It is estimated that 25% of Australians have Insulin Resistance.
Insulin is a type of hormone that is produced by your body’s beta cells found in your pancreas.
The insulin produced is released into your bloodstream, travelling throughout your body.
Insulin helps in various metabolic activities. Many of its actions have to do with the metabolism of the lipids (fats), proteins, and carbohydrates.
Insulin is an extremely important hormone that when imbalanced can cause various health challenges such as an increase in unwanted fat, especially around the tummy and can easily produce obesity.
What Is Insulin Resistance?
Maybe this is the first time that you’ve ever heard of the term Insulin Resistance. . . ?
Domenic speaks of it a lot because of its serious implications if not addressed.
From the Better Health Victorian Government website (1)
“Insulin resistance means that your body does not use the hormone insulin as effectively as it should, especially in the muscles and liver.
Normally, your digestive system breaks down carbohydrates into glucose, which then passes from your intestine into your bloodstream. As your blood glucose level rises, your pancreas secretes insulin into your bloodstream. Insulin allows glucose to move into your muscle cells from your blood. Once inside a cell, the glucose is ‘burned’ – along with oxygen – to produce energy.
When a person has insulin resistance, the pancreas needs to release more insulin than usual to maintain normal blood glucose levels. It is thought that more than a quarter of the population has some degree of resistance to insulin.”
If your body becomes resistant to insulin the glucose stays in your bloodstream longer. Over time people with insulin resistance may develop diabetes as the high insulin levels can no longer compensate for elevated blood glucose. (6)
What Factors May Lead to Insulin Resistance?
1. Scientists have identified specific genes that make people more likely to develop insulin resistance
2. Continuing to have large food servings in one sitting can result in insulin resistance
3. Insulin spikes can be a result of the condition
4. Lack of or having no physical exercise can lead to insulin resistance.
Have You Heard OF . . .
• Metabolic Syndrome or
• or Syndrome X
Many people with insulin resistance and high blood glucose have other conditions that increase the risk of developing Type 2 diabetes and damage to the heart and blood vessels, also called cardiovascular disease.
These conditions include having excess weight around the waist, high blood pressure, and abnormal levels of cholesterol and triglycerides in the blood.
Having several of these problems is called Metabolic Syndrome or Insulin Resistance syndrome, formerly called Syndrome X.
Now, How Can You Avoid Insulin Resistance?
1. Don’t overeat if you want to avoid insulin resistance and Type 2 diabetes. (2) Eat smaller meals with higher protein with good Carbohydrates. Avoid the three white poisons, Transfats, High Fructose Corn Syrup, softdrinks and processed foods.
2. Exercise is one of the best ways to avoid Insulin Resistance. It can greatly help improve your digestion of fats, sugar, and carbohydrates. With the help of daily exercise your organs can function better and keep your blood circulating properly. (3)
So, what kind of exercises can help you possibly solve insulin resistance problems . . . ?
1. Exercise CAUSING Oxygen Debt will help you draw glucose out of your muscles.
2. Aerobics and weights. Performing these exercises may help you solve your problem with insulin resistance.
3. Cardio exercises. It is recommended to perform at least 1,000k cal of physical exercise in one week. It may require 3 -7 days of low to moderate workouts averaging 20 minutes to one hour. You can go walking or try other exercises such as cycling or water aerobics. However, INITIALLY regular daily exercise may be needed. (4)
4. Resistance training. Aim to do resistance training about two days a week. Target your main muscle groups. Perhaps try to complete one set of 15 reps, for every exercise.
5. Flexibility or stretching. Stretch at least two or three times a week. You can perform stretching of main muscle groups to the point of slight discomfort in about 30 seconds or less. You should do at least two reps for every stretching exercise.
Take note that your main fitness goal is to burn at least 1,000k cal a week through physical activities.
You can experience weight loss faster, but of course, you will have to work hard for it.
If you haven’t exercised at all or haven’t exercised for a while; please start slow. Maybe start with a walk for 10 minutes – 2 to 3 times per week and build up your fitness levels before attempting any of the above-mentioned exercises.
Exercising has a major impact in helping you improve your sensitivity to insulin because your muscles can burn Glucose more efficiently. It can help control insulin levels in your body and speed up metabolism.
Also Exercise may help lessen your risk of heart disorders through lowering blood pressure and controlling cholesterol and fat levels. (5)
So, what are you waiting for. . . ?
If you’d like to control your insulin levels and at the same time avoid insulin resistance and type 2 diabetes, exercise.
It’s what can keep you healthy and away from disorders related to insulin resistance.
Have a Wonderful Week and Be Well,
P.S. Insulin levels can be managed with the help of exercise, as exercise helps your body burn glucose more efficiently. By exercising, you are also helping reduce cholesterol, lower blood pressure, strengthening your heart and body and you’ll have a better control of your weight.
P.P.S. Daily exercising is arguably one of the best ways in regulating insulin within the body.