Closely related elevated blood insulin with being overweight. It is girls who often have an excess of insulin, which threatens the development of type 2 diabetes and other endocrine disorders. This hormone is secreted by the islets of the pancreas and sent to the processing of glucose in the body.
In addition, insulin provides metabolism (proteins, carbohydrates and fats), growth and reproduction of cells, DNA synthesis. With carbohydrate failures in the body, fat immediately begins to accumulate and obesity develops.
If your blood insulin levels are elevated, you should not resort to long-term training, fasting, or weight loss diets.
All this will be ineffective and even harmful. After each workout or day of fasting, the weight will increase, instead of the expected decrease in fat stores. It is these problems that often lead girls or women to consult an endocrinologist, gastroenterologist or therapist for advice.
How to eat and exercise properly with elevated insulin in the blood, read in this article.
What is the state of insulin resistance
Insulin resistance – this is the development of an underestimated sensitivity of tissues to the influence of insulin, as a result of which the process of sugar breakdown and the entry of glucose into cells is blocked.
Cells are left without the necessary driving force for development and reproduction, a strong appetite appears in order to make up for the lack of glucose after eating. Therefore, a "vicious circle" arises: sugar from food turns into fat mass – glucose, due to a disturbed metabolic response and the development of insulin resistance, cannot get through to the cells and settles in the form of excess weight.
With insulin resistance, there is a risk of developing type 2 diabetes mellitus, atherosclerosis, a heart attack, and even sudden onset of death due to clogging of the vessel by a thrombus. In addition, insulin insensitivity can lead to the development of polycystic ovary syndrome.
Learn more: 9 signs of diabetes or how to prevent the disease
With an excess of insulin secreted into the blood, it is very difficult to lose weight and control appetite. To do this, you should clearly know how to eat right, what foods to eat, and what kind of physical activity to provide.
Only changes in lifestyle and nutrition will lead to positive changes in insulin resistance in the direction of regulating the production of the hormone insulin and the breakdown of glucose.
Features of nutrition with elevated insulin
Nutritionists recommend not to despair with elevated insulin and to start putting things in order in your diet.
Meals should be fractional and frequent, diets should not be abused and long breaks in eating should not be taken. Experts have compiled general rules and recommendations that should be followed in case of insulin resistance:
1. it is not recommended to resort to carbohydrate diets;
2. do not use fructose, replace it with stevia;
3. do not drastically limit fats, pay attention to polyunsaturated fatty acids contained in fatty fish, unrefined vegetable oils;
Why is blood insulin control important for health?
4. it is impossible to combine sugar, flour and fat, confectionery products fall under this item;
5. should eat small meals and often (at least 5 times);
6. breaks between meals should be no more than 3 hours;
7. you can’t eat a lot before going to bed, you can have a snack in 3 hours;
8. be sure to avoid foods with a high GI (glycemic index);
9. fiber must be consumed – vegetables and fruits, they are given special emphasis;
10. drink more fluids, especially water. Throughout the day, take several sips at a time, do not drink the entire volume at once.
Insulin resistance: how to recognize and fix the problem?
How to exercise for weight loss and health
Elevated blood insulin promotes rapid weight gain, which is why it is so important to control hormone levels and regulate the buildup of adipose tissue. Follow the basic requirements of sports training for insulin resistance:
- aerobic exercise should be of medium intensity – 30-60 minutes (swimming, cardio);
- strength training is better to postpone and do yoga;
- besides yoga, dancing, Pilates will be useful.
Do not replace an active lifestyle with pumping the press, this will not get rid of belly fat – in a duet, physical activity and proper nutrition can comprehensively start the process of burning fat with increased insulin in the blood and being overweight. In addition to activity and nutrition, you can also massage procedures aimed at improving lymphatic drainage.
The hormone insulin: a source of energy and diabetes
In addition to proper nutrition and exercise, the main thing to regulate the production of insulin – this is a targeted treatment for insulin resistance, which will be prescribed by an endocrinologist. To properly develop a nutrition system and a meal schedule, you should contact a nutritionist.
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