lack of regular physical exercise are known risk factors for developing insulin resistance and a lot of other health conditions. Regular physical activities and exercises can help the body use up more glucose and exercises in particular have been found to be helpful in the actual restoration of insulin sensitivity.
Engaging in aerobic exercises helps the body to increase the amount of oxygen available in the bloodstream and therefore the amount of body fat that can be oxidized when performing aerobic exercises during which the body normally burns fat for energy. Engaging in some form of resistance training can also help the muscles deplete their glycogen (mixture of glucose and water) stores and therefore would need to replenish it with glucose from the bloodstream.
Generally, once the level of stored body fat decreases, the body usually replaces them by removing more glucose from the bloodstream and converting them into fat for storage in fat cells as the body needs a certain amount of body fat for future energy use. Also, the dire need for the body to replenish the depleted glycogen stores of the muscles forces the insulin receptors on cell membranes to become more responsive to insulin.
3. Relaxing More by Reducing Stress and Sleeping Better
Chronic stress more often than not leads to sleep deprivation. Moreover, this interplay has been demonstrated to cause increase in the secretion of the stress hormone known as cortisol, which in and of itself interferes with glucose metabolism often resulting in insulin resistance.
Chronic stress more often than not leads to sleep deprivation. Moreover, this interplay has been demonstrated to cause increase in the secretion of the stress hormone known as cortisol, which in and of itself interferes with glucose metabolism often resulting in insulin resistance.
Relaxation is one very effective stress buster that can also help improve sleeping patterns. Exercise can also help burst stress and soothe the nerves as it stimulates the body to secrete endorphins which create a "feel good" mood. You can also get this endorphin-like effect by treating yourself to a snack of good chocolate. Taking a warm bath or practicing relaxation techniques such as deep breathing can also help calm your nerves and make you sleep better.
4. Using Herbs and Supplements
Although there is no direct herbal remedy for insulin resistance, there are some herbal solutions that can however help to reduce blood sugar levels and in so doing reduce insulin secretion. Some good herbal recommendations includes fenugreek (reduces blood insulin and glucose levels and also lowers cholesterol); garlic (lowers blood sugar and cholesterol levels); and onion (lowers glucose levels by freeing insulin to metabolize them).
Although there is no direct herbal remedy for insulin resistance, there are some herbal solutions that can however help to reduce blood sugar levels and in so doing reduce insulin secretion. Some good herbal recommendations includes fenugreek (reduces blood insulin and glucose levels and also lowers cholesterol); garlic (lowers blood sugar and cholesterol levels); and onion (lowers glucose levels by freeing insulin to metabolize them).
Supplements can also be beneficial in treating insulin resistance. Supplements containing essential fatty acids such as Omega-3s can help increase cell membrane fluidity and thus increase the sensitivity of insulin receptors. Of equal benefit are Vitamin D supplements; supplements that contain chromium which increases insulin effectiveness; magnesium from diet or supplements with calcium which regulate blood sugar as well as help with normal insulin functions; and also some insulin mimickers found in black tea.
Given the above considerations, insulin resistance therefore should not be something that you have to live with for the rest of your life as there are various ways through which you can overcome this condition. With the right amount of determination to change any lifestyle habit that might have been contributing to this problem, you'll be doing yourself a world of good as you'll be able to once again restore insulin sensitivity.
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