According to the American Diabetes Association, in 2015, 30.3 million Americans were diagnosed with diabetes. Furthermore, approximately 1.25 million American children and adults have type 1 diabetes. A diet rich in sugar, refined starches, and processed foods is mainly to blame for this overwhelming number, but fortunately, there are a few ways that can help anyone reverse insulin resistance and even type 2 diabetes.
The Role of Insulin
Insulin is a hormone produced in the pancreas, and it’s in charge of regulating blood sugar. After you eat foods rich in sugar, such as desserts, bread, pasta, sweet drinks and fruits, the sugar from the food gets broken down into glucose, after which insulin sends it to the liver and muscle cells. It is stored there, later on, so we can use it for energy. This entire process is called insulin sensitivity, and if your body functions properly, that’s how your body will get the needed glycogen. However, if your diet is unhealthy and you start taking in too much sugar, you may develop insulin resistance.
Your body needs a healthy balance, which is why you should eat an equal amount of fibers, enzymes, vitamins, proteins, and sugar. If you start taking in too much sugar or carbs, you’ll chronically elevate the levels of insulin, which will automatically elevate the levels of serotonin and dopamine. This will further cause excessive sugar and carb cravings and eventually cause high blood sugar.
Once you turn this into a continuous cycle, your body will become desensitized to too much sugar and it’ll stop processing it the way it usually does. Instead of storing sugars in your liver, it’ll get deposited as fat. This entire process will throw off your blood sugar regulation and mess up your hormone balance, so it’s vital that you learn how to reverse insulin resistance if you ever end up with this condition.
The first signs of blood sugar misbalance and potential insulin resistance are sugar and carbohydrate cravings, hunger pangs, eating every 2-3 hours, moodiness, anxiety, skin tags, fatigue, extra weight in the midsection and acne.
3 Ways to Reverse Insulin Resistance
Increase Your Fat Intake and Eat Slow-Burning Carbs
One of the ways to reverse insulin resistance is to eat more fat and slow-burning carbs such as yams, sweet potatoes, pumpkin, quinoa, squash, wild rice and sprouted black rice. Reduce processed foods and sugars and switch to more healthy fats such as egg yolks, bacon, avocados, coconut oil, butter, salmon, sprouted nuts, olives and ghee. Furthermore, think about intermittent fasting as a way of reversing insulin resistance. Not only will it help with insulin resistance, but it will also promote longevity, improve cardiovascular disease markers and promote autophagy.
Aside from regulating your diet, you should also become more physically active. This doesn’t mean you should spend hours at the gym, but it does mean that you should introduce at least 30 minutes of exercise into your daily routine. Many people work from home nowadays, and the amount of activity they have is very low, so they should think about taking dance breaks during the day. It would also be highly beneficial to use the stairs instead of the elevator whenever you have the chance. Those who work at an office should consider walking home from work instead of driving or taking public transportation.
Supplement as Needed
Supplementation is also very good for managing your blood sugar level and sugar cravings. That’s why you should think about having L-glutamine to increase your energy levels. Cinnamon is perfect for improving the effectiveness of insulin and it increases glucose metabolism significantly. Bone broth is rich in glycine that is very important for blood sugar level regulation, so feel free to supplement your diet with it as well.
Insulin is a vital hormone in your body, so it’s essential that you take care of your diet so you don’t develop insulin resistance. Don’t risk getting diabetes just because you’re too lazy to regulate your diet or become more active, but change your life habits and start taking care of your health if you ever notice any insulin resistance symptoms.