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Reducing insulin resistance

When compared to a normal level of insulin in the blood, there is less response from the body (muscles, fat, liver) are talking about resistance to insulin or insulin resistance. The hyperinsulinemia thus appears to compensate for this insulin resistance.

Having this condition increases your risk of diabetes and cardiovascular disease. Therefore, the best you can do for your health is to follow these tips to help you reduce insulin resistance (or prevent its occurrence):

• Slim.
  
  Approximately 80% of the obese have insulin resistance. Therefore, preventing weight gain amounts to prevent insulin resistance. The thin will be improving the sensitivity of your tissues to this hormone.
  
  
• Reduce saturated fats.
  
  The diets rich in saturated fats increase the risk of glucose intolerance, increased fasting blood glucose and blood insulin levels. These fats are present in cheese, whole milk , butter, cold cuts, sausages, meat and offal. Buy low-fat products, lean or low-fat to avoid excesses.
  
  
• Increase unsaturated fats.
  
  These fats increase insulin sensitivity, reducing the risk of type 2 diabetes. To do this, remember to include in your diet, fish, nuts such as walnuts and almonds, seeds and oils of good quality.
  
  
• Increase dietary fiber .
  
  Fiber has the same beneficial effects of unsaturated fats. Vegetables, fruits , legumes and whole grains can not miss in your regular diet.
  
  
• Increase physical activity.
  
  One of the best ways to increase sensitivity to insulin is a practice exercise. Choose an activity, preferably aerobic, and practice it regularly.
  

As in many other situations, changes in eating habits and lifestyle are paramount, both in prevention and treatment.

Photo: Flickr (Jo Liz )