Agents that increase cell sensitivity to insulin. Twenty-five simple ways to improve insulin sensitivity and prevent diabetes. Avoiding late-night snacks
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Synonyms: Insulin
General information
Insulin is a pancreatic hormone that regulates carbohydrate metabolism, maintains the concentration of glucose in the blood at an optimal level and is involved in the metabolism of fats. Insulin deficiency leads to increased blood sugar and energy starvation of cells, which negatively affects internal processes and causes various endocrine pathologies.
A test for insulin in the blood allows you to determine metabolic disorders (metabolic syndrome), the degree of sensitivity to insulin (insulin resistance) and diagnose serious diseases such as diabetes mellitus and insulinoma (hormone-secreting tumor of the beta cells of the pancreas).
Insulin is a specific protein that is secreted in the beta cells of the pancreas from proinsulin. Then it is released into the bloodstream, where it performs its main function - regulation of carbohydrate metabolism and maintaining the physiologically necessary level of glucose in the blood serum.
In case of insufficient production of the hormone, the patient develops diabetes mellitus, which is characterized by accelerated breakdown of glycogen (complex carbohydrate) in muscle and liver tissue. Also, against the background of the disease, the rate of glucose oxidation decreases, the metabolism of lipids and proteins slows down, a negative nitrogen balance appears, and the concentration of bad cholesterol in the blood increases.
There are 2 types of diabetes.
- In the first type, insulin is not produced at all. In this case, hormone replacement therapy is necessary, and patients are classified as insulin-dependent.
- In the second type, the pancreas secretes a hormone, but it cannot fully regulate glucose levels. There is also an intermediate state (early stage), in which the typical symptoms of diabetes have not yet developed, but problems with the production of insulin already exist.
Important! Diabetes mellitus is a dangerous disease that significantly reduces the quality of life, leads to severe complications and can cause diabetic coma (often ending in death). Therefore, timely diagnosis of diabetes mellitus by analyzing the level of insulin in the blood acquires important medical importance.
Indications for analysis
- Diagnosis and control of type 1 and type 2 diabetes mellitus;
- Examination of patients with a hereditary predisposition to diabetes mellitus;
- Diagnosis of gestational diabetes in pregnant women;
- Determination of the body's immunity to insulin;
- Determining the causes of hypoglycemia (low blood glucose);
- Suspicion of insulinoma;
- Prescribing insulin medications and dosage selection;
- Comprehensive examination of patients with metabolic disorders;
- Examination of patients with polycystic ovary syndrome (ovarian dysfunction with menstrual irregularities);
- Diagnosis of endocrine disorders;
- Monitoring the condition of patients after islet cell transplantation (beta cells of the islets of Langerhans).
Symptoms that prompt an insulin test
- Irritability, depression, chronic fatigue;
- Memory impairment;
- A sharp change in body weight while maintaining the usual diet and level of physical activity;
- Constant feeling of thirst and hunger, excessive fluid intake;
- Dry skin and mucous membranes (dry mouth);
- Increased sweating, weakness;
- Tachycardia and history of heart attacks;
- Blurred consciousness, double vision, dizziness;
- Long-term healing of skin wounds, etc.
A comprehensive examination and prescription of this study is carried out by an endocrinologist, surgeon, therapist or family doctor. In case of gestational diabetes, consultation with a gynecologist is necessary. When diagnosing insulinoma or other formations of the pancreas, the oncologist interprets the test results.
Decoding
Commonly accepted units of measurement: µU/ml or honey/l.
Alternative unit: pmol/liter (µU * 0.138 µU/ml).
The normal amount of insulin in the blood is
- 2.7 - 10.4 µU/ml.
Factors influencing the result
The results of the study may be affected by taking medications:
- levodopa;
- hormones (including oral contraceptives);
- corticosteroids;
- insulin;
- albuterol;
- chlorpropamide;
- glucagon;
- glucose;
- sucrose;
- fructose;
- niacin;
- pancreozymin;
- quinidine;
- spironolktone;
- prednisole;
- tolbutamide, etc.
High insulin
- Diabetes mellitus type 2 (the patient does not depend on insulin medications);
- Hormone-secreting tumors of the pancreas, for example, insulinoma;
- Acromegaly (dysfunction of the anterior pituitary gland);
- Liver pathologies;
- Myotonic dystrophy (genetic muscle damage);
- Cushing's syndrome (hypersecretion of adrenal hormones);
- Hereditary intolerance to sugars (glucose, fructose, lactose, etc.);
- All stages of obesity.
Low insulin
- Heart failure, tachycardia;
- Hypopituitarism (decreased activity of the endocrine glands);
- Diabetes mellitus type 1 (insulin dependent).
Preparing for analysis
To determine insulin, it is necessary to donate venous blood on an empty stomach. The fasting period is about 8-10 hours; on the day of the analysis, you can drink only plain water without salts and gas.
For several days, you should stop drinking alcohol and energy drinks, and avoid any mental and physical stress. It is also not advisable to smoke on the day of blood collection.
30 minutes before the test, you must take a sitting position and completely relax. Any physical or emotional stress at this moment is strictly prohibited, since stress can trigger the release of insulin, which will distort the test results.
On a note: in order to avoid obtaining incorrect results, the analysis is prescribed before the start of a conservative course of treatment and therapeutic and diagnostic procedures (ultrasound, x-ray, rectal examination, CT, MRI, physiotherapy, etc.) or 1-2 weeks after them.
You may also have been prescribed.
Excess weight, cardiovascular diseases, diabetes, high blood pressure - links in the same chain. The cause of these diseases is often metabolic disorders, which are based on insulin resistance.
Literally, this term means “does not sense insulin” and in simple terms, insulin resistance is a decrease in the response of muscle, fat and liver tissue to insulin in the blood, as a result of which its level becomes chronically high. People with reduced sensitivity are 3-5 times more likely to suffer from atherosclerosis, in 60% of cases they have hypertension, and in 84% they develop type 2 diabetes. Insulin resistance can be recognized and overcome before it becomes the cause of all these disorders.
The main reasons for the development of insulin resistance
The exact causes of insulin resistance are unknown. It is believed that it can be caused by problems that occur at several levels: from changes in the insulin molecule and a lack of insulin receptors to problems with signal transmission.
Most scientists agree that the main cause of insulin resistance and diabetes is the lack of a signal from the insulin molecule to the tissue cells into which glucose from the blood should arrive.
This violation may occur due to one or more factors:
- Obesity- combined with insulin resistance in 75% of cases. Statistics show that a 40% increase in weight from normal results in the same percentage decrease in insulin sensitivity. There is a particular risk of metabolic disorders in cases of abdominal obesity, i.e. in the abdominal area. The fact is that adipose tissue, which is formed on the anterior abdominal wall, is distinguished by maximum metabolic activity; it is from it that the largest amount of fatty acids enters the blood.
- Genetics- genetic transmission of predisposition to insulin resistance syndrome and diabetes mellitus. If you have close relatives with diabetes, you are much more likely to develop problems with insulin sensitivity, especially if you live a lifestyle that is not healthy. It is believed that resistance was once intended to maintain the human population. When people were well-fed, they accumulated fat; when they were hungry, only those who had more reserves survived, that is, individuals with insulin resistance. Consistently abundant nutrition in our time leads to obesity, hypertension and diabetes.
- Lack of physical activity- leads to the fact that the muscles require less nutrition. But it is muscle tissue that consumes 80% of glucose from the blood. If muscle cells require very little energy to maintain vital functions, they begin to ignore insulin, which carries sugar into them.
- Age- after 50 years, the likelihood of insulin resistance and diabetes is 30% higher.
- Nutrition— excessive consumption of foods rich in carbohydrates, a love of refined sugars causes excess glucose in the blood, active production of insulin, and, as a result, the reluctance of body cells to identify them, which leads to pathology and diabetes.
- Medicines- some medications can cause problems with insulin signal transmission - corticosteroids (treatment of rheumatism, asthma, leukemia, hepatitis), beta blockers (arrhythmia, myocardial infarction), thiazide diuretics (diuretics), vitamin B
Symptoms and manifestations
Without tests, it is impossible to reliably determine that the body’s cells have begun to perceive insulin entering the blood worse. Symptoms of insulin resistance can easily be attributed to other diseases, overwork, and the consequences of poor nutrition:
- increased appetite;
- detachment, difficulty remembering information;
- increased amount of gases in the intestines;
- lethargy and drowsiness, especially after a large portion of dessert;
- an increase in the amount of belly fat, the formation of the so-called “lifebuoy”;
- depression, depressed mood;
- periodic rises in blood pressure.
In addition to these symptoms, the doctor will evaluate signs of insulin resistance before making a diagnosis. A typical patient with this syndrome is abdominally obese, has a parent or sibling with diabetes, or has polycystic ovary syndrome in women.
The main indicator of the presence of insulin resistance is abdominal volume. In overweight people, the type of obesity is assessed. The gynecoid type (fat accumulates below the waist, the main amount in the hips and buttocks) is safer, metabolic disorders are less common with it. Android type (belly, shoulder, back fat) is associated with a higher risk of diabetes.
Markers of insulin metabolism disorders are BMI and waist-to-hip ratio (WC/HR). With a BMI > 27, WC/TB > 1 in males and WC/TB > 0.8 in females, it is highly likely that the patient has insulin resistance syndrome.
The third marker, which with a 90% probability allows us to identify disorders, is acanthosis nigricans. These are areas of skin with increased pigmentation, often rough and tight. They can be located on the elbows and knees, on the back of the neck, under the breasts, on the knuckles, in the groin and armpits.
To confirm the diagnosis, a patient with the above symptoms and markers is prescribed an insulin resistance test, on the basis of which the disease is determined.
Taking tests
In laboratories, the test needed to determine the sensitivity of cells to insulin is usually called the “Insulin Resistance Assessment.”
How to donate blood to get reliable results:
- When receiving a referral for analysis from your attending physician, discuss with him the list of medications, contraceptives and vitamins you are taking in order to exclude those that may affect your blood composition.
- On the day before the analysis, you need to cancel workouts, try to avoid stressful situations and physical activity, and not drink drinks containing alcohol. Dinner time should be calculated so that before blood collection 8 to 14 hours passed.
- Take the test strictly on an empty stomach. This means that in the morning it is forbidden to brush your teeth, chew gum, even without sugar, or drink any drinks, including unsweetened ones. You can smoke only one hour before visiting the laboratory.
Such strict requirements in preparation for analysis are due to the fact that even a banal cup of coffee, drunk at the wrong time, can radically change glucose levels.
After the analysis is completed, the laboratory calculates the insulin resistance index based on data on the levels of glucose and insulin in the blood plasma.
Insulin resistance index
Since the late 1970s, the hyperinsulinemic clamp test has been considered the gold standard for assessing insulin action. Despite the fact that the results of this analysis were the most accurate, its implementation was labor-intensive and required good technical equipment in the laboratory. In 1985, a simpler method was developed, and the correlation between the obtained level of insulin resistance and the clamp test data was proven. This method is based on the mathematical model HOMA-IR (homeostatic model for determining insulin resistance).
The insulin resistance index is calculated using a formula that requires minimal data - basal (fasting) glucose level, expressed in mmol/l, and basal insulin in μU/ml: HOMA-IR = glucose x insulin / 22.5.
The level of HOMA-IR, which indicates a metabolic disorder, was determined based on statistical data. Analyzes were taken from a large group of people and index values were calculated for them. The norm was defined as the 75th percentile of the population distribution. The index indicators are different for different population groups. The method for determining insulin in the blood also affects them.
Most laboratories set the threshold for people 20-60 years old at 2.7 conventional units. This means that an increase in the insulin resistance index above 2.7 indicates a violation of insulin sensitivity, if the person does not have diabetes.
How insulin regulates metabolism
Insulin in the human body:
- stimulates the transfer of glucose, amino acids, potassium and magnesium into tissues;
- increases glycogen reserves in muscles and liver;
- reduces the formation of glucose in liver tissues;
- enhances protein synthesis and reduces their degradation;
- stimulates the formation of fatty acids and prevents the breakdown of fat.
The main function of the hormone insulin in the body is to transport glucose from the blood into muscle and fat cells. The former are responsible for breathing, movement, blood flow, the latter store nutrients for hungry times. In order for glucose to enter tissues, it must cross the cell membrane. Insulin helps her with this; figuratively speaking, it opens the gate to the cell.
On the cell membrane there is a special protein consisting of two parts, designated a and b. It plays the role of a receptor - helps to recognize insulin. When approaching the cell membrane, the insulin molecule binds to the α-subunit of the receptor, after which it changes its position in the protein molecule. This process triggers the activity of the b-subunit, which transmits a signal to activate enzymes. These, in turn, stimulate the movement of the GLUT-4 transport protein; it moves to the membranes and merges with them, which allows glucose to pass from the blood into the cell.
In people with insulin resistance syndrome and most patients with type 2 diabetes, this process stops at the very beginning - some of the receptors are unable to recognize insulin in the blood.
Pregnancy and insulin resistance
Insulin resistance leads to increased blood sugar levels, which in turn provokes increased work of the pancreas, and then diabetes. The level of insulin in the blood increases, which contributes to increased formation of adipose tissue. Excess fat reduces insulin sensitivity.
Interestingly, insulin resistance during pregnancy is the norm; it is completely physiological. This is explained by the fact that glucose is the main nutrition for the baby in the womb. The longer the pregnancy, the more it is required. From the third trimester, the fetus begins to lack glucose; the placenta is involved in regulating its flow. It secretes cytokine proteins, which cause insulin resistance. After childbirth, everything quickly returns to its place and insulin sensitivity is restored.
In women with excess body weight and pregnancy complications, insulin resistance may persist after childbirth, which subsequently significantly increases their risk of diabetes.
How to treat insulin resistance
Diet and exercise help treat insulin resistance. Most often, they are enough to restore cell sensitivity. To speed up the process, medications that can regulate metabolism are sometimes prescribed.
Nutrition to improve insulin action
A calorie-deficient diet for insulin resistance can reduce its symptoms within a few days, even before weight loss. Losing even 5-10 kg of weight enhances the effect and restores the cell response to insulin. According to studies, patients with insulin resistance, but without diabetes, lost weight by 16% and doubled their cell sensitivity.
The menu based on the tests is compiled by the attending physician, taking into account the individual characteristics of the patient. With normal blood lipid levels and slight weight gain, it is recommended to consume less than 30% of calories from fat and limit the consumption of unsaturated fats. If you need to reduce your body weight significantly, the amount of fat in your diet should be greatly reduced.
If you don't have diabetes, you don't need to reduce carbs to lower your blood glucose. Scientists have found no connection between the amount of sugar in the diet and cell sensitivity. The main indicator of proper nutrition is weight loss; any diet, including low-carbohydrate diet, is suitable for these purposes. The main requirement is a lack of kilocalories, which ensures stable weight loss.
Regular physical activity
Exercising helps you burn calories and therefore helps you lose weight. This is far from their only positive effect on metabolic processes. It has been established that a 45-minute workout depletes glycogen reserves in the muscles and increases the absorption of glucose from the blood by 2 times, this effect lasts for 48 hours. This means that physical activity 3-4 times a week in the absence of diabetes helps to cope with cell resistance.
The following activities are preferred:
- Aerobic training lasting from 25 minutes to an hour, during which the heart rate is maintained at 70% of the maximum heart rate.
- High intensity strength training with multiple sets and high reps.
The combination of these two types of activity gives the best results. Training for a long time increases the sensitivity of cells not only for the time after exercise, but also creates a positive trend in reducing insulin resistance during periods of inactivity. Sport can both treat and prevent the problem.
Medicines
If lifestyle changes are not enough, and tests continue to show an increased HOMA-IR index, treatment of insulin resistance, prevention of diabetes mellitus and other disorders is carried out with the drug metformin.
- an original medicine based on it, developed and produced in France. It improves cell sensitivity to insulin, but is not able to stimulate its production by the pancreas, therefore not applicable for type 1 diabetes. The effectiveness of Glucophage has been confirmed by many studies according to all the rules of evidence-based medicine.
Unfortunately, metformin in high doses often causes side effects such as nausea, diarrhea, and a metallic taste. In addition, it may interfere with the absorption of vitamin B12 and folic acid. Therefore, metformin is prescribed in the lowest possible dosage, with treatment focusing on weight loss and physical activity.
Glucophage has several analogues - drugs that are completely identical in composition to it. The most famous are (Germany), (Russia), Metfogamma (Germany).
In my work with patients, I increasingly encounter impaired insulin sensitivity. As it turns out, this hormone is the very red button that opens the door to many diseases. It's no surprise that insulin has captured my attention lately. To be honest, I myself sometimes fell under its influence. That’s why I decided to “dot the t’s.”
Research shows that just one tablespoon of sugar reduces immunity for four hours. Decreased immunity makes the body more susceptible to infections and viruses, which can also reduce fertility.
Metabolic syndrome or prediabetes
According to statistics, one in four adults suffers from this syndrome.
How to identify?
- blood test for fasting sugar 4.1-6.1 mmol/l
- insulin 2.6-24.9 µU/ml
- glucose tolerance test
- HOMA-IR index ratio between insulin and fasting glucose
- a decrease in cortisol levels, closer to the lower limit of normal, in the morning and evening.
Before performing the study, strictly follow the recommendations so as not to distort the test results.
Do not drink alcohol 10-15 hours before the test.
Do not eat 12 hours before the test.
Read the instructions for the medications you are taking to see if they cause an increase in sugar or insulin.
Contraceptives increase glucose levels.
But you can do a simpler test at home - measure your waist. The fact is that insulin resistance leads to the formation of fat deposits around the waist. This is the so-called apple type obesity. The larger your waist circumference, the more likely you are to have insulin resistance.
For women, the waist circumference should not exceed 80 cm, for men - 90 cm.
Insulin resistance: what to do?
- Reduce the amount of fruit in your diet.Fructose reduces insulin sensitivity , reduces liver function, asfructose breakdown does not occur in the muscles.
- Avoid desserts, cakes, pastries, fruit juice, sweetened yogurt, instant breakfasts, dried fruit, honey, agave, maple syrup, “natural fruit sugar,” paleo desserts. Replace sweets. Watch the level of protein and fat in your diet, a sufficient amount of which will reduce cravings for sweets.
- You can get a safe 30 g of fructose per day from 1 apple.or a couple of pieces of another fruit. Do not combine fruit intake with your main meal, as this will increase intestinal fermentation and bloating.
- If your tests are normal but symptoms are present, reduce your fruit intake to 1-2 times a week. Starchy vegetables can be left in.
- Refill the level. Magnesium deficiency may lead to decreased insulin sensitivity.A diet rich in magnesium reduces risk of process development. Magnesium is quickly depleted by stress, physical activity, and alkalization of the body. Green leafy vegetables, legumes, and nuts will help replenish magnesium from food. regulates the functioning of the adrenal glands and thyroid gland, improves sleep, increases progesterone levels, reduces cravings for sweets and inflammation.
- Dream. Research published inAnnals of Internal Medicine, shows a direct connection between sleep disturbance and the body's ability to control energy, but also regulate metabolism. Fat cells also need to rest.If you don't sleep for consecutive nights, your insulin sensitivity increases by 30%.
- Physical activity,according to research,can reduce the manifestations of immune inflammation , reducing the level of cytokines. Here, don’t rush to immediately run for a gym membership: climbing stairs and walking is what you need, without spending extra time and magnesium. Contraceptives reduce muscle growth and increase cortisol levels during exercise.
- Having enough gut bacteriaHelps remove waste estrogen and maintain thyroid hormone levels.
- Supplements - taurine, myoinositol, chromium, copper, alpha lipoic acid, vitamin E (tocopherols), magnesium (very important!).
- Berberine - to reduce blood sugar and cholesterol levels, helps reduce weight.
- Alpha lipoic acid to improve insulin sensitivity, reduce inflammation and preventperipheral neuropathy in the development of diabetes.
- Chromium increases insulin sensitivity and reduces the risk of cardiovascular disease.
- Curcumin - the use of this substance reduces the risk of developing diabetes, reduces inflammation and improves pancreatic function.
- Spices and herbs - garcinia cambogia fruits, hoodia gordonii stem, gymnema silvestre leaves.
What should you remove from your diet and what should you leave in?
- High glycemic index foods and sugars: honey, corn syrup as it is high in fructose, cane sugar, brown sugar.
- Refined foods - baked goods made from white flour, fast food, pasta, muffins, chips, cakes.
- Beer and...
- Reduce serving size. My guideline is the Ayurvedic principles of measuring portions: 2 palms - everything that is on your plate.
- Don't count calories, listen to your body and eat medium to low GI foods.
- Three meals a day - with dinner until 20.00.
- Learn to listen to your body and differentiate between hunger and thirst.
- - at least 100 g of protein food per meal.
- One fruit, not combined with the main meal.
- Nuts: 4-5 pieces per appointment.
- Nut butters: 1-2 tablespoons.
- Vegetables: 1 handful.
- Healthy - 1 tablespoon.
We sometimes hear “cut out the high GI carbs and that'll be enough,” but protein can also stimulate insulin levels, so it's important to keep an eye on your levels—both carbs and protein. It is best to concentrate on fats and structure your diet something like this - 50-70% fat, 20% protein, 10-20% carbohydrates.
Insulin is very closely related to excess weight and appetite. The hormone responsible for appetite is produced in adipose tissue. And the growth of adipose tissue occurs with the development of insulin resistance. Deficiencies of vital substances - iron, vitamins - contribute to this.
High levels of leptin block sex hormones.
Metformin helps to remove only the isolated cause of insulin resistance, but does not remove the real causes - an imbalance of other hormones - leptin and sex hormones, as well as a deficiency of vitamins and microelements.
Physical activity - for whom and why?
Lack of physical exercise as well as excessive exercise against a background of high levelsstress and cortisol , can enhance the process of insulin resistance.Better 10-20 minutes of medium load, but every day than 60 minutes of intense exercise every other day. On the one hand, you need to increase the amount of muscle mass and increase energy expenditure to improve insulin sensitivity. On the other hand, the load should not be too high, so as not to stimulate excessive cortisol production and adrenal fatigue.
In this sense, walking and swimming in a relaxed mode are better than a treadmill or aerobics.
All this together will help restore the body and remove all the unpleasant consequences of decreased insulin sensitivity. I'm glad I figured out the problem, thereby protecting myself from insulin resistance. I hope this article will help you to notice problems with insulin in time.
If you have any questions, write to me and I will share a regimen of several drugs to restore insulin sensitivity. As a thank you, you can order the medications using my link and receive recommendations on how to take them specifically for you.
Editorial opinion may not reflect the views of the author.
In case of health problems, do not self-medicate, consult your doctor.
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Our body is a delicate and well-coordinated mechanism. Everything in it is clear and thought out. However, the person himself disrupts its operation, which naturally leads to serious breakdowns that are fraught with serious consequences. Bad habits, incorrect habits, irregular work schedules, psychological stress - all this leads to the development of pathologies of various organs, as well as severe chronic diseases.
Scientists have found out which foods help normalize insulin levels in the blood. These include:
- Fish and seafood. These products are a source of protein and omega 3 unsaturated fatty acids. Studies have been conducted that have reliably demonstrated the positive effect of fish oil on the concentration of insulin in the blood. In women who took it, insulin decreased by 8.4% compared to the placebo group. That is why patients with diabetes are recommended to follow a Mediterranean diet, which includes a large amount of seafood. Salmon, sardines, herring and anchovies are considered the most healthy.
- Fiber-rich foods. Fiber and dietary fiber swell in the stomach, turning into a gel. This causes a feeling of fullness and, accordingly, helps prevent an increase in insulin after eating. In addition, some products in this category help increase cell sensitivity to insulin. This includes cereals, legumes, blueberries, flax seeds, and sesame seeds.
- Green tea. The healing properties of this drink have been known for centuries. It contains antioxidants (including catechin). It reduces cell resistance to insulin. Studies have been conducted that have shown that patients who regularly consumed green tea experienced an increase in insulin sensitivity, while in the control group this indicator increased significantly.
- Cinnamon. This spicy spice is also rich in antioxidants, which have a beneficial effect on our body. A test was conducted that reflected its effect on insulin levels. Young people were offered to drink a drink with a lot of sugar. After this, they took a liquid with cinnamon. The experiment lasted for 2 weeks. As a result, they had low insulin levels.
- Apple vinegar. Can be an effective addition to your diet. It allows you to cleanse the body and helps reduce body weight. Its effect on insulin concentration was tested by Swedes at the University of Lund. The experiment involved 12 practically healthy young people who were given 50 g of white wheat bread soaked in apple cider vinegar for breakfast for some time. Despite the high carbohydrate content of this baked product, insulin levels remained within normal limits at the end of the study. In addition, it was noted that the higher the acid content, the lower the metabolic processes.
Proper nutrition is the key to a healthy and beautiful body
In addition to enriching your diet with the above products, you just need to adhere to the principle of proper nutrition:
- less carbohydrates. It is carbohydrates that stimulate the production of insulin, as well as its release into the bloodstream. Reducing them in the menu will allow you to lose weight and get rid of obesity. This fact has been proven in many experiments and studies;
- say no to simple carbohydrates. It is simple carbohydrates that cause excessive insulin production by the pancreas. In addition, such carbohydrates are immediately deposited in adipose tissue, which leads to obesity;
- more proteins. “Healthy” protein is the basis for the normal functioning of the entire body as a whole. Nutritionists consider chicken, turkey breasts, rabbit meat and lean beef to be such proteins;
- small portions, but often. Insulin is produced in response to food entering the gastrointestinal tract. This method of nutrition allows you to normalize insulin levels and increase the sensitivity of cells to it;
- giving up alcohol. It has been proven that constant consumption of alcohol has a detrimental effect on the condition of the pancreas and disrupts the production of insulin;
- aerobic exercise. Saturating the body with oxygen stabilizes its condition (including insulin production). Regular training, especially in combination with strength exercises, helps reduce insulin levels in the blood and overcome excess weight problems;
- less time sitting. Sedentary work and lack of optimal physical activity lead to the development of metabolic syndrome and impaired insulin release. Get up and walk around, take a break while working in the office;
- Avoid stress and emotional overstrain.
Our body is a delicate instrument that requires careful handling. Improper nutrition can lead to irreversible changes in the body, as well as serious health consequences. Consult your doctor or nutritionist and then choose a menu that will allow you to keep your body beautiful and healthy.