Five Tips to Ensure Insulin Doesn't Wreak Havoc on Your Health and Lead to Diabetes

<p>Are you putting on more weight than you used to especially around your stomach? Are you battling to lose excess body fat? And are you feeling more tired than usual? If any of these speak to you, you may be resistant to insulin.</p><p>One of the most important hormones that affect our metabolism is insulin. Insulin has many functions, one of which is to help our cells store fat, glucose and protein. Insulin Resistance means that the cells of the body are no longer responding correctly to insulin. And the fall out of this is that the body has to start flooding the blood stream with insulin and our cells don't get the nutrients they need, leaving us feeling tired.</p><p>Insulin in high concentrations shifts our body into storage mode, making us put on a lot of body fat around our stomach and makes it far more difficult to lose body fat.</p><p>To manage our body fat levels, obviously we want insulin to work optimally in our body.
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<li><b>Exercise at least every 48 hours</b>. After exercise the cells in our muscles become more sensitive to insulin, enabling it to do its job better. However this window only lasts for approximately 48 hours, then its back to normal. To maximise your insulin action, exercise everyday.</li>
<li><b>Add in interval training </b>- so that you insert periods of high intensity into the exercise you do e.g. walking for 3 mins, jogging for 1 minute). This has been shown to increase insulin sensitivity more than exercising at the same steady pace.</li>
<li><b>Pump some iron</b>- as a program that consists of both resistance and aerobic training improved insulin sensitivity more than a program with only aerobic training.</li>
<li><b>Eat only good fats</b>. Saturated fats (found in fatty meats, dairy products, palm oil, coconut biscuits, cakes and most processed/junk foods) have been shown to impair the action of insulin on the body. To reduce saturated fat intake, choose lean meats, have low fat dairy products, avoid processed foods, eat fish and chicken 3 times per week and introduce legumes into your diet.</li>
<li><b>Go low GI</b> The Glyceamic Index is a measure of how quickly food that goes in your mouth becomes glucose in your blood. High GI foods like white bread, potatoes and candy, are very quickly absorbed into our blood stream as glucose. When our glucose levels rise quickly we release a lot of insulin, causing us to store body fat and also stopping us from losing body fat. Aim to have more low GI foods like vegetables, whole grains, legumes, oats and fruit.</li></ol></p><p>Follow some or all of these five steps to minimize your chances of getting diabetes. If you found this interesting and relevant to you, <a target="_new" href="http://www.stuartfish.com" rel="nofollow">read more here</a>.</p><p>Stuart Fish: I am passionate about helping people achieve the best life they can. Do you want to live a more healthy life? Would you like to become more financially independent? Would you like to enjoy better relationships, with your partner, your family, your friends? Do you want to have a vibrant, happy family?</p><p>Visit me to find out more about these issues at <a target="_new" href="http://www.stuartfish.com" rel="nofollow">http://www.stuartfish.com</a></p><p>I look forward to sharing more with you in future.</p><p>Stuart Fish</p>