Reverse Insulin Resistance Naturally

Insulin resistance affects approximately 1 in 3 American adults. And it’s exactly what it sounds like—when your cells become less responsive to insulin, leading to elevated blood sugar levels. Over time, insulin resistance leads to more health issues, including prediabetes, type 2 diabetes, high blood pressure, high cholesterol, and cardiovascular disease. Many women with polycystic ovary syndrome (PCOS) experience insulin resistance as well. Due to these major health risks, it’s important to stop insulin resistance in its tracks as early as possible, and one of the best ways to do that is through diet.  

Insulin Resistance: Are You at Risk?

There are a lot of factors that can put you at a greater risk of developing insulin resistance:

·      Excess body fat, particularly excess visceral fat in your belly and around your organs

·      Poor diet, including highly processed foods, excessive simple carbohydrates and saturated fats

·      A family history of type 2 diabetes

·      Sedentary lifestyle

·      Smoking

·      Certain medications, including steroids

·      Certain conditions, such as PCOS, non-alcoholic fatty liver disease, and sleep apnea

·      Being age 45 or older, though insulin resistance can affect anyone at any age

Suspect You’re Insulin Resistant? Here’s How to Find Out

Unfortunately, testing for insulin resistance is not part of routine care and it can go undetected for years. However, there are certain symptoms to look out for:

·      Increased thirst and frequent urination

·      Constant hunger

·      Weight gain

·      Fatigue

·      Blurred vision

·      Skin tags or dark patches in skin folds (i.e., armpits or neck)

·      Weakened immunity and slow healing wounds

·      Frequent headaches

·      Sleep problems

·      Family history or other risk factors

If you are experiencing any of these symptoms, or if you have risk factors, speak to your doctor about testing your fasting glucose, fasting insulin, HbA1c and lipid panel. Since many people with insulin resistance never show symptoms, this is an important step even if you are symptom free, but 45 or older.

Proper Nutrition is Key to Reversal

Eating right is an enormous part of preventing, managing—and even reversing—insulin resistance. Everybody is different, so your nutritional needs are as unique as you. However, the focus must be on whole foods, lean proteins, low sugar fruits and vegetables, healthy fats, while cutting back on sugar, starchy foods, snacky foods, red meat, and unhealthy fats. Eating the right kinds of foods at the right times can go a long way in supporting your blood sugar, cholesterol, and hormones, as well as provide crucial weight support management.

In addition to eating properly, exercise is important. Physical activity not only reduces your risk of insulin resistance, but it can also help you lose excess weight, which also puts you at an increased risk. Proper sleep and sleep hygiene are also essential.

Understanding the Glycemic Index

Learning to eat in accordance with the glycemic index is another powerful tool for those struggling with insulin resistance. High-glycemic foods cause your blood sugar to spike and need lots of insulin to bring it back to baseline, whereas lower-glycemic foods raise blood sugar slowly and steadily, meaning your pancreas doesn’t have to work overtime to produce insulin. By understanding what types of foods work best for your blood sugar, you can keep it steady throughout the day and decrease the load on your pancreas. Eating in accordance with the glycemic index is another highly individual component of managing insulin resistance, and working with a professional can help make it much easier.

An individualized nutrition plan—and proper support to help you stick to it—ensures you will see lower blood glucose, blood pressure, LDL cholesterol and triglyceride levels—and potentially even a reversal in insulin resistance. Furthermore, by learning how to eat, you provide yourself with a lifetime of lasting skills, rather than guesswork, to help keep your body healthy and the excess weight off.

If you are struggling to heal your insulin resistance, or are concerned about being as risk, please contact me. My programs provide the individualized support you need to eat and move your body in the ways that work best for you.