If you read much from me you know I am preventive minded,
and I understand that insulin resistance may be an
underlying factor in a range of health problems. My goal
for everyone reading this is to feel energetic, lively,
attractive, passionate, and excited for as long as you
live, as opposed to feeling lethargic, irritable, and
hormonally imbalanced.
Insulin's proper function is the key and you can do
something about it but first you need to understand why it
matters. The body uses glucose as its basic fuel, which is
carried by the bloodstream to individual cells. All of the
foods we eat — fats, proteins and carbohydrates
— are broken down during digestion into proteins,
micronutrients and glucose. The body uses the proteins and
nutrients in cellular metabolism, immune function, and cell
replacement. Glucose is used as fuel. Our demand for fuel
varies from moment to moment, but the blood sugar level of
the brain must remain stable. Getting the energy to the
cells that they need without changing the brain blood sugar
level is a critical function —insulin is responsible
for this function.
The body monitors what we've digested, controls blood sugar
levels, cell demands, and releases insulin in just the
right amounts. That's why a healthy body is described as
"insulin sensitive." Insulin signals the cells to absorb
glucose from the bloodstream.
The average diet consists of an excessively high percentage
of sugars, in the form of simple carbohydrates and simple
sugars added to the foods we eat. These simple sugars
quickly enter the bloodstream. The body has to release high
levels of insulin to keep the level of glucose or sugar in
the bloodstream from spiraling out of control and leading
to a diabetic coma. In time the cells quit responding to
insulin. At this point the body is "insulin resistant."
One immediate consequence is that the body is forced to
release even more insulin in attempt to control the blood
sugar level. Letting blood sugar get too high is a matter
of life and death. The resulting excess of insulin in the
bloodstream is called hyperinsulinemia. The body was not
designed to function with these prolonged high levels of
insulin. High levels of insulin disrupt cellular
metabolism, cause weight gain and spread inflammation.
Diabetes occurs when the body fails to keep blood glucose
under control. Diabetes is the most obvious of the diseases
caused by insulin resistance. There are many negative
health effects before full-blown diabetes.
When the blood cells won't absorb the extra glucose, the
liver converts excess glucose into fat. Fat cells are
loaded with glucose receptors, so they absorb the excess
glucose and become fatter. Ironically, while the
insulin-resistant woman is gaining weight, her cells are
actually "starved" for glucose, so she feels exhausted and
tends to eat carbohydrate-heavy foods in search of energy.
These extra fat cells are also little estrogen factories.
So weight gain contributes to the estrogen dominance that
causes so many symptoms during the early stages of
perimenopause. Like bloating, indigestion and irritability.
Most women put up with minor issues until menopause when
things get out of control. A woman's health can deteriorate
rapidly during menopause with the decrease of estrogen
levels in the body. Digestive issues that were once merely
a hassle become unacceptable when the body's natural
defenses against inflammation (estrogen being one) are
exhausted.
To make matters worse, women approaching menopause are
particularly prone to becoming insulin resistant due to
changes in adrenal and thyroid secretions. In fact, the
decrease of certain hormones, like estradiol, may trigger
problems with insulin in patients who never experienced it
before. Certain blood pressure medications can mask
symptoms without treating the problem. How do I know if I'm
insulin resistant?
In our society where we consume a high percentage of
refined carbohydrates (white bread, sugar, bagels, pasta,
potatoes, Coke/Pepsi, processed foods with added fructose
and corn sweetener, etc.) anyone can become insulin
resistant — even if they are thin. We are all at
risk. In fact, most of us are likely to have some level or
insulin resistance. It is just a matter of degree. The more
processed and refined food that we eat, the more insulin
required to metabolize it. The more insulin in our blood,
the less responsive our cells become. As we age, this
continual exposure to high levels of insulin wears out our
tolerance for refined carbohydrates and reduces our
sensitivity to insulin.
If you are diagnosed with high cholesterol, high
triglycerides, or hypertension, you should get checked for
insulin resistance, regardless of your weight or age. If
your blood pressure is high, it is likely that you are also
suffering from insulin resistance. High blood pressure
medication will not cure insulin resistance.
You are at the highest risk for developing insulin
resistance if you have a family history of type 2 diabetes
or if you have suffered from gestational diabetes,
hypertension, or are seriously overweight. Women, who tend
to gain most of their weight around their abdomen, show
less tolerance for insulin. To assess your risk, measure
yourself around the smallest part of your waist and the
biggest part of your hips. Divide the waist measurement by
the hip measurement. A ratio bigger than 0.8 for women (or
1.0 for men) indicates that your abdomen is obese and you
are at risk for developing insulin resistance. Different
type of fat cells in this area of the body indicate the
probability.
The good news is that insulin and glucose levels are very
easily influenced by changes in lifestyle, exercise, and
diet. Before or after you are diagnosed with insulin
resistance, there is a lot you can do to reverse its course
and bringing insulin into check.
I have experienced menopause to be an enlightening and
powerful time in my life not an out of control experience.
Younger more recently trained medical professionals are
trained to evaluate a patient for insulin resistance. They
are recommending a blood test for glucose and insulin
levels after fasting for 12 hours and then again two hours
after a meal (preferably a high-carbohydrate meal).
Increased triglycerides are a suspicious sign also. If you
suspect a problem please see a competent medical
professional for the necessary test but remember all this
can be changed the same way it can be prevented it is just
more urgent.
Let me remind you, lifestyle, diet and exercise patterns,
as well as stress factors are all indicators of future
problems. With the diabetes and other serious disease rates
for women in menopause so high I want to encourage you to
get this under your control now. Do not wait to be
diagnosed or have symptoms be proactive.
I recommend you immediately discontinue the standard
American diet. Start an exercise program that you enjoy
today and learn to relax and enjoy the special moments in
life. Shop the outside aisles of the supermarket where the
food is fresh and as close to nature as possible, and avoid
the inner rows of processed food, sugar cereals,
high-sodium snacks and carbonated soda, other sugary
beverages. Corn sweetened green tea is of no benefit do not
drink it. A diet that consists primarily of lean meats;
high-fiber grains, vegetables and legumes; leafy greens;
and fruit will substantially aid the body's ability to
balance insulin levels. A meal plan consisting of
breakfast, lunch, dinner, and two snacks with small serving
at each meal is ideal for all of us. Each meal should have
no more than 15 grams of carbohydrates in the form of
vegetables, whole grains and fruits (and no "white" food,
such as bread, pasta, and sugar) and some lean protein.
Each snack should contain only 7 grams of similar
carbohydrates from whole foods. Essential Fatty Acids,
EFA's can be found in avocados, cold-water fish like salmon
and tuna, flax seed, and eggs and can also be taken in
supplement form. These are another important part of a
healthy life style. Regular exercise of 30 minutes or more
per day, 3–5 times a week is also beneficial for
regulating metabolic function and hormonal balance. Choose
from biking, swimming, jogging, or aerobic classes of any
type for cardiovascular health. This decreases stress as
well as reducing strain on the adrenal glands which will
result in better overall health and contribute to keeping
the body's insulin levels in check. Stopping smoking,
moderating alcohol consumption and proper sleeping habits
will help to alleviate blood chemistry surges, which in
turn will promote good health and long life.
Your body's hormonal balance is like a symphony. Insulin is
one of the loudest and most important instruments. When the
bodies metabolism goes wrong, it throws off everything
else. Hormone balance is next to impossible without good
metabolism which comes from proper food choices. Stay tuned
for proper food choices made simple.
----------------------------------------------------
Kathy Wright is a beauty and wellness expert, author,
speaker and CEO of B&P Company the manufactures of
Frownies Beauty patch and skin care line. Read other
articles written by Kathy at http://www.frownies.com/tips
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