Reversing Insulin Resistance
Have you heard of insulin resistance? Perhaps in relationship to pre-diabetes? It is a condition that occurs when certain cells in the body, especially in the liver and muscles, lose their sensitivity to insulin. There is resistance to insulin. Since the cells are not taking up as much insulin as usual, more insulin is needed to help keep your glucose levels in the normal range. And that means the pancreas eventually will not be able to keep up with making enough insulin. Risk Factors for Insulin Resistance:
- family history
- lack of activity
- excess weight
How best to reduce your risk for insulin resistance:
- modest weight loss of 10-15 lb.
- 150 minutes of exercise per week, with no more than 2 days off between
- eat less saturated fats and trans fats
- focus on filling up your plate with three-quarters filled up with plant foods
Insulin resistance can lead to pre-diabetes and then type 2 diabetes. Since the pancreas has to compensate for your body’s inability to efficiently use insulin, it has to work even harder by making more insulin to get the job done. And this is stressful wear-and-tear on the pancreas.