Recently, the term Insulin Resistance has been spreading massively. Professional dietitians, nutritionists and even doctors around the globe, are trying to educate people about it nowadays more than ever. Why? Simply because it’s been spreading like a plague.
And because it can take long to diagnose it properly, or even notice its existence, we figured we would help you understand it better; in terms of causes, symptoms, treatment and prevention.
Do what is Insulin resistance to start with, and do you have it? Let’s figure it out.
What is Insulin Resistance?
It is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up, causing an unbalance in the whole system. Simply, your body won’t be functioning properly as it should.
So, how do you know if you have it? Here are the symptoms.
It’s Common Symptoms
- Noticeable weight gain.
- Extreme thirst or hunger.
- Dark lines around the neck.
- Feeling hungry even after a meal.
- Increased or frequent urination.
- Tingling sensations in hands or feet.
- Feeling more tired than usual.
- Frequent Infections.
- Evidence of high blood sugar levels in blood work.
But it’s very important to check with a professional dietitian/nutritionist or your doctor if you suffer from any of these.
But what is causing Insulin Resistance in the first place? Well, several factors.
Causes of Insulin Resistance
Experts believe that there isn’t a specific cause for Insulin Resistance, but many factors contribute to it.A family history of type 2 diabetes, being overweight (especially around the waist), and being inactive all can raise the risk.But luckily, it can be fixed with adjusting your daily habits. And here comes the good part, where we tell you the BEST DIET for Insulin Resistance.
A Diet That Works (Reverse it)
It is clinically proven that intermittent fasting is one of the best way to reverse insulin resistance. Along with a low carb diet and regular movement/exercise, and the right vitamins, it can be cured. Fasting for 14-16 hours gives the body a chance to drop insulin levels massively, using the existing fat stored in the body for energy. And the low carb, low sugar diet, helps in balancing the blood sugar level.
Food to Avoid, Food to Include
Avoid: Processed food, fried food, junk food, candy, sugar, sweetened drinks, full fat and oils.
Include: Lean protein (chicken, meat and fish without fat), healthy fat like avocados and nuts, fruits, detoxifying drinks, vegetables and whole-grains if you must consume carbs.
That doesn’t mean you have to stay on it for life, but changing your lifestyle is necessary for permanent change. And remember, every expert was once a beginner. So, take a change on bettering your health now.