What Should Those with High Insulin Resistance Do? How Should They Pay Attention?
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Monitor your fasting blood sugar level regularly:
Fasting blood sugar should be between 70-99 mg/dL. Above 100 mg/dL may be a sign of insulin resistance. Monitor your postprandial blood sugar as well. Blood sugar should be below 140 mg/dL 2 hours after eating. Higher values may indicate insulin resistance.
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In addition to fasting blood sugar, monitor your insulin level and HbA1C value regularly:
Fasting insulin is ideal to be 1-5 IU/mL and HbA1C below 5.3%. Even if your blood sugar is low or normal, your insulin level may be high. Be sure to monitor insulin at regular intervals.
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The HOMA-IR test is used to determine whether a person has insulin resistance:
The HOMA-IR value is a mathematical formula. Fasting blood sugar and fasting insulin levels are multiplied by each other, divided by 405, and the HOMA-IR value is found. If the result is above 2.5, it means the person has insulin resistance. If it is between 2 and 2.5, we can call it early insulin resistance. Therefore, it should be kept below 2.
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Insulin resistance is actually the result; it is not the main cause:
The main cause is metabolic processes such as impaired nutrition, too much sugar, dysbiosis, inactivity, little sleep, heavy metals and toxins, detoxification problems. As a result of these, your blood sugar level is high and can turn into diabetes in the future. However, it can be reversed when managed well. The important thing is to find and correct the underlying problems.
- Insulin resistance is an important risk factor for many health problems such as Prediabetes, Type 2 Diabetes, PCOS, Fatty Liver, Infertility, Obesity, Sleep Apnea, Heart Disease, Hypertension, Dementia, Depression, Acne, Rosacea, Cancer.
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Feeling low energy throughout the day:
fatigue, constant sleepiness are the most common symptoms of insulin resistance. They feel exhausted even after eating.
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When your waist starts to gain fat, think of insulin resistance:
The body tends to store fat in this area. Therefore, monitor your waist circumference as well as your weight.
- Feeling an excessive desire for foods containing refined carbohydrates – flour – sugar, in particular, is caused by blood sugar irregularity and may indicate insulin resistance.
Because carbohydrates are the food group that stimulates insulin the most; especially refined carbohydrates. In other words, more refined carbohydrates mean more insulin.
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Feeling hungry again shortly after eating:
Is a common symptom of insulin resistance. Insulin resistance affects appetite and reduces the feeling of fullness.
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Common skin symptoms of insulin resistance include:
Dark, velvety spots (acanthosis nigricans) on the neck, underarms and groin areas, skin tags and increased acne.
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The first step to breaking insulin resistance is to:
Limit carbohydrates and choose the right carbohydrates. Do not consume foods with a high glycemic index that increase blood sugar quickly, such as white bread, pastry, pasta, and rice.
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Avoid sugar and sweets:
Avoid foods containing glucose and fructose syrup, artificial sweeteners and sugary drinks. Make it a habit to read food labels.
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Stay away from processed and packaged foods, fast food and junk food, and ‘junk foods’.
These contain flour, sugar, trans fat and many additives; they worsen your insulin resistance.
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Choose slow carbohydrates, those with a low glycemic index:
For example; quinoa, lentils, sweet potatoes, buckwheat, etc. Low glycemic index foods do not cause a sudden increase in blood sugar, they keep you full.
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Eat enough fiber:
Fiber slows down carbohydrate absorption. It prevents a sudden increase in blood sugar. It supports intestinal movements; prevents constipation.
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Rainbow-colored vegetables and herbs are excellent sources of fiber;
Focus on vegetables in your diet. Legumes, oats, flaxseed, psyllium (cauliflower grass), and buckwheat are also good sources of fiber.
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Proteins:
keep blood sugar levels stable. Choose healthy proteins such as meat, chicken, fish, eggs, and chickpeas. You can marinate meat, chicken, and fish with antioxidant-rich spices while cooking them. Toxins accumulate in the fat part of meat. Do not consume these parts, which are rich in both calories and toxins.
- Add healthy fat sources such as avocado, hazelnut, almond, walnut, sesame, and tahini to your diet. Excessive intake of animal saturated fats can also trigger insulin resistance. Choose olive oil instead of refined vegetable oils such as corn and sunflower oil. Avoid trans fats in ready-made foods. Healthy fats increase the feeling of fullness and regulate blood sugar.
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Eating too often:
Causes unnecessary insulin fluctuations and problems such as not giving the digestive system enough time to cleanse itself. Open the gaps between meals and do not snack.
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If you do not have a health problem, you can benefit from intermittent fasting:
Eating 2 main meals a day with intermittent fasting allows us to regulate blood sugar. Intermittent fasting triggers the use of fats instead of carbohydrates, which we call ‘metabolic shift’. Thus, free radical production is reduced, and mitochondrial health is improved.
Caution: It may not be suitable for pregnant women, breastfeeding women, those with hypotension and hypoglycemia, and hypothyroid patients.
- Pay attention to portion control and the order of food when eating to prevent blood sugar spikes. Prioritize vegetables first, then protein and fat.
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Avoid excessive fruit consumption:
Although fruit is healthy, excessive consumption increases blood sugar. Choose forest fruits such as blueberries, blackberries, raspberries, and pomegranates.
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Chew your food well and focus on your food:
Digestion begins in the mouth. If you eat too fast or are busy with your phone, etc., you cannot chew food thoroughly and feel full. Portion control becomes difficult.
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Prepare your own food:
It is much easier to control flour, oil, salt, sugar, and spices in meals you cook at home.
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Pay attention to the cooking methods of your food:
Instead of high-heat cooking methods such as frying, barbecuing, and grilling, prefer steaming, boiling at medium temperature, or cooking in an oven at a maximum of 200C or stewing.
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Do not leave your dinner late:
Around 18:00 is ideal. The timing of eating is a determining factor in fat accumulation and burning. Eating late at night makes digestion difficult, disrupts the circadian cycle, causes weight gain, and causes indigestion.
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Liver load should be reduced:
Toxins worsen insulin resistance. Reduce exposure to toxins. When cooking, choose cast iron or steel pans and pots, not those containing heavy metals such as Teflon, aluminum, etc. Your storage containers should be glass, not plastic.
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Support detoxification:
Remember that toxin excretion will be high, especially during the weight loss process. Sweat. Drink enough water.
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Metformin:
Is one of the most commonly used medications to manage insulin resistance and balance blood sugar levels. Metformin treatment is most effective when supported by a healthy diet and exercise.
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The most common side effects of metformin are:
- Nausea,
- Diarrhea,
- Abdominal Pain,
- Gas,
Metallic taste in the mouth. These are usually temporary side effects. Metformin should be started at a low dose and increased slowly to reduce side effects.
- Metformin can cause B12 and folic acid deficiency with long-term use. Therefore, B12 and folic acid levels should be checked regularly and supplemented if necessary.
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Get sunlight in the morning:
Morning sunlight regulates your biological clock; it ensures that insulin, melatonin, and cortisol hormones work in harmony.
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Be active:
Walk for at least 30-40 minutes a day, 5 days a week. Physical activity increases insulin sensitivity. In addition, 10-15 minute walks after meals can help regulate blood sugar levels.
- Do resistance or weight training that is appropriate for your general health and age, at least twice a week, so that you work your muscles during your walk. Increasing muscle mass supports lowering blood sugar.
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Regulate your sleep:
Get 7-8 hours of quality sleep at night. Sleep before 23:00 and in complete darkness, stop using electronic devices before sleep.
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Reduce your stress:
add relaxation and relaxation methods such as breathing exercises, prayer, meditation, yoga to your life that help manage stress. Stay away from foods rich in simple sugars and bad fats that provide short-term pleasure to forget the stress of the day.
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Vitamin D is important;
keep it between 60-80 ng/dl. Vitamin D deficiency can worsen insulin resistance.
- While magnesium increases the effect of the insulin hormone, it also protects the pancreas by balancing the overstimulating effect of calcium on insulin release. Therefore, add foods such as spinach, green leafy vegetables, avocado, cocoa and almonds to your diet and supplement magnesium.
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Omega-3:
Reduces inflammation and reduces insulin sensitivity. Consume fish regularly and take omega-3 supplements if necessary.
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Replace other vitamins and minerals that are deficient:
Complete your nutritional deficiencies such as active form B vitamins, vitamin C, zinc, copper, selenium, iron, iodine, manganese.
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As a supplement;
Berberine, Inositol, Chromium, Picolinate, Alpha Lipoic Acid, NAC, Fenugreek, Ceylon Cinnamon, Gurmar can be used depending on the clinical condition of the person.
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Benefit from phytotherapeutic plants that reduce the inflammatory process and increase insulin sensitivity:
Turmeric, ginger, olive leaf, green tea, rosemary, milk thistle, bitter melon, black cumin, etc.
