What Is Insulin Resistance And How Can You Fight It?
Insulin resistance is sometimes called Syndrome X or Metabolic Syndrome. While you may not have heard of the term it is quite common today, so much so that experts have estimated that 25% of all Americans have some form of insulin resistance. With such a pervasive health issue in our lives, just about everyone we meet will either have an insulin resistance or be closely associated with someone who does. For this reason, everyone should know a little about it.
“Because insulin is one of the “major” hormones, it’s also impossible for your body to balance its “minor” hormones (estrogen, progesterone, and testosterone among them) until your insulin metabolism is balanced first. To put it simply, if you have hot flashes you’re insulin resistant.” – Women to Women
If you want to control your hot flashes, enhance the effectiveness of your weight loss efforts and get rid of that constant fatigue, then you need to control your insulin resistance first.
How to Know if You Are Insulin Resistant
There are a number of very clear signs that you are insulin resistant including a family history of Type 2 diabetes, hypertension, obesity, high cholesterol, gestational diabetes, heart disease, Dyslipidemia (this is an abnormal ration of fats and cholesterol in the blood), and acanthosis (darkened patches of skin at the neck, sometimes on the elbows, knees, and armpits). While these symptoms could be clear indicators of insulin resistance, an absence of them does not mean you are free and clear.
Much of our resistance to insulin comes from our diet. For those who consume large amount of refined carbohydrates from processed foods, white breads, bagels, pasta, sodas, sugary sweets, and many more you can be contributing to your insulin resistance more than you know it.
Controlling Insulin Resistance
While insulin resistance is probably going to be a major part of your life for years it is certainly not a death sentence. It can be easily dealt with by making a few adjustments in your personal life. With proper nutrition and exercise and a few other techniques you could live a normal life and bring your hormones back into balance in the process.
- Consider a diet rich with lean meats, protein, high-fiber, whole grains, leafy greens, fresh veggies, legumes, and fresh fruit.
- Eat more often, smaller portions five to six times a day with no more than 15 grams of carbs with each main meal and 7 grams for each snack.
- Make sure that you consume healthy fats like tuna, salmon, and other cold-water fish.
If your doctor has diagnosed you with pre-diabetes or diabetes the odds are high that you also have an insulin resistance to deal with. This could lead to a large number of health problems that you will have to deal with in the future.
“Insulin resistance is preventable, and with these steps someone suffering from it should notice almost immediate changes… Lethargy, fatigue, and foggy thinking start to lift. You’ll have more energy, and the pounds will finally start to drop.” – My Fitness Pal
If you’re fighting weight loss or have any of these experiences consider the fact that you’re dealing with an insulin resistance and begin developing strategies to overcome it.