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Insulin Resistance & Alternative Medicine

Insulin resistance is a condition in the body in which the cells become resistant to the effects of insulin, leading to a host of problems including fatigue, "brain fog," intestinal bloating, obesity, depression and elevated triglyceride and blood pressure levels. Fortunately, it can be managed or reversed by making lifestyles changes that are natural and don't require any prescription medications.

  1. Exercise

    • Start on an exercise program to improve circulation and lower insulin levels. Choose an aerobic exercise which increases the heart rate to approximately 75 percent of its maximum, keeping it there for 45 minutes, five times a week. The simplest way to determine your maximum heart rate (MHR) is to use the formula of MHR = 220 minus your age.

      Select an aerobic activity that you enjoy and will stick with, such as swimming, cycling, dancing, walking or using an elliptical machine.

    Sleep

    • Get adequate levels of quality sleep. Studies conducted by researchers at the University of Chicago found that a night of disturbed, shallow sleep can lead to insulin resistance.

      If you suspect you have a sleep disorder, talk with your doctor about your options, or consult with a sleep clinic. In general, try to go to bed and rise at the same time each day. Take a warm bath or shower before sleep, and make sure your bedroom is dark and quiet. If necessary, use heavy blinds over the windows or a sleep mask for optimum darkness; use earplugs or a white-noise generator or fan to mask noises.

    Diet

    • Alter your diet to achieve the greatest improvement with insulin resistance. Switch to a low-glycemic plan, keeping grains to a minimum and focusing on high-fiber fruits and vegetables, nuts and seeds, and low-fat protein and dairy.

      Plan to eat five small meals daily consisting of breakfast, lunch, dinner, and two snacks.

      Each small meal should have no more than 15 grams of carbohydrates, derived only from vegetables and fruits with no "white" foods (bread, pasta, and sugar). Each small snack should have a maximum of 7 grams of carbohydrates.

    Supplements

    • Try supplementing with chromium, essential fatty acids (EFA's), vanadium, vitamin E and citrus peel extract. You can find these at many drugstores and health food stores.

      A study conducted by the Human Nutrition Research Center of the U.S. Department of Agriculture found that 200 to 500 mcg of chromium (as chromium picolinate) twice a day led to impressive decreases in blood glucose, insulin levels and cholesterol.

      In another study, conducted by the American Heart Association of Hawaii, it was discovered that polymethoxylated flavones (PMFs) found in citrus peel significantly reduced serum triglycerides and cholesterol levels, which can lead to insulin resistance.

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