Many of my peri-menopausal clients have prediabetes and want to understanding why their glucose and insulin have gone haywire and how it’s impacting their body’s energy and overall health.
Let’s break it down using an analogy that we can all easily understand…
The Energy Factory
Imagine your body as a bustling city, and each cell is a factory that needs energy to function. Glucose is like the fuel that powers these factories, while insulin acts as the key that unlocks the factory doors to let the fuel in.
The Glucose Delivery System
When you eat, your digestive system breaks down carbohydrates into glucose, which enters your bloodstream[1]. This is like trucks delivering fuel to various factories around the city. However, the factories can’t use this fuel unless someone unlocks their doors.
Insulin: The Master Key
This is where insulin comes in. When your blood glucose levels rise, your pancreas releases insulin[1]. Insulin acts like a master key, traveling through the bloodstream and unlocking the doors of cells (factories) so that glucose can enter and be used for energy[4].
Energy Storage
Not all the glucose is used immediately. Some of it is stored in the liver and muscles as glycogen, which is like a fuel reserve for later use[2]. When glucose levels drop between meals, the body can tap into these reserves to maintain steady energy levels.
Insulin Resistance and Its Consequences
Now, let’s consider what happens when this system malfunctions:
The Rusty Lock Scenario
Insulin resistance is like the locks on the factory doors becoming rusty. The key (insulin) doesn’t work as well, making it harder for glucose to enter the cells[4]. As a result:
1. **Overworked Pancreas**: The pancreas produces more insulin to try and overcome the resistance, like making more keys to open the rusty locks.
2. **High Blood Sugar**: Glucose builds up in the bloodstream because it can’t enter the cells efficiently[4].
3. **Weight Gain**: The body starts storing excess glucose as fat, leading to weight gain[4].
4. **Type 2 Diabetes**: Eventually, the pancreas may not be able to produce enough insulin to overcome the resistance, resulting in type 2 diabetes[4].
Other Health Problems
Prolonged high blood sugar can damage various organs:
– **Blood Vessels**: Like too much traffic wearing down city roads, high glucose can damage blood vessels, increasing the risk of heart disease and stroke[4].
– **Nerves**: Excess glucose can harm nerve cells, leading to numbness or pain in extremities[4].
– **Kidneys and Eyes**: These organs can also suffer damage from consistently high blood sugar levels[4].
Building on our factory analogy, let’s explore some natural ways to “oil the rusty locks” and improve insulin sensitivity, allowing glucose to enter cells more efficiently.
Lifestyle Changes to Improve Insulin Sensitivity
Exercise: The Lock Maintenance Crew
Regular physical activity acts like a maintenance crew for your cellular locks:
– Aim for at least 30 minutes of moderate exercise 5 times a week[9][12].
– Combine aerobic exercises (like brisk walking or cycling) with strength training for optimal results[4].
– Even short bursts of activity throughout the day can help reduce insulin resistance[13].
Sleep: The Nightly Reset
Getting enough quality sleep is like giving your locks a nightly tune-up:
– Aim for 7-9 hours of sleep per night[9].
– Consistent sleep patterns help regulate insulin sensitivity[9].
Stress Reduction: Keeping the Locks Rust-Free
Managing stress prevents corrosion of your cellular locks:
– Practice relaxation techniques like meditation or deep breathing[9].
– Engage in stress-reducing activities like yoga or tai chi.
Dietary Approaches to Improve Insulin Sensitivity
The Low-Carb Approach: Reducing Lock Wear and Tear
Limiting carbohydrates, especially refined ones, reduces the workload on your locks:
– Focus on complex carbohydrates like whole grains, vegetables, and legumes[10].
– Reduce intake of sugary foods, white bread, and processed snacks[10].
Fiber: The Lock Lubricant
Soluble fiber acts as a lubricant for your cellular locks:
– Aim for at least 50 grams of fiber per day[11].
– Include foods like black beans, broccoli, lentils, and oatmeal in your diet[11].
Healthy Fats: The Lock Oil
Replacing saturated fats with healthy fats helps keep your locks well-oiled:
– Include sources of omega-3 fatty acids like fatty fish, chia seeds, and walnuts[11].
– Use olive oil, sunflower oil, and sesame oil in cooking[11].
Colorful Fruits and Vegetables: The Antioxidant Shield
Antioxidants in colorful produce protect your locks from oxidative damage:
– Eat a variety of colorful fruits and vegetables daily[18].
– Berries, leafy greens, and orange vegetables are particularly beneficial.
Nutritional Supplements and Herbs
Several supplements and herbs have shown promise in improving insulin sensitivity:
Magnesium: The Mineral Key
Magnesium acts like a master key, enhancing insulin’s ability to open cellular locks:
– Consider magnesium supplements, especially if deficient[12].
– Aim for at least 4 months of supplementation for noticeable effects[12].
Probiotics and Omega-3s: The Lock Enhancers
These supplements work together to improve the function of your cellular locks:
– Consider taking both probiotic and omega-3 supplements for enhanced insulin sensitivity[4].
Cinnamon: The Spice that Unlocks
Cinnamon has been shown to help improve insulin sensitivity:
– Add cinnamon to your diet or consider cinnamon supplements[13].
Other Helpful Herbs and Spices
Several other herbs and spices may contribute to improving insulin sensitivity:
– Turmeric, ginger, fenugreek, and garlic have shown promising results[9].
– Incorporate these into your cooking or consider supplements under guidance.
By implementing these lifestyle changes, dietary approaches, and considering appropriate supplements, you can effectively “oil the rusty locks” of insulin resistance, allowing glucose to enter your cells more efficiently and improving overall metabolic health.
Schedule your consultation with me and I’ll help you create your customized nutrition and lifestyle plan to reverse your pre-diabetes and insulin resistance!
Citations:
[1] https://www.medicalnewstoday.com/articles/316427
[2] https://ekuonline.eku.edu/blog/emergency-medical-care/the-role-of-insulin-glucose-and-glycogen-in-diabetes/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8232639/
[4] https://www.webmd.com/diabetes/glucose-diabetes
[5] https://academic.oup.com/jleukbio/article/111/1/197/6885195
[6] https://www.nature.com/articles/emm20164
[7] https://www.ncbi.nlm.nih.gov/books/NBK560599/
[8] https://www.news-medical.net/health/Insulins-role-in-the-human-body.aspx
[9] https://www.healthline.com/nutrition/improve-insulin-sensitivity
[10] https://www.nebraskamed.com/health/conditions-and-services/diabetes/5-best-foods-to-improve-insulin-resistance
[11] https://www.webmd.com/diabetes/diabetes-insulin-resistance-diet
[12] https://www.medicalnewstoday.com/articles/323027
[13] https://www.healthline.com/nutrition/14-ways-to-lower-insulin
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6509938/
[15] https://diabetes.org/health-wellness/insulin-resistance
[16] https://medicine.yale.edu/news-article/how-to-reverse-insulin-resistance/
