3 Ways to Improve Insulin Resistance & Increase Insulin Sensitivity
Type 2 Diabetes and pre diabetes is an epidemic. It is estimated that half of the population is either diabetic or pre diabetic. One of the many issues facing this group is insulin resistance and the lack of insulin sensitivity in the body.
Insulin is a hormone made by the pancreas which allows the body to use the sugar that is consumed in the diet. When we eat food it is broken down by enzymes in our gastrointestinal system. Then it is transported through our body via the blood to provide nutrients and energy to each cell. Carbohydrates mostly breakdown into sugar (glucose). Insulin is the key to open the cell and let the glucose in to the cell. Insulin delivers glucose to the cell for energy or to store for use later.
Insulin Resistance is your body’s defense mechanism against excess sugar in the blood. When your cells have had enough glucose for an immediate need they will resist insulin and will not let insulin open the door for glucose. Insulin then helps your body store the excess sugar as fat. This is a common reason why many with blood sugar regulation issues lose muscle mass and gain fat.
Insulin works to keep your blood sugar from rising above 100mg/dl because extended periods with elevated blood glucose is toxic and can lead to cellular damage, neuropathy, blindness, high blood pressure, heart disease, stroke, diabetes, memory loss, Alzheimer’s, cancer and visceral (belly) fat.
Insulin sensitivity is your body’s ability to move the glucose from your blood into the cells to power the cells mitochondria and give you energy. There are many nutrients and strategies that can help with improving insulin sensitivity. Here are a few:
- Resveratrol is a plant nutrient from the skin of dark purple foods like grapes, blueberries and raspberries. It is a powerful anti-oxidant and anti-inflammatory agent.
- One thing seldom considered are the foods that contribute to your arteries constricting. For example, researchers use 50 grams of fat (easily found in a fast food breakfast meal) when they want to illicit artery constriction in a participant. Well excess sugar in the blood has the same effect. Excess sugar in the blood constricts your blood vessels. This is one reason diabetes is a gateway disease to high blood pressure, heart and kidney disease.
- Researchers have found that Resveratrol has the ability to improve insulin sensitivity by reducing oxidative stress, increasing nitric oxide availability which leads to increased mitochondrial function and increases the glucose uptake. Having less sugar in the blood also decreased the artery constriction.
- With a dosing range of 150mg/d to 3g/d, for 1-12 months, Resveratrol was found to significantly reduce fasting blood sugar and reduce blood pressure.
- Resveratrol has also been found to decrease artery stiffness and reduce oxidative damage.
- The benefits of supplementing your diet with Resveratrol
- Increased Insulin sensitivity
- Increased nitric oxide availability
- Increased mitochondrial function
- Increased anti-oxidants
- Increased anti-inflammatories
- Reduced blood pressure
- Reduced fasting blood glucose
- Reduced artery constriction
- Reduced artery stiffness
- Reduced oxidative stress
- Reduced oxidative damage
- Reduce insulin resistance
- ResverEmulse is intended to support the immune system, the gastrointestinal system, and metabolic pathways with a concentrated source of resveratrol in an emulsified micronized structure. ResverEmulse provides 250mg of Resveratrol per serving.
- For more information call our office at 410-216-9180 or to order ResverEmulse CLICK HERE.
2. INTERMITTENT FASTING
- Intermittent fasting encompasses eating patterns where individuals go without eating or with very little energy intake for extended periods of time generally fasting from 12-20 hours a day. It may include a minimum of 4 hours between meals, no snacking, water and coffee (no sugar, high fat, occasionally protein) during fasting periods and is often paired with Ketogenic or Paleo eating plan. The eating and fasting times vary. Not all intermittent fasting programs are the same, some are more effective and sustainable.
- The goal of intermittent fasting is to reset your metabolism, allow your blood sugar to decrease long enough so your insulin levels will decrease and your body will use stored fat as energy. Nutrient dense foods are usually part of the plan.
- Participants ranging in age from 25-65, having a BMI ranging from 30-45, are non-diabetic, non-smokers, no heart disease, not on any fat lowering medications and have a sedentary lifestyle have had great weight loss success when they follow a proven program.
- In a recent study, published in the June 2018 Cell Metabolism Journal, with men who had prediabetes and adapted an “early time-restricted feeding” eating plan that follows the circadian rhythms, either a 6 hour time frame of eating from 9AM-3PM or a 12 hour eating time frame from 7AM-7PM then half way through the study they switched, after only 5 weeks the group had dramatically reduced their insulin levels, significantly improved their insulin sensitivity, significantly reduced their blood pressure, reduced oxidative stress and reduced evening appetite. There is not a drug that has this positive effect. The beauty is that you have the ability to control when and what foods you consume.
3. INCREASE GOOD FATS IN YOUR DIET
- A high fat diet (bad fats, like trans fat) has been found to increase insulin resistance and gum up the insulin receptors on cells. (blocking the key)
- Diets high in Omega 3 polyunsaturated fatty acids PUFA, however, have been shown to decrease insulin resistance and increase insulin sensitivity. You will have to be very careful to only consume healthy fats in your diet.
- EPA stands for eicosapentaenoic acid, DHA stands for docosahexaenoic acid and GLA stands for gamma-linolenic acid. These fatty acids are omega-3 fats that are found in cold water fish. EPA, DHA and GLA are polyunsaturated fats and play a very important role in every cells membrane, for brain development, brain maintenance, reduces inflammation and eye and heart health.
- Studies have also shown that Nutritional Ketosis (consuming a high amount of healthy fats, a low carb and a low sugar eating regimen that leads to your body burning its own fat for energy)has been found to improve metabolic and inflammatory markers, HbA1c, fasting insulin and glucose levels.
- OmegEmulse is a delicious tasting, high potency, emulsified fish oil product. Each 1 tablespoon serving is packed with 500 mg of EPA, 350 mg DHA, and 100 mg of GLA, to order CLICK HERE.
- Omega 3 MG is monoglyceride fish oil that has a three times greater EPA/DHA absorption rate than an equivalent dose of ethyl ester fish oil. This product also includes a delivery enhancement system that allows your body better absorption. To order or for more information CLICK HERE.
- Positively Affects the Production of Eicosanoids*
- Supports Cardiovascular Health*
- Supports Healthy Mental Functioning*
- Supports Healthy Glucose and Insulin Metabolism*
- Provides the Precursors to EPA and DHA
For more information on nutritional supplements or to order OmegEmulse, Omega 3 MG or ResverEmulse visit www.LivingHealthMarket.com.
What you eat matters and when you eat matters. If you are looking to decrease your insulin resistance and increase your insulin sensitivity start by consuming less sugar and less simple carbohydrates. Then increase your consumption of resveratrol and healthy fats like Omega 3 PUFAs through your diet and with supplementation. Finally consider having dinner earlier rather than later to extend your daily fasting time. For more information on our programs to reverse type 2 diabetes or pre diabetes visit https://www.mylivinghealth.com/diabetes/.
- Gershuni, V., Yan, S., & Medici, V. (2018). Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome. Current Nutrition Reports, 7(3), 97-106. doi:10.1007/s13668-018-0235-0
- Lepretti, M., Martucciello, S., Burgos Aceves, M., Putti, R., & Lionetti, L. (2018). Omega-3 Fatty Acids and Insulin Resistance: Focus on the Regulation of Mitochondria and Endoplasmic Reticulum Stress. Nutrients, 10(3), 350. doi:10.3390/nu10030350
- Monique Tello, M. (2018). Intermittent fasting: Surprising update - Harvard Health Blog. Harvard Health Blog. Retrieved 23 April 2019, from https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
- Plotnick GD, e. (2019). Effect of supplemental phytonutrients on impairment of the flow-mediated brachial artery vasoactivity after a single high-fat meal. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 24 April 2019, from https://www.ncbi.nlm.nih.gov/pubmed/?term=juice+plus+university+of+maryland
- Sutton, E., Beyl, R., Early, K., Cefalu, W., Ravussin, E., & Peterson, C. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212-1221.e3. doi:10.1016/j.cmet.2018.04.010
- von Frankenberg, A., Marina, A., Song, X., Callahan, H., Kratz, M., & Utzschneider, K. (2015). A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults. European Journal Of Nutrition, 56(1), 431-443. doi:10.1007/s00394-015-1108-6
- Wong, R., & Howe, P. (2018). Resveratrol Counteracts Insulin Resistance—Potential Role of the Circulation. Nutrients, 10(9), 1160. doi:10.3390/nu10091160