Insulin resistance has become one of the most widespread health problems in America. Lifestyles of high stress, eating too much fast food or chemical Laden, high-carb processed foods, and lack of exercise has led to an epidemic of insulin resistance and type 2 diabetes. But you do not have to be one of those statistics.
The adoption of these five simple lifestyle and diet changes corrected the problems that cause insulin resistance. If you are insulin resistant, these five changes may prevent their condition deteriorating in type 2 diabetes. And if you've been diagnosed as diabetic, it is not too late to control levels of blood sugar and improve your health with these five basic steps. Although each person is different, it is even possible for some people to reverse diabetes and restore normal functions of the pancreas with these five steps.
1: Exercise!
30 minutes of brisk walking or similar exercise, 3-5 times a week, can prevent the development of insulin resistance or diabetes. If you are already resistant to insulin or diabetes, exercise helps improve insulin sensitivity and reduce levels of blood sugar.
2. Avoid processed foods.
Packaged and processed foods contain two things that can lead to insulin resistance and eventually diabetes: corn syrup, high fructose and trans fats.
Corn Syrup High Fructose is a chemically altered sugar that the body can not use, but your pancreas detects the presence of sugar and attempts to prosecute him for the release of insulin. Consuming too much of it contributes to weight gain, hypertension (high blood pressure) and diabetes type 2. This material is insidious in everything – even food that is suspected of containing sugar, like cookies, salad dressings – even ketchup! No diet soda, and virtually all commercially packaged juices contain high levels of corn syrup into fructose.
Trans fats are known to cause inflammation in the arteries and other problems. They also seem to contribute to the onset of diabetes, although the form is not fully understood. You'll find trans fats in most packaged cake and frosting mixes, a lot of cookies and other baked goods, dairy coffee creamers and margarines. Virtually all the "stick" type of margarine contains trans fat – check the label, and you'll see. Your body can not metabolize these chemically altered fats that simply accumulate in the tissues, damaging cells and contributing to life-threatening arterial blockage.
3. Eat more whole grains, fresh fruits and vegetables
Together with the contribution of important nutrients and aid digestion, these foods can help stabilize blood sugar and insulin levels for the delay of their digestive process. Unlike "simple" carbohydrates like white bread, potatoes and pasta – that quickly break down into sugar, which sugar levels in the blood insulin levels rise and peak – these foods more complex digest more slowly, causing sugar to be issued more gradually in the blood, preventing destruction "sugar spikes" that come from eating foods rich in starch.
4. Add the "right" fats in your diet
Not all fats are "bad". In fact, fat is an essential nutrient that your body needs. The key is making sure that adding fat to your diet is the right kind of fat. Unlike synthetic or altered "trans fat" or "trans fats, your body can digest" natural "fats such as mono-and polyunsaturated vegetable oils. Fats and oils high in "essential fatty acids (EFAs), such as those found in salmon, tuna and avocado help reduce" bad "cholesterol and raise levels of" good "cholesterol levels. Oil Flaxseed is another source of beneficial fats, such as those found in nuts. addition of fats, nuts and flax seeds add other valuable nutrients to your diet mixture.
5.Add important nutrients to your diet
It is difficult for us to get enough nutrients from food alone – because the strips of food processing of nutrients, and because the mass of today's agricultural production methods result in soil that is "depleted" of important minerals and vitamins. Multi-vitamin/mineral supplementation may assist in solving this problem. But if you are resistant to insulin or diabetes, you should be sure the supplement contains certain trace elements and vitamins have been shown to help control blood sugar and insulin levels lower. These include:
Chromium – in the form of chromium picolinate, helps control blood sugar and insulin levels
Magnesium – this is the nutrient that most often seems lacking in type 1 and type 2 diabetes, so the evidence is strong that the lack of this trace element in the diet can be a determining factor of whether or not to develop diabetes, regardless of family history, lack of exercise, etc.
Manganese – its role in preventing diabetes and insulin resistance is stll under investigation, but lower than normal levels of manganese are another thing that most diabetics seem to have in common, it would be reasonable to think that appropriate levels get a daily supplement may help prevent the onset of diabetes.
Vanadium – AIDS in sugar metabolism and increases insulin sensitivity of cells
Vitamin B – Stress can deplete your body of all the important viatmins-B-levels and causes blood sugar to rise.
B3 (Niacin) – is very valuable for circulatory health and is also essential for metabolizing carbohydrates, fats and proteins.
B6 – this powerful antioxidant helps protect you from the destructive effects of diabetes such as nerve damage and heart.
B12 – vital for the proper functioning of nerve cells, B12 is another good anti-stress nutrients, and in fact may help prevent nerve damage associated with diabetes
This article is for informational purposes only. It is not intended, nor should be used as medical advice. Consult your doctor before starting any diet or exercise program.
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