Insulin resistance can carry significant health risks, as it is associated with type 2 diabetes, obesity, and cardiovascular problems, among others. Taking steps to improve insulin sensitivity, especially for overweight individuals and those with diabetes can be an important step in improving overall health.
Here are some key factors that may help to improve insulin sensitivity:
Caloric Restriction
Eating fewer calories is a well-established way to improve insulin sensitivity. “Calorie restriction reduces fat mass, delays the development of age-associated diseases such as type 2 diabetes, and increases lifespan in rodents. In obese humans, it is well established that calorie restriction, weight loss, and exercise improve insulin sensitivity,” researchers summarize.
Research shows that after six months of a 25% caloric reduction, overweight patients were more likely to lose weight, fat mass, and fat cell size. In addition, the intervention group significantly reduced their fasting insulin levels.
Interestingly, “studies in humans have shown that much of the improvement in insulin sensitivity during weight loss occurs during the first week of dietary restriction and before substantial weight loss occurs.” This means that even short-term bouts of caloric restriction can help to improve insulin sensitivity.
Nutrition Changes
Simply cutting calories can be effective in achieving weight loss and improving insulin sensitivity, but what about the types of food that we consume?
Many scientists think that the macronutrient distribution of our diet has important effects on our metabolism, including insulin sensitivity. The way that specific foods affect insulin sensitivity remains to be fully elucidated.
Some scientific literature suggests that a diet high in fructose and refined carbohydrates may contribute to insulin resistance. Interestingly, while some research has implicated saturated fat intake as a risk factor for insulin resistance, other studies did not find this.
Some research has shown that the consumption of saturated fat and refined carbohydrate can result in “oxidative and inflammatory stress.” When it comes to high levels of fructose consumption, researchers say that “[a] high flux of fructose to the liver, the main organ capable of metabolizing this simple carbohydrate, perturbs glucose metabolism and glucose uptake pathways, [which appears] to underlie the induction of insulin resistance commonly observed with high fructose feeding in both humans and animal models.”
Although there is likely individual variability, and a lack of a consensus about saturated fat intake, it follows that eating real, anti-oxidant rich foods and eliminating or minimizing the consumption of fructose and refined carbohydrates may help to safeguard against insulin resistance. Researchers have also noted that sufficient fiber intake may offer a protective effect.
Exercise
Getting enough exercise is well-known to improve insulin sensitivity almost ubiquitously. The beneficial effects of exercise on insulin sensitivity are often immediate and can extend for many hours after training. In fact, research shows that physical activity can improve insulin sensitivity for 16 hours or more in both healthy subjects and individuals with type 2 diabetes.
Regular physical activity has been shown to improve insulin sensitivity across many populations. Although aging is a risk factor for developing insulin resistance, research has shown that “endurance trained elderly subjects are more insulin sensitive than young, sedentary subjects.”
“Physical activity has a beneficial effect on insulin sensitivity in normal as well as insulin resistant populations. Physical training potentiates the effect of exercise on insulin sensitivity through multiple adaptations in glucose transport and metabolism. Training may [also] elicit favorable changes in lipid metabolism and can bring about improvements in the regulation of hepatic glucose output. Physical training can be considered to play an important, if not essential role in the treatment and prevention of insulin insensitivity,” researchers conclude.
Staying active may even help to prevent type 2 diabetes. The incidence has been estimated to be 33% lower for women who exercised even once a week compared to those who did not exercise.
Vitamin D
Interestingly, studies have shown that vitamin D deficiency can result in abnormal insulin production in both animal models and human studies. Furthermore, a vitamin D deficiency has been correlated with insulin resistance.
Although additional research trials are needed to solidify the connection and attribute insulin resistance directly to a lack of vitamin D definitively, it may be worthwhile to have your vitamin D levels tested and ask your health care provider whether supplementation is right for you.
Probiotics
Recent research has demonstrated the importance of our microbiome, the bacteria in our gastrointestinal tract, in regulating insulin sensitivity. Even more recently, researchers have suggested that “probiotics and/or prebiotics could be a promising approach to improve insulin sensitivity by favorably modifying the composition of the gut microbial community.”
While the researchers noted that more controlled studies are needed to provide the appropriate guidelines for patients who wish to improve their insulin sensitivity, probiotics may constitute an effective strategy to help optimize gut health and potentially prevent or improve insulin resistance.
Conclusions
Insulin resistance is an undesirable physiological state in which insulin secretion or administration exhibits a stunted effect on blood glucose regulation. It is associated with several serious conditions, including type 2 diabetes, obesity, and cardiovascular disease.
There are steps that can be taken to improve insulin sensitivity. Be sure to speak to your healthcare provider before starting a new diet, exercise regimen, or using any supplements.
Must read: How to reverse Diabetes naturally
===========================
Original article: www.diabetesdaily.com
Here are some key factors that may help to improve insulin sensitivity:
Caloric Restriction
Eating fewer calories is a well-established way to improve insulin sensitivity. “Calorie restriction reduces fat mass, delays the development of age-associated diseases such as type 2 diabetes, and increases lifespan in rodents. In obese humans, it is well established that calorie restriction, weight loss, and exercise improve insulin sensitivity,” researchers summarize.
Research shows that after six months of a 25% caloric reduction, overweight patients were more likely to lose weight, fat mass, and fat cell size. In addition, the intervention group significantly reduced their fasting insulin levels.
Interestingly, “studies in humans have shown that much of the improvement in insulin sensitivity during weight loss occurs during the first week of dietary restriction and before substantial weight loss occurs.” This means that even short-term bouts of caloric restriction can help to improve insulin sensitivity.
Nutrition Changes
Simply cutting calories can be effective in achieving weight loss and improving insulin sensitivity, but what about the types of food that we consume?
Many scientists think that the macronutrient distribution of our diet has important effects on our metabolism, including insulin sensitivity. The way that specific foods affect insulin sensitivity remains to be fully elucidated.
Some scientific literature suggests that a diet high in fructose and refined carbohydrates may contribute to insulin resistance. Interestingly, while some research has implicated saturated fat intake as a risk factor for insulin resistance, other studies did not find this.
Some research has shown that the consumption of saturated fat and refined carbohydrate can result in “oxidative and inflammatory stress.” When it comes to high levels of fructose consumption, researchers say that “[a] high flux of fructose to the liver, the main organ capable of metabolizing this simple carbohydrate, perturbs glucose metabolism and glucose uptake pathways, [which appears] to underlie the induction of insulin resistance commonly observed with high fructose feeding in both humans and animal models.”
Although there is likely individual variability, and a lack of a consensus about saturated fat intake, it follows that eating real, anti-oxidant rich foods and eliminating or minimizing the consumption of fructose and refined carbohydrates may help to safeguard against insulin resistance. Researchers have also noted that sufficient fiber intake may offer a protective effect.
Exercise
Getting enough exercise is well-known to improve insulin sensitivity almost ubiquitously. The beneficial effects of exercise on insulin sensitivity are often immediate and can extend for many hours after training. In fact, research shows that physical activity can improve insulin sensitivity for 16 hours or more in both healthy subjects and individuals with type 2 diabetes.
Regular physical activity has been shown to improve insulin sensitivity across many populations. Although aging is a risk factor for developing insulin resistance, research has shown that “endurance trained elderly subjects are more insulin sensitive than young, sedentary subjects.”
“Physical activity has a beneficial effect on insulin sensitivity in normal as well as insulin resistant populations. Physical training potentiates the effect of exercise on insulin sensitivity through multiple adaptations in glucose transport and metabolism. Training may [also] elicit favorable changes in lipid metabolism and can bring about improvements in the regulation of hepatic glucose output. Physical training can be considered to play an important, if not essential role in the treatment and prevention of insulin insensitivity,” researchers conclude.
Staying active may even help to prevent type 2 diabetes. The incidence has been estimated to be 33% lower for women who exercised even once a week compared to those who did not exercise.
Vitamin D
Interestingly, studies have shown that vitamin D deficiency can result in abnormal insulin production in both animal models and human studies. Furthermore, a vitamin D deficiency has been correlated with insulin resistance.
Although additional research trials are needed to solidify the connection and attribute insulin resistance directly to a lack of vitamin D definitively, it may be worthwhile to have your vitamin D levels tested and ask your health care provider whether supplementation is right for you.
Probiotics
While the researchers noted that more controlled studies are needed to provide the appropriate guidelines for patients who wish to improve their insulin sensitivity, probiotics may constitute an effective strategy to help optimize gut health and potentially prevent or improve insulin resistance.
Conclusions
Insulin resistance is an undesirable physiological state in which insulin secretion or administration exhibits a stunted effect on blood glucose regulation. It is associated with several serious conditions, including type 2 diabetes, obesity, and cardiovascular disease.
There are steps that can be taken to improve insulin sensitivity. Be sure to speak to your healthcare provider before starting a new diet, exercise regimen, or using any supplements.
Must read: How to reverse Diabetes naturally
===========================
Original article: www.diabetesdaily.com
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