What is a good way to manage diabetes to lower insulin resistance levels?

How to Lower Insulin Resistance

반응형

 

Diabetes patients continue to increase, so you need to manage them in advance and be careful to prevent diabetes,
Insulin resistance increases in the pre-diabetes or pre-diabetes stage, so it is important to manage it in advance so that diabetes does not become serious.
Today, I'm going to find out what's related to that.

 

Link Between Insulin Resistance and Diabetes

Insulin is a hormone that manages blood sugar in the body from the pancreas. The cells in the human body use blood sugar as energy to work and live, It is the role of insulin to properly supply blood sugar to these cells.

Insulin resistance is what makes this sugar metabolism work. It refers to a situation where insulin is required more than usual.
In other words, insulin resistance is high, which means that insulin is overpopulated in the pancreas to maintain normal blood sugar. This is also called hyperinsulinemia.

Those who have diabetes or are at risk already have high insulin resistance
In other words, because there is hyperinsulinemia, checking this level is an important way to prevent or manage diabetes.

 

 

Criteria for insulin resistance

Criteria for insulin resistance levels

So how do you measure it?
Two typical methods are to check for abdominal obesity and neutral fat in the blood.
The standard for abdominal obesity is 90cm for men and 85cm for women. When you have abdominal obesity and have a blood triglyceride level of 150mg/DL or higher on an empty stomach, it is called hypertriglyceridemia, which can be used as a standard to check insulin resistance.
In other words, if abdominal obesity and hypertriglyceridemia are together, insulin resistance is high, so it must be managed.

 

How to Lower Insulin Resistance

Exercise and diet control are cited as methods of lowering blood sugar, like normal blood sugar management.
Especially in the case of diet, it is essential to keep insulin levels stable, so I will give you some information regarding it.

1. a Mediterranean diet
Many studies have shown that the Mediterranean diet reduces insulin resistance
It came out to be a great help.
The Mediterranean diet is to eat enough seasonal vegetables, consume fat with olive oil, and eat a lot of fish and white meat.

2. a high-fiber diet
Foods rich in fiber, such as beans, oatmeal, cabbage, and flaxseed, help lower insulin resistance.
In addition, it prevents constipation and improves other organ functions.

3. Green tea
Epigalocatechin, an antioxidant in green tea, regulates blood sugar and helps ensure stable insulin secretion.
Therefore, it is good for people with diabetes or pre-diabetes to drink green tea often.

4. Cinnamon
The antioxidants in cinnamon help the cells absorb glucose.
If there's a problem with insulin secretion, this cell can't absorb glucose
In that sense, cinnamon will be of great help.
Cinnamon also has the effect of reducing cravings for food.

 

healthy life

On the contrary, foods that deteriorate include white flour food, fried food, liquid fructose, instant food, various fast foods, desserts, white rice, and potato processed foods, so you need to refrain from these foods.

insulin resistance resistance levels are important metrics for the prevention and management of diabetes
If it is elevated, it must be lowered.
It's a hard road, but there are many ways, so if you try and be careful, you will be able to maintain a healthy body.
Thank you for reading this long article