Insulin Resistance comes without an warning signs or symptoms. Fighting or reversing insulin resistance is a difficult task but can be achieved through right advice and correct diet.
In this article we shall understand insulin resistance in a way that you can find your own way to deal with it.
Signaling of the insulin hormone
Hormones are released by the body as a messaging system to trigger certain actions. Insulin is secreted by the pancreas to signal the cells to accept glucose to start producing energy.
Triggering of insulin is almost immediately after you have a meal. Even a tiny snack, solid or liquid will trigger release of insulin. It is the signal to start sugar burning to reduce the rise in blood sugar level because of the food intake.
Insulin is also the trigger to stop fat burning and start conserving energy.
Foods with High GI
There is an increased awareness about foods with high glycemic index. There is a direct connection between glycemic index and insulin resistance.
High GI food spikes the blood sugar level in your body. To counter that, your body has to release large amount of insulin. Your body is now working overtimes to push in glucose in your cells and force them to produce energy.
The process of energy production
After a meal, glucose is released into the blood. That triggers the release of insulin to allow cells to open up to accept glucose. That triggers to energy generating mechanism to produce energy in the form of ATPs. These are then used by the body to do work.
The cells cannot keep producing energy if it cannot be spend by the body doing work. At some point they stop. If there is still excess sugar in your blood, it is either send to the liver for storage or the body tries to push in more glucose in the cells by releasing more insulin.
This is the beginning of insulin resistance.
Absolute precautions should start right at the beginning
Changes in lifestyle and food habits have largely contributed to insulin resistance. If not reversed, it will definitely lead to pre diabetes.
You can follow a pattern of eating window of 8 to 10 hours in the day after which the body will get rested from insulin. That is one of the way to increase insulin sensitivity.
Avoid any kind of late night meal. Especially after sunset when melatonin is released to put the body to sleep.
The main reason for insulin resistance is the diet. Your food intake has to be as per your body needs. It has to be carefully curated so as to provide you with just the amount of nutrition and energy for your daily needs. This way the body is able to store just enough fat to get you through the day and most of the night.
You can replace high sugary commercially made snacks with homemade ones which has the same taste but low on GI.
Start your wellness management journey today.