Insulin resistance interferes with our ability to effectively regulate blood sugar levels. This can lead to serious health problems, such as obesity, metabolic syndrome and diabetes. In the following article we have included 5 practical ways that will allow you to increase the sensitivity of your body to insulin – and hence – reduce insulin resistance.
A significant share of genetic factors in insulin resistance has been identified. However, this information should not be treated as a judgment with which we have to be reconciled without mercy. Genetic conditioning is only part of a more complex picture. Our sensitivity to insulin depends on many factors, including our diet and the level of physical activity.
The problem is not insulin itself, but how our body works with it (or rather, it does not work). If your body is resistant to insulin, your brain will not get the message that insulin is trying to pass on (that you have high blood sugar).
In this way, insulin resistance fosters a constant feeling of hunger. You eat, insulin is released, but your body tells you to eat a little more, despite the ability of insulin to act as a hormone of satiety. This mechanism results in a very large correlation between obesity and insulin resistance. During the experiment in which the rats had their insulin receptors removed, they ate more, then developed insulin resistance, and eventually became obese. There is also a significant correlation between insulin resistance and fat accumulation in the liver.
Insulin resistance has been shown to be directly correlated with non-alcoholic hepatic steatosis. It has also been shown that increased amounts of free fatty acids in the blood (FFA) cause resistance to insulin. In the case of people with diabetes, insulin resistance has been shown to seriously inhibit the muscle performance marker (glycogen synthesis and uptake). In addition, waist and thigh circumference (insulin resistance predictors) were negatively correlated with the percentage of muscle fibers type 1.
When rats were fed a high-fat diet, insulin resistance was first found in adipose and liver tissue, and later in muscle tissue.
In people with known pre-diabetes, insulin resistance was associated with atherosclerotic changes.
TNF-α levels were associated with the development of insulin resistance in obese patients. TNF-α has been shown to inhibit the ability of insulin to influence insulin receptors in body cells .
IKKB (mediator of the inflammatory cytokine Nf-kb production) is associated with the development of insulin resistance. The anti-inflammatory cytokine (IL-10) is able to counteract the insulin resistance caused by the inflammatory cytokine (IL-6). Insulin is able to induce the secretion of an inflammatory marker (MCP-1), which can contribute to many diseases associated with hyperinsulinemia .
Several studies in rats have shown that leptin administration positively affects insulin sensitization. Leptin inhibits insulin’s ability to cause glucose uptake and fat synthesis in adipose tissue. In people with low levels of HGH (human growth hormone) rHGH supplementation was able to reduce insulin sensitivity. There is also a direct relationship between insulin resistance and chronic kidney disease.
1) Weight loss reduces insulin resistance
It has been shown that weight loss improves insulin sensitivity. If you are overweight, the most important thing you can do for yourself and your health is to lose weight.
2) Exercise reduces insulin resistance
Scientific research has repeatedly proved that high-intensity interval exercises (such as sprints) were correlated with greater sensitivity to insulin.
Physical exercise, even if it did not involve weight loss, sensitizes our body to insulin. This effect is very well observable especially in adults who lead a sedentary lifestyle.
3)Even moderate alcohol consumption reduces insulin resistance
In postmenopausal women, moderate alcohol consumption (30 g per day) was associated with greater sensitivity to insulin.
4) Fiber reduces insulin resistance
In healthy people, fiber supplementation was able to increase insulin sensitivity.
Vitamins and minerals:
- Vitamin D3,
- Calcium citrate.
- Dietary Fiber
- Kombucha tea,
- Apple vinegar,
- Grape seed extract,
- Stabilized R-lipoic acid.