Improve insulin sensitivity and balance hormones -
What you might not realize is that hormonal fluctuations could be playing a part in your weight gain. There are also other hormones that need to be balanced at any age in order to maintain a healthy weight.
You already read about cortisol and leptin in our two previous articles and how they affect weight gain after Read on to discover how estrogen and insulin affect your weight and how to balance them naturally to lose weight and feel great.
Your hormones impact many things, your mood, energy levels and even your weight. Your hormones fluctuate monthly, but also throughout the course of your life as you go from puberty to adulthood and then into menopause.
But you can lose weight, get healthy, and you can do it naturally by bringing key hormones into balance. Hormones dictate what your body does with food, and the impact is stronger than calories alone.
Many women are obsessed with calories, but they are only part of the equation when it comes to nutrition and weight loss. Resetting your hormones is often the missing ingredient for successful weight loss. Estrogen is the hormone responsible for the development of female sexual characteristics.
As you age, levels of all your hormones tend to decrease, including estrogen and progesterone. While estrogen levels decrease during menopause, if your progesterone levels are decreasing more than your estrogen, you can still have estrogen dominance.
Estrogen dominance is really about the ratio of estrogen to progesterone—if you have too much estrogen compared to your progesterone you can gain weight and store more fat around your middle. Another factor contributing to estrogen dominance is exposure to environmental estrogens which are estrogen-like chemicals in our environment.
Insulin is a hormone created by your pancreas and it helps regulate glucose blood sugar in your body. In addition, if you tend to eat sugary foods throughout the day, you keep your insulin working overtime trying to clear the sugar from your blood.
Women who are apple-shaped, carrying their weight around their abdomen, show less tolerance for insulin. One last note, never eat carbohydrates in isolation except for fruit. Fruit will not spike your glucose if you are not already insulin resistant.
This depends on how insulin sensitive you are — fruit is a complex food that we evolved eating! Hormonal Imbalance? Because insulin is a major hormone, it is impossible for the body to balance its minor hormones estrogen, progesterone and testosterone for example until insulin metabolism is balanced first.
The body is not designed for prolonged high levels of insulin. Anyone can become insulin resistant — even if they are thin. The good news is that glucose metabolism is highly responsive to lifestyle changes and can be supported through dietary modification and supplementation.
Weight loss improves insulin resistance. Specifically, losing abdominal fat if key. Also, to sustain weight loss, preserving muscle and lean mass is critical. Diet and Lifestyle Interventions Keys to an effective dietary prescription include: Eat a balanced breakfast and eat foods with a low glycemic impact.
Eat on a regular basis every hours to keep blood sugar levels stable. Reduce total calories while maintaining regular protein intake — consume some type of protein with each meal and snack throughout the day. Avoid dairy and meat that may have added hormones. Shift carbohydrate intake from sweets and wheat and flour containing products to whole foods — primarily organic vegetables, fruits, nuts and seeds such as chia, hemp and quinoa and home cooked cereals not instant or refined and less starchy vegetables and grains.
Select healthy fats and include small fatty fish such as sardines, mackerel, herring and wild caught salmon, flax seed, nuts, olives and cold-pressed extra virgin olive oil, avocado, macadamia and coconut oils. Avoid all sweetened drinks — soda, fruit juices, sports and energy drinks.
Avoid all artificial sweeteners, high fructose corn syrup and foods with preservatives and food colorings. Conversely, if you are sensitive to insulin, you have low insulin resistance 7.
Insulin resistance occurs when your cells stop responding to the hormone insulin. This causes higher insulin and blood sugar levels, potentially leading to type 2 diabetes.
One possible cause is increased levels of free fatty acids in your blood, which can cause cells to stop responding properly to insulin 8. The main causes of elevated free fatty acids are consumption of too many calories and the presence of excess body fat.
In fact, overeating, weight gain , and obesity are all strongly associated with insulin resistance 9 , 10 , Visceral fat, the harmful belly fat that can accumulate around your organs, may release many free fatty acids into your blood, as well as inflammatory hormones that drive insulin resistance 12 , Although insulin resistance is more common among people with overweight or obesity, anyone can develop it Black, Hispanic, and Asian individuals are at particularly high risk The main causes of insulin resistance are overeating and increased body fat, especially in the belly area.
Other factors that can contribute include high sugar intake, inflammation, inactivity, and genetics. A healthcare professional can use several methods to determine whether you have insulin resistance. For example, high fasting insulin levels are a strong indicator of this condition A fairly accurate test called HOMA-IR can estimate insulin resistance based on your blood sugar and insulin levels There are also ways to measure blood sugar regulation more directly, such as an oral glucose tolerance test — but this takes several hours.
Your risk of insulin resistance increases greatly if you have overweight or obesity, especially if you have large amounts of belly fat 7.
A skin condition called acanthosis nigricans, which causes dark spots on your skin, can also indicate insulin resistance Low HDL good cholesterol levels and high blood triglycerides are two other markers strongly associated with insulin resistance High insulin and blood sugar levels are key symptoms of insulin resistance.
Other symptoms include excess belly fat, high blood triglycerides, and low HDL good cholesterol levels. Insulin resistance is a hallmark of two very common conditions: metabolic syndrome and type 2 diabetes.
Metabolic syndrome is a group of risk factors associated with type 2 diabetes, heart disease, and other health conditions. Its symptoms include high blood triglycerides, high blood pressure , excess belly fat, high blood sugar, and low HDL good cholesterol levels You may be able to prevent metabolic syndrome and type 2 diabetes by stopping the development of insulin resistance.
Insulin resistance is linked to metabolic syndrome and type 2 diabetes, two common health conditions around the world. Insulin resistance is strongly associated with heart disease, which is the leading cause of death around the globe 28 , Additionally, insulin resistance has been linked to an increased risk of developing major depressive disorder It is often possible to completely reverse insulin resistance by making the following lifestyle changes:.
Most of the habits on this list also happen to be associated with better overall health, a longer life, and protection against chronic disease.
Lifestyle strategies such as exercise, healthy eating, and stress management may help reduce or even reverse insulin resistance. Low carb diets may be beneficial for metabolic syndrome and type 2 diabetes — and this is partially mediated by reduced insulin resistance 44 , 45 , According to the American Diabetes Association, consumption of foods high in carbs and low in fat may actually worsen insulin resistance 7.
Additionally, low carb diets may support weight loss, which could help increase insulin sensitivity 7 , Low carb diets involve limiting your intake of foods high in carbs or added sugar, including baked goods, grains, and sweets.
Diets that are very low in carbohydrates, such as the ketogenic diet , may also improve blood sugar regulation and enhance insulin sensitivity 48 ,
Reviewed by Dr. Sharon StillsNMD. I nsulin resistance Improve insulin sensitivity and balance hormones a syndrome Improve insulin sensitivity and balance hormones the center hormonrs many Improvs and serious coffee bean extract supplements problems, including diabetes, obesity, hormonrs disease and polycystic ovary syndrome or PCOS. Insulin resistance occurs because, for many of us, most of our calories come in the form of simple carbohydrates — sugars that quickly enter the bloodstream as glucose. The body has to release high levels of insulin to keep all that glucose in the bloodstream from spiraling out of control. Too much insulin disrupts cellular metabolism and spreads inflammation. Some dietary and lifestyle Improve insulin sensitivity and balance hormones can Tooth enamel prevent insulin Imrove. Insulin resistance, a condition in which your ibsulin stop responding properly to insulin, anr incredibly common. In fact, the prevalence of insulin resistance is However, certain dietary and lifestyle habits can dramatically improve or help prevent this condition. Insulin is a hormone that your pancreas secretes. It regulates the amounts of nutrients circulating in your bloodstream 2. Although insulin is mostly involved in blood sugar regulation, it also affects fat and protein metabolism 2.
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