Reversing insulin resistance to defeat Diabetes????

What is insulin? 
How does it relate to Diabetes type I and II?

The medical definition of insulin is a natural hormone made by the pancreas to control the level of the sugar glucose. Insulin is produced by the beta cells of the pancreas organ. Insulin resistance occurs when the beta cells do not use insulin effectively. When these cells do not absorb glucose consistently, this causes a buildup of sugar in the blood. 

When there is a degeneration of these beta cells- where the body is unable to make enough insulin on its own- type I diabetes surfaces. An individual with type I diabetes must have a supplementation of insulin through external sources like injections. 

In type II the most common form of diabetes, the beta cells make insulin but cells do not respond normally as they should. This result in insulin resistance. The reduction of the concentration of glucose in the blood can prevent or minimize long terms complications of diabetes, including damage to blood vessels, eyes, kidneys, nerves, and amputations. 


Diabetes is classified among chronic diseases( diseases that are persistent and for which, the body never really or fully recovers). 
Should we let fatality beat us when nature has provided us with important nutrients to overcome these conditions? 

By adopting healthy lifestyles strategies, you can reduce your chance of developing insulin resistance.
Insulin resistance doesn't present any symptoms if diabetes hasn't developed. 
However, high levels of insulin in the blood can be detrimental to your health with a risk to develop heart diseases...
Insulin resistance is very much associated with type II diabetes. It simply means that your body does not use insulin properly. 
Some symptoms associated with diabetes are: 
Increased thirst and hunger
blurry vision
tiredness
frequent need to urinate
cut and wound that does not heal

From here where do we go?
 Getting a good sleep can boost insulin sensitivity. Evidence suggests that sleep restriction affects glucose production, which in return indicates hepatic insulin resistance(insulin sensibility in muscle and in the liver). The good news is that catching up on sleep deprivation can reverse the effects of insulin resistance.

Physical exercise can never be overemphasized for it's the way of staying healthy. Physical activity stimulates blood flow through muscles for storage, and increase insulin sensitivity( among people with or without diabetes). Aerobic and resistance training can help increase insulin sensitivity, but combining  them in your workouts seems most effective(Healthline)

Stress reduction must definitely be on everyone agenda, because it's all around us. It impairs with our body ability to regulate blood sugar. Stress causes our body to fight against itself, and this causes the production of cortisol or glucagon. These stress hormones break down glycogen( a form of stored sugar) into glucose to be used as a quick source of energy. Unfortunately, the quick break down of sugar penetrate into our bloodstream and keep the blood sugar high if the stress becomes permanent. Stress relief can include physical exercise, great sleep to repair mental functions, and healthy diet( I will discuss these in another post). 

Shading few pounds off can certainly help reducing insulin resistance, especially in the belly area. 

Adopt a healthy diet of more soluble fiber. Soluble fiber contributes to stabilize blood sugar which slows the absorption of glucose into the blood.This in return reduces the likelihood of diabetes. Soluble fiber can include lentils, peas, beans, oat bran, berries family, etc....

Any foods rich in antioxidants are helpful in reducing insulin resistance in our system. Fruits and vegetables produce valuable nutritious effects, especially colorful fruits known for their neutralizing effects against free radicals and harmful inflammation throughout the body. However, we must be careful when choosing which type of fruits to eat because of the high concentration of sugar in some... 

 Cinnamon-1 gram of cinnamon/day improves the blood glucose in people with type diabetes. It reduces the effects of bad cholesterol or LDL and triglycerides- and improve the good cholesterol or HDL. 

I'm not a fan of green tea. However new evidence suggests that drinking green tea improve insulin sensitivity and reduce blood sugar. 
Bay leaves and thyme appear to improve insulin receptor function and regulate blood sugar. People who are at risk of having diabetes or those who are already diabetic may see some improvement in their condition ounce they regularly consume bay and thyme. 

Try apple cider vinegar which stands as a cleanser ingredient in addition to many other useful tips. It appears to delay food release into intestines giving more time to the body to absorb sugar into the bloodstream.

Eating small portions of carb throughout the day facilitates insulin activity. Most carbs convert into sugar and are transfer into our blood. Insulin is released by the pancreas to transfer the sugar from the blood into the cells. 

Avoid trans fats- they provide no health other than exposing the body to many other diseases. 
Elimination of sugar especially the artificial ones is critically important to avoid insulin resistance. Some natural sugar found in some fruits worth precaution, but now this will depend on your physician prescription.  

The following choices of foods are beneficial for insulin sensitivity:
go high in proteins (fish, lean meat, grass-fed meat, and poultry are recommended) and reduce carbs intake; moderate carbs diet improve insulin sensibility while high carbs intake trigger high glycemic response.
Adding vinegar and other acids like lemon, lime, apple cider, enhance insulin sensitivity by improving the body's capacity to store carbs as muscle glycogen.
You can also improve your insulin sensitivity by getting enough magnesium; magnesium is sensitive to insulin by having a positive effect on insulin receptors in each cell of the body. 
Choose non-starchy vegetables over starchy vegetables
nonstarchy vegetables could include:

• Asparagus
• Summer squash, such as zucchini, yellow or spaghetti
• Carrots 
• Broccoli
• Cucumber 
  
• Peppers
• Onions
• Tomatoes
• Salad greens, such as lettuce and spinach
• Cooking greens, such as kale, chard, and collards              starchy vegetables

• Winter squash, such as butternut or acorn
• Sweet potatoes
• Potatoes
• Sweet corn
• Peas                                       
  
• Parsnips

https://www.healthline.com/nutrition/improve-insulin-sensitivity
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1269/25_Simple_Ways_to_Improve_Insulin_Sensitivity_&_PREVENT_Diabetes.aspx
https://www.medicinenet.com/script/main/art.asp?articlekey=3989https:
https://www.organicfacts.net/health-benefits/herbs-and-spices/thyme.html