As you know, we are all about encouraging people to choose the wholesome foods that grow around you, rather than refined and processed ingredients. In this case, for Malta, that would be the Mediterranean Diet.
Insulin Resistance is something that a lot of people have, but they have no idea about it. There is a lot of recent research that suggests that Insulin Resistance is the stem, leading to most major diseases being seen today around the world. This can lead to a lot of metabolic disorders, inflammation, hormonal issues, Diabetes, etc.
Insulin resistance is the state of being pre-diabetic. If you suspect you may have some kind of issue in regards to blood sugar and insulin you may go to the doctor, and you request a blood glucose test. The thing about the fasting blood glucose test is a problem will only be detected if you are already within the range of being Diabetic. If you are in the range of being Pre-Diabetic or having Insulin Resistance, you won’t be notified. But if you can push to know if you are pre-diabetic it is better, since you will be able to deal with the condition much easier than once you have reached the state of being Diabetic, or some other issue as a result. You can do this by requesting your results and analyzing the range yourself. If your numbers are on the high end of the normal range, you may want to take some steps to improve your Insulin levels.
The following are natural remedies that are simple and available for anyone to implement 🙂
The main things you are trying to achieve here are reducing the frequency and degree of insulin spikes, as well as increasing your insulin sensitivity – which means you have an improved response to insulin.
You must have heard this 101 times before, but you must move your body! When you exercise you are more able to handle the glucose that you intake through food. Your body will be able to utilize it. Exercise increases insulin sensitivity – and starting your day with exercise means you have this improved impact lasting through the whole day! Of course, working out at any time of day is better than not at all 🙂
2. Eat a Low Glycemic Mediterranean Diet!
Especially if you live in the Mediterranean!
This isn’t just great for environmental purposes, since of course, you are eating the local diet of what grows around you, and supporting the farmers – it’s naturally low Glycemic, and is filled with healthy fats and proteins, and fiber rich foods. It’s been proven time and time again to be the best for Diabetes, for overall healthy lifestyle since you’re not excluding any food group, and sees the highest level of compliance since it is filled with so much abundance, colours and flavours. You are not restricting yourself here! You are simply filling your plate with good food that is going to nourish you 🙂
3. Balance Your Plate!
On that note, when you make your plate, if you are having carbohydrates with your meal make sure that you have a good amount of proteins and fats along with your meal. Never eat carbohydrates isolated! That will give an increased spike in insulin. But if you have it together with fats and protein, you won’t have as rapid of a spike on your body. For example, if you want to have a banana as a snack, then instead of having it alone, have it along with a handful of nuts or a tablespoon of nut butter. Or if you want to have a potato, have it with your fresh vegetables and protein with some olive oil drizzled on top.
4. Eat Less Frequently!
Eat less often. One of the best ways to help your insulin is to spike your insulin less frequently. No matter what you eat, every time you eat something there is some degree of an insulin spike. So if you eat less frequently, you have less opportunities to spike your insulin throughout the day. That is not saying to eat less overall, but perhaps you will have greater portions in the meals that you do have, and allow more time between meals. When you are constantly snacking, and eating 6 times a day, you are constantly spiking your insulin throughout the day. This is newer research that is coming out, using fasting techniques such as intermittent fasting to regulate insulin levels. This may be something you want to try for yourself if you are experiencing constant insulin crashes – if you have the constant need to eat just to stay awake.
5. Try Apple Cider Vinegar!
Some people say 1tsp, 2tsp, 1tbsp, 2tbsp. I’m not that exact. I just take a glass of water, and shake some Apple Cider Vinegar into it. You can choose to do this just in the morning, or otherwise, 30 minutes before every meal. This you will need to decide depending on the severity of your insulin spikes. This increases your insulin sensitivity so that you will be able to better handle the glucose that will come from that meal.
6. Bonus Tip! Speak to your Doctor about Berberine Extract Supplementation
If you know for certain that you have an issue with Insulin, and you really want to tackle it, but you don’t want to take medication – since most of the time a doctor will prescribe metformin, which is either ineffective for the person, or you can get a host of nasty side effects. Berberine is a natural extract that has been shown in several studies for many years to be equally as effective as metformin in aiding with Insulin. So if you are wanting to take something to help a little bit more, speak to your doctor about Berberine as this could be a very useful supplement for you, especially if you aren’t into taking medication. Which if you are on this blog post, you probably aren’t 🙂
Thank you for reading, and let me know if you have any questions, feedback, or ideas on the topic!