BODY FAT & BLOOD SUGAR
Weight gain and stubborn weight loss are common concerns in my practice. Poor dietary habits, sedentary lifestyles, nutrient deficiencies, under-active thyroid glands, hormone imbalances, blood sugar imbalances and insulin resistance are some of the many areas we address to promote sustainable weight loss. The latter two are especially common. Gaining control of your blood sugar and optimizing your insulin levels may be the missing piece of your puzzle to achieve balance and weight loss.
WHY DOES INSULIN RESISTANCE MATTER?
Blood sugar imbalances and insulin resistance promote lipogenesis – fat storage. This means weight gain, which is linked to serious conditions such as type 2 diabetes, increased stroke risk, high blood pressure, high cholesterol, cardiovascular disease, Alzheimer’s, non-alcoholic fatty liver disease, sleep apnea, gallbladder disease, and polycystic ovarian syndrome (PCOS).
By stabilizing your blood sugar and re-sensitizing your cells to insulin you can stop the weight gain, promote weight loss and mitigate the conditions listed above. But there is no need to wait until a formal diagnosis is made to take action. In fact, insulin resistance and blood sugar imbalances often show up 10-20 years before a formal disease diagnosis is made. Take note of the signs of insulin resistance and start your prevention strategy now. Conditions like diabetes don’t show up overnight. The food you eat, your perception of stressors, how you spend your spare time, etc. will all either help or hinder your health. It is what you do daily matters. So, don’t wait for the diagnosis – start to identify signs and symptoms of insulin resistance and intervene early to help prevent the onset of disease and disability.
SIGNS & SYMPTOMS
- Abdominal (visceral) fat
- Difficulty losing weight
- Cravings for carbohydrates or sugar
- Fluid Retention & Bloating
- Fatigue & Tiredness
- Brain Fog & Poor Concentration
- Headaches
- Mood Swings, Anxiety & Irritability
- Weakness
- Insomnia
- Dyslipidemia, such as increased cholesterol
- Abnormal blood parameters, such as elevated CRP, hs-CRP, and ESR
- Sleep-disordered breathing (sleep apnea)
- Hormone dysregulation, such as PCOS (Anovulatory Androgen Dominance)
HOW DOES INSULIN RESISTANCE OCCUR?
When we eat, our blood glucose (blood sugar) levels rise which causes our pancreas to release insulin into the blood stream. Insulin’s job is to tell fat and muscle cells to absorb the glucose from the bloodstream. Any excess glucose gets stored in the liver as glycogen, which can be broken down into glucose when needed. This absorption causes the blood glucose levels to fall back to a normal level.
When we are insulin resistant, our fat, muscle and liver cells are less receptive to insulin. Therefore, more insulin is needed to persuade these cells to absorb glucose from the bloodstream. Our pancreas responds to the heightened blood glucose levels by producing more insulin (causing elevated insulin levels). Overtime the pancreas is unable to keep up with the demand for insulin and so glucose levels remain elevated in our blood stream. This high blood glucose result in pre-diabetes and eventually, type 2 diabetes.
HOW DO YOU STABILIZE BLOOD SUAGR & REVERSE INSULIN RESISTANCE?
The good news is there is so much you can do to reverse blood sugar imbalances and insulin resistance. This can be done via sustainable diet and lifestyle changes as well as supplementation to help give you a kick start!
DIETARY MODIFICATIONS
Dietary changes such as avoiding processed foods, refined sugars, simple carbohydrates, and foods with a high glycemic index are a great place to start. Work on replacing these foods with a diet rich in whole foods, protein, fibre, healthy fats and vegetables! Following a Mediterranean diet, ketogenic or ketogenic-like diet, Whole 30 diet, or AIP (autoimmune paleo) diet can be helpful if you prefer a more structured approach to dietary changes. Intermittent fasting has also been shown to improve glucose and insulin parameters. Talk to your nutritionist or Naturopathic Doctor to determine the right approach for you! If you are type 1 diabetic or on blood glucose modulating / diabetic medication be sure to check with your medical or naturopathic medical doctor before making any major dietary or lifestyle changes.
NUTRACEUTICALS & BOTANICAL MEDICINE
Utilizing supplements along with dietary and lifestyle modification is a great way to improve your blood glucose and insulin levels. However, there are many products on the market promising to reverse diabetes or help you shed extra pounds that don’t actually have the research to back up their claims. When choosing to supplement you need to ensure it is the right substance, at the right dose and the right time. Your supplements should also be processed properly, be in the correct form to improve absorption (ie. capsule, tablet, liquid, powder, etc), not include any fillers or dyes, and be selected based on your specific needs.
Nutrients such as chromium picolinate and inositol have been shown to help improve insulin sensitivity. Myo- and d-chiro- inositol in particular, have been shown to mimic insulin and reduce postprandial glucose levels (reduce the spike in blood sugar after eating). Botanicals such as Vaccinium (Blueberry), Trigonella foenum-graecum (fenugreek), Ocimum santum (Holy basil), Cinnamomum spp.(Cinnamon) and Gymnema sylvestre (Gymnema) have all shown to be effective at blood sugar balancing. Gymnema, for example, has been shown to help control sugar cravings, modulate insulin secretion from the pancreas and reduce absorption of sugar molecules in the intestine, therefore reducing blood sugar.
It is a common misconception that “natural” is equivalent with “safe”. If you are considering approaching your blood sugar imbalances or insulin resistance from a more natural approach be sure to work closely with a Naturopathic Doctor. This is especially important if you are currently on medication or have a formal diabetes diagnosis.
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