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11 Ways to Reduce Insulin Resistance



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11 Ways to Reduce Insulin Resistance


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Welcome to How To Live A Longer Life! This site focuses on human longevity and shows you how you can live longer by improving health and nutrition and by preventing disease. If you want to learn how to live longer then consider subscribing to this anti-aging blog.

One of the most popular pages on How To Live Longer is my post on how to reverse insulin resistance. Because of the high traffic that entry receives I felt a more fully developed post would be appropriate and appreciated by my readers. The following list contains 11 ways to reduce insulin levels, increase insulin sensitivity, reverse insulin resistance, help reduce insulin, and decrease blood sugar levels without the use of medication. You may also want to check out this guide to help reverse insulin resistance, a root cause of

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Dr Mary E Cox MD
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I want to be clear however. If you need medication or your doctor prescribes it you should probably take it. He knows how to decrease insulin resistance better than anyone. I cannot supersede the doc's advice. Now go live longer and stay healthy!

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1. Insulin Levels and Vitamin K Vitamin K - a nutrient found in Brussels sprouts, broccoli, and dark leafy greens helps keep insulin levels in check.

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2. How To Reduce Insulin Levels with high intensity exercise Only 15 minutes of high-intensity exercise, three days a week for at least two weeks is all that is needed to reduce blood-sugar levels and risk of diabetes. 3. Insulin Production and Fiber - Fiber may reduce insulin production in those at risk for diabetes Eating high fiber foods such as fortified cereals and have been shown to help manage insulin production in men with high insulin levels. This suggests that fiber and foods containing fiber could be a simple and effective treatment for those at risk of developing type 2 diabetes. And for those with low insulin levels who are wanting to know how to increase insulin production, it may even be among the few easy ways to increase insulin naturally with your diet alone. 4. Reverse Insulin Resistance With Citrus Peel Extract - New research reported by Rachel Li indicates that citrus peel extract containing polymethoxylated flavones (PMFs) may help prevent diabetes the results suggest that that a daily supplement of citrus peel extract could be a way how to improve insulin resistance and in at risk patients for developing diabetes. 5. Improve Insulin Sensitivity with ALA - Alpha-Lipoic Acid (ALA) plays a fundamental role in converting glucose to energy. Stephan Jacob, MD, of the University of Tbingen, Germany, described his recent study of 74 diabetics given at least 600 mg of ALA supplements daily. The ALA stimulated insulin activity, which safely lowered and stabilized glucose levels. The best food source of ALA is flaxseed. You would need about 1.6grams of flaxseed to get 600mg of ALA 6. Resistance Training Combined with Aerobic Training Improves Insulin Sensitivity The improved insulin sensitivity is related to loss of abdominal subcutaneous and visceral AT and to increased muscle density. 7. Limit your Diet to Low-Glycemic-Index Foods - Some research indicates that using a low-glycemic-index diet can help to reduce insulin insensitivity and improve the regulation of glucose metabolism. 8. Eat Chromium To Reduce Insulin Resistance This mineral plays an important role in your glucose

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11 Ways to Reduce Insulin Resistance

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metabolism, has shown to improve the conditions associated with diabetes, and can help decrease insulin resistance. In simple form, the chromium mineral helps to escort the glucose from the bloodstream and into the cells of the body Foods that are rich in chromium include ham, turkey, grape juice as well as whole grain cereals and various breads. Basically this is just another good way how to lower insulin resistance with your diet.

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9. Yoga Might Help In Lowering Blood Sugar Levels People under stress have elevated blood sugar levels [yoga may be one good way how to lower insulin levels and blood sugar because] asanas and meditation relax patients. 10. Use Turmeric In All of Your Cooking Endeavors Dr. Drew Tortoriello found through published research that daily intake of curcumin via the common spice Turmeric could nicely complement our traditional therapies [for people with diabetes] as a natural and safe treatment [to improve blood-sugar control]." Additionally, studies have shown that turmeric fights many diseases and cancers, especially when it is prepared with black pepper.

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11. Sleep Habits and Insulin Resistance Develop a routine, healthy sleeping pattern. Routinely missing out on a few nights of good sleep increases your risk for type-2 diabetes. Deep, restorative sleep, also called slow-wave sleep, is important for regulating blood sugar.

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If you have any further thoughts on these natural ways to fight insulin resistance or if you would like to add an additional method of insulin resistance treatment to the list, please leave your thoughts in the comments. Lastly, if you found this post valuable, I'd like to invite you to sign up for a free subscription to future Live A Longer Life articles. I hope you'll take the time to do so; it's free to sign up and you can opt out at any time. Just click the subscription link above. Thanks! UPDATE 7/10/2009: Heartstrong just posted on reducing insulin resistance this morning and identified
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the blood sugar moderating benefits of cinnamon and how they help to manage insulin resistance. I thought it was timely and relevant so I figured it belonged on this list as number 12. UPDATE #2: Additionally, it should be noted (as pointed out in the comments) that insulin resistance is the spawn of excess blood sugar (blood glucose levels) and for anyone looking to increase insulin sensitivity they should look to cut any excess sugars from their diet which should help keep the body in a more normal blood sugar range. You can read more about how to lower your insulin level in my post: The Insulin Resistance Diet where I talk more about how to manage insulin levels with diet and food primarily. Amazingly most people don't realize how a poor diet affects their health. They think that if they stay active and exercise then it doesn't matter what they eat. It's true that exercise is very important and that it is probably the best way how to increase insulin sensitivity but you are really just spinning your wheels and not decreasing insulin resistance if you don't eat right at the same time. If you need a more focused program to get your insulin under control this paid guide to reversing insulin resistance & diabetes ($47) may be an option for you to consider. Good luck!

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11 Ways to Reduce Insulin Resistance

Dr. Ellisor 103 weeks ago


Hey, thanks for this post. Insulin resistance is a serious and often less understood risk to health and major contributor to the aging process. It is a valuable rsource to have a list of methods to increase sensitivity. Of course, to me it seems like number one should always be stop eating sugar, it is addictive and can be seen as basically poisonous. Check out my article about the dangers of sugar and insulin resistance here Reply 1 reply active 103 weeks ago alongerlife 103 weeks ago Thank you Doctor, you bring up a good point. This list assumes that the person is looking for alternative methods to improve insulin sensitivity but the obvious first response tactics definitely include physical activity and avoiding simple sugars. BTW: I checked out your linked post and it's a very nice read. I'd encourage my readers to click through as well for more on the same topic. Reply Helene 100 weeks ago Some other supplements which help reduce blood sugar include gymnema sylvestre, bitter melon, fenugreek, and banaba. Thanks for your contribution to Take Charge of Your Health Care Carnival. Reply 1 reply active less than 1 minute ago alongerlife 100 weeks ago Thanks for the information! Reply Irma 65 weeks ago I appreciate the information that you have. It is greatly needed. Thank You and God Bless. Please put me on your list Irma Reply Anonymous 59 weeks ago Two studies from the American Diabetes Assn had opposite results regarding cinnamon. One shoe does not fit all. It does work for me. However, be aware that there are 2 kinds of cinnamon. The Ceylon cinnamon is much better. It is not available in most regular grocery stores. It can be ordered on line or found in specialty grocery stores. Reply Pam 42 weeks ago I'd like to point out an error made about Alpha Lipoic Acid. It is not the same element listed as being found in flax seed. That "ALA" is actually Alpha LINOLEIC Acid, an essential fatty acid and not the same as alpha lipoic acid. Check out your use of acronyms before publishing them as facts. Reply 1 reply active less than 1 minute ago alongerlife 41 weeks ago Thank you for your correction - this is just one of the problems with acronyms, they can mix you up easily if you are not careful. I'll make sure to edit this post for accuracy. Reply Treay Cohen 17 weeks ago In reference to the reply you posted above, regarding Pam's comment on acronym use, I would like to say how much I appreciated the courtesy of your response to her. I should also like to remind Pam that being correct is not an excuse to be curt to the point of downright rudeness. Reply 1 reply active less than 1 minute ago This adds a lot to the list. I appreciate the input.

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11 Ways to Reduce Insulin Resistance

Michelle 12 weeks ago Pam has a good point. The reader and the writer should conduct a due diligence of facts before taking them as gospel. None of us want to be indirectly responsible for providing someone inaccurate information that could hurt them. I found her response direct and to the point and a lot less damaging than inaccurate information. Reply BLESSED AND FAVORED 10 weeks ago PAM YOU ARE VERY RUDE, THIS DR. IS JUST TRYING TO BE HELPFUL. WE ARE ALL HUMAN AND WON'T BE PERFECT UNTIL WE MEET THE AUTHOR AND FINISHER IF OUR FAITH GOD, THATS IF YOU HAVE GIVEN YOUR LIFE TO HIM. PEOPLE ARE ENTITLED TO MAKE MISTAKES...WE ALL DO. WATCH HOW YOU SPEAK TO PEOPLE BE YOU REAP WHAT YOU SOW. I ENCOURAGE YOU TO SHOW MORE LOVE IN YOUR SPEECH. GOD BLESS YOU PAM AND I PRAY THAT YOUR UNDERSTANDING IS OPENED TO WHAT I HAVE SAID. Reply


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If you are interested in learning more about increasing your level of health by optimizing the foods you eat let me encourage you to check out Meghan Telpner's guide: Healing With Superfoods which should give you a good start on learning how to introduce good foods into your everyday diet without too much trouble.

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