Maintaining Insulin Balance and Lower Insulin Resistance

Maintaining insulin balance and lowering insulin resistance is key if you are going to balance your hormones. To help maintain insulin balance and lower insulin resistance, your diet should consist primarily of lean meats and proteins, high fiber, whole grains, leafy green vegetables, and fruit. All these items can be purchased around the perimeter of your local grocery store. If you do the majority of your shopping around this perimeter you will be able to avoid highly processed, high sodium, sugary foods.

Meal Plans

Another way to lower insulin resistance is to stick to your meal plan. Your daily meal plan should consist of breakfast, lunch, dinner and two snacks. The key to lowering insulin resistance is to limit the amount of carbohydrates consumed with each meal. In order to maintain insulin balance and lower insulin resistance you should limit the carbohydrates consumed to 15 grams per meal. The carbohydrates should come from a valuable source such as fruits and vegetables. Avoid high glycemic index food such as pasta.

Essential Fatty Acids

Essential fatty acids are also very important to help lower insulin resistance. These fats include eicosapentaenoic acid and docosahexaenoic acid (which are found in fish oils), alpha lipoic acid, and co-enzyme Q10. These healthy fatty acids can be somewhat expensive but it is important to get pharmaceutical grade essential fatty acid supplements because if you don’t, you are likely to be wasting your money.

Exercise

The absolute, best way to lower insulin resistance is to exercise regularly. Aerobic and Anaerobic exercise is important. White muscle, which is more prevalent among sprinters, weightlifters and those who use resistance training, where short bursts of energy are critical, may play a role in regulating blood sugar.  Once glucose has been released into the blood stream, the body can get rid of it through uptake by the muscles – where it is ultimately used – or by storing it. Glucose storage is mediated by insulin; by definition this pathway is impaired in type 2 diabetes. Aerobic exercise has been shown to increase muscle glucose uptake and improve insulin sensitivity, and is typically included in diabetes management plans.

Other Supplements

Chromium

• Studies show that doses of 200mcg per day to 1,000mcg per day can enhance the effects of insulin and lower insulin resistance.

Vitamin D

• Studies show that 90% of the people who live in northern climates have moderate to severe vitamin D deficiency. In these climates, 1,000 – 4000 IU of vitamin D may be required to raise levels to normal.

Magnesium

• This mineral is needed for almost every enzymatic reaction that occurs in the human body. Magnesium is an important mediator of insulin action and in reducing inflammation. In several studies, daily oral magnesium supplementation decreased insulin resistance by 10% and reduced blood sugar by 37%.

Resveratrol

• http://naturalmedicinejournal.com/journal/2014-02/resveratrol-diabetes-care
  • “Numerous studies have demonstrated resveratrol can prevent, attenuate, or reverse diabetic dysfunction across multiple organ systems.”