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Do you have insulin resistance?

Posted Aug 26 2008 11:36am
tired Lately, scientific observations have noted that high insulin resistance creates symptoms of aging. In many species, insulin levels determine lifespan. Dr. Mercola says, "As we now know, insulin has many functions. While it can't get glucose into the cells efficiently when they're in a state of insulin resistance, insulin still performs its other tasks, including converting carbohydrates to fat and inhibiting stored fat from being burned. In a normal person, 40% of the carbohydrates eaten is converted to fat. In the IR person, that number may be much higher. Many people with IR have a family history of diabetes."

Insulin resistance can be reversed in the diet. If you have the following symptoms, it may be due to insulin resistance:

1. Fatigue. Some are tired just in the morning or afternoon; others are exhausted all day.

2. Brain fogginess. nability to concentrate, loss of creativity, poor memory, various forms of "learning disabilities."

3. Low blood sugar. Feeling jittery agitated and moody, with an almost immediate relief once food is eaten. Dizziness is also common, as is the craving for sweets, chocolate or caffeine.

4. Intestinal bloating. IR sufferers who eat carbohydrates suffer from gas, lots of it sometime resulting in a diagnosis of "colitis" or "ileitis."

5. Sleepiness. Many people with IR get sleepy immediately after meals containing more than 20% or 30% carbohydrates.

6. Increased fat storage and weight. In males, a large abdomen is the more evident; in females, it's prominent buttocks, frequently accompanied by "chipmunk cheeks."

7. Increased triglycerides. Fasting triglyceride levels over 100 may be an indication of a carbohydrate problem.

8. Increased blood pressure. It is well known that most people with hypertension have too much insulin.

9. Depression. Because carbohydrates are a natural "downer," depressing the brain, it is not uncommon to see many depressed persons also having IR.

10. Addictions to alcohol, caffeine, cigarettes or other drugs. Often, the drug is the secondary problem, with IR being the primary one.

IR sufferers may have other symptoms as well. However, when a person with this problem finally lowers carbohydrate intake to tolerable levels, many if not most of the other symptoms may disappear. Here's what to do:

1. Proteins. Know how much protein your body needs. Never consume more protein than your body requires. And never consume less. [ PROTEIN CALCULATOR ]

2. Carbohydrates. Make them 20-30% of your total eating. If you find yourself hungry and craving sugar or sweets two to three hours after a meal, you probably consumed too many carbohydrates that last meal. (Note: because vegetables have a good percentage of fiber, they are acceptable in moderation, fruits are out.)

3. Fat. A good balance of Omega-3 and Omega-6, as well as saturated and unsaturated fats. (See Mercola's " Good Fats " and Udo Erasmus ' "Fats that Kill").

4. Water. Try to drink at least 64 ounces of pure water per day. If you are a heavy caffeine user, gradually reduce caffeine intake to zero whenever possible as the breakdown products of caffeine will tend to increase insulin levels.

5. Exercise. Try to get 30 to 60 minutes of walking in four to five days a week.

No matter how consistently you follow this dietary strategy, you are bound to make mistakes. This is especially true at parties or when traveling. Remember, if you're only unbalanced for a short period of time, you're only one meal away from rebalancing. It's like falling off a bike-you just get back up and continue your journey. >>> MORE

Labels: health tips , insulin resistance , nutrition

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