How to break insulin resistance?

Modern times have brought us fast-changing technologic developments and lots of medical innovations which are seen beneficial for our lives. But on the other hand, it also has caused fast food innovations, bad food habits and poor quality food. Such malnutrition habits have increased the incidence of insulin resistance, which threatens young people as well. It may seem like a simple disease, but it can cause more serious illness if not avoided.

Do you often feel the need to eat dessert? Don’t you succeed to lose weight despite eating less? Are you suddenly falling asleep after eating a meal? Do you find yourself in front of the refrigerator at the nights? Be careful, your complaints may be the sign of insulin resistance which can lead to diabetes, cardiovascular and hypertension diseases.

Insulin resistance, one of the major health problems of modern times, is defined as the decrease in the effect of insulin hormone in tissues that regulates blood sugar. Obesity is the most common cause of insulin resistance. In recent years, the incidence of insulin resistance has increased steadily due to the malnutrition habits and increased obesity as an undesirable consequence of modern life. Because of the increase of fast food nutrition and obesity, insulin resistance threatens even young people and even children today. If insulin resistance is controlled in a timely manner, it can cause serious diseases such as diabetes, hypertension and cardiovascular diseases.

Lack of movement during the day, lack of exercise can lead to obesity and, in parallel, insulin resistance. Increase the amount of daily movement is really important to avoid obesity and insulin resistance. Use stairs instead of an elevator, prefer to walk to the close distances instead of driving and avoid sitting for long. Also try to exercise regularly every day. You should make at least 3 days 45 minutes of walking a week as a lifestyle habit.

Be careful not to eat more than you need to satisfy. Eat often and eat for feeding yourself not for saturating. Stay away from over-calorie, fat-filled or snacks and ready meals, and try to reduce alcohol consumption to a minimum.

In order to fight insulin resistance, having ideal weight by weight loss in a healthy way is very important. If you want to speed up your metabolism, do not forget to drink at least 8 glasses of water every day.

Foods with a high glycemic index increase insulin resistance by rapidly raising the level of insulin in the bloodstream. Thus, if you have insulin resistance, it is important that you stay away from such foods as possible as you can. White bread, potatoes, white rice, refined sugars and foods including refined sugar such as ready-made fruit juices, sorbet sweeties and candies are the foods with a high glycemic index.

Almost everyone can have stress during daily life. However, the stress hormones adrenaline and cortisol are secreted more in people who are constantly stressed. These hormones also facilitate insulin resistance.

At night, the level of stress hormones needs to fall. However, stress hormones remain at the same level if you have insomnia due to excessive weight, sleep apnea, or stress. Because of the sleeping difficulty, stress also causes insulin resistance. It is very important to have qualified sleep in order to break insulin resistance. If you have a sleep apnea, it should be corrected with treatment. In the sleep apnea, oxygen deficiency develops in the body, which can lead to insulin resistance and even heart disease.


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