Top 6 ways to control insulin


Lord of Penmai
Jul 5, 2011
Top 6 ways to control insulin

Controlling insulin is an essential part of healthy living. End numbers of researches have revealed that lower insulin levels can promote fat loss by increasing energy, mental clarity and improving cholesterol level sin the body.

Today, Dr. R P Singh, Sr. Consultant, Internal Medicine at Rockland Hospital, helps us in understanding the top 6 ways to control insulin.

Sleeping habits can affect insulin levels in the body:
Our body releases hormones during sleep that make insulin work less effectively. Inadequate sleep or change in the schedule or shift of your sleeping hours disturbs the normal release of these hormones. Prolonged lack of sleep puts the body under a state of 24/7 stress, which causes it to continuously pump cortisol into the bloodstream. It further leads the body to increase its glucose levels in response to the perceived stress. The increased glucose levels then trigger the body to pump out ever increasing amounts of insulin in an attempt to lower the glucose level. Over time, this leads to insulin resistance and ultimately diabetes.

Testing blood sugar lowers the insulin level in the body:
Knowing what your blood glucose level is will help you plan your meals and activities. It will also help in determining the appropriate dosage of insulin and/or other medications you may take to help regulate your metabolism and your body's blood glucose control. To learn how a meal affects your blood glucose level, use your meter before the meal and about two hours after the first bite.

Importance of meal planning and breakfast to lower insulin levels:
Meal planning is very important. Plan on three meals daily, each with at least three food groups, such as the protein, starch and veggies. Skipping meals or eating too little can cause low blood glucose. Spreading out food, especially carb- containing foods, over three meals each day (and snacks if you want) helps you maintain steady blood glucose levels.

Low-glycemic index foods role in lowering insulin levels:
A food with a glycemic index of less than 55 is considered as low- glycemic food. Many vegetables, fruits and beans are relatively low on the glycemic index of food. Eating food with low-glycemic index may help control blood glucose level, controls appetite and lowers risk of getting type 2 diabetes, too.

Eating fibre-rich foods and managing carbs: Carbohydrates have the most immediate effect on your blood sugar since they are broken down into sugar early during digestion. It is important to eat the suggested amount of carbohydrates at each meal, along with some protein and fat. Fiber helps move foods along the digestive tract and adds bulk to stool to speed its passage through the bowel and promote regular bowel movements. Fiber also delays sugar absorption, helping to better control blood sugar levels. In addition, fiber binds with cholesterol and may reduce the level of cholesterol in the blood.

Importance of exercising in controlling insulin levels:
Regular exercising controls blood glucose levels, improves cardiovascular function, lowers blood pressure, increases good cholesterol and lowers bad cholesterol by helping in weight control. Resistance training coupled with aerobic training is a great way to improve insulin sensitivity. Also, people who have diabetes or are under lot of stress should practice yoga in order to control their blood sugar levels.

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