Hyperinsulinemia.
Hyperinsulinemia means excess insulin in the blood .
All-Mighty Allah has created our body structure in perfect condition. There are many parts in our body which perform their functions automatically. Pancreas is one of them. It is located beneath our stomach . It is a tiny organ doing a great job. When we eat any food or fruit , it is converted into glucose after digestion. Our body needs this glucose to produce energy. This glucose circulate in our body with our blood. To take the glucose to our body cells, a Harmon called Insulin is needed. Our tiny pancreas’ cell produced that Harmon automatically. Insulin carry glucose to body cells to get energy. If , by many reasons, body cells do not absorb insulin , the insulin is accumulated in our blood and the amount of insulin in the blood becomes higher than what’s considered healthy. This condition is called Hyperinsulinemia.
Living with hyperinsulinemia for a long period of time, will lead to serious health condition like heart disease and cancer. Excessive weight gain is also possible. High blood insulin levels is the main cause of insulin resistance, where body cells become resistant to insulin effects. Our pancreas is still producing insulin . As a result, Hyperinsulinemia appears. For more information about insulin resistant, please read our article ” Insulin Resistance“.
Contents:
- Reduce eating carbohydrates
- Use Apple Cider Vinegar.
- Consume less sugar.
- Physical activities.
- Count your calories.
- Eat mixed carbs.
- Add Cinnamon in your diets.
- Fasting helps.
- Drink green tea .
- Eat more fatty fish
If you feel something wrong or your blood sugar remain high, it is strongly advised to consult your doctor. In case doctor advise you to lower your insulin levels, you may try the following steps;
Number 1 ;
Reduce eating carbohydrates
Although carbohydrates are essential part of most balanced diets , carbs raise blood sugar and insulin levels . High crabs are found in the following foods ;
- Soft pretzel. While delicious, the soft pretzel is a nutrition-poor source of carbohydrates.
- Processed sugary cereal. A sugary bowl of cereal is high in bad carbs, likely including both processed grains and processed sugar. …
- Canned fruit.
- Doughnuts.
- Soda.
- Potato chips and corn chips.
- Gummy candy.
- French fries.
Many studies found that lower carb diets are very effective for lowering insulin levels and increasing insulin sensitivity. Beside that such diets are very effective to lose weight and manage diabetes.
A study was conducted from 2009 people with metabolic syndrome . Half of them were given 1500 calories of low carb diet , and another half were given 1500 calories of low fat diet. The result was very interesting. In the lower carb group, insulin levels was dropped by average of 50 %. . In the low fat group, insulin levels was dropped by average of 19 %.
Number 2.
Use Apple Cider Vinegar.
If food with high carbohydrates is eaten, Apple Cider Vinegar can help to prevent high blood sugar and insulin high levels. For this purpose 2 to 6 teaspoon of Apple Cider Vinegar will be enough. However, more studies are required to use Apple Cider Vinegar for above purposes. You can say that using apple cider vinegar will decrease Hyperinsulinemia.
Number 3.
Consume less sugar.
Consuming excess sugar will spike our blood sugar and increase insulin level . Our every meal increases our blood sugar. If more sugar is added in our meal, chances for blood sugar and insulin level will be doubled . Such added sugar meals are cause of insulin resistance and can promote the development of metabolic disease. It is highly recommended to consume less sugar to control Hyperinsulinemia.
A study was conducted from 2009 healthy people . One group was given an increased amount of sugar in shape of candies. Other group was given peanuts to eat ( excess fat). An increase of 31 % was found in fasting insulin levels in candy group. On the other hands, a 12 % increase was found in fasting insulin levels in peanut group.
A type of natural sugar called ” Fructose ” is found in honey, table sugar, corn syrup, fruits and syrups. Some studies claim that fructose is harmful for blood sugar control and insulin resistance. However, enough evidence are not available that fructose is more harmful than other types of sugar , if consumed in a small quantity. Eating less sugar is another way to decrease Hyperinsulinemia.
Number 4.
Physical activities.
It is proved all over the world that regular physical activities have the most powerful effects to manage blood sugar and lowering insulin levels. It is considered a perfect tool to fight Hyperinsulinemia. Aerobic exercises ( Aerobic exercise is a physical activity that uses your body’s large muscle groups, is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses. Examples of aerobic exercises include walking, cycling and swimming.) are most effective to increase insulin sensitivity in the people having diabetes type 2 or obesity.
The aerobic and resistance exercise (Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight. A beginner needs to train two or three times per week to gain the maximum benefit.) combination could be the best choice to effect insulin sensitivity and insulin levels. Walking is also an effective exercise specially for older. For more detail for walking pl. read our article ” Health tip # 19, Keep walking, stay healthy “.
Number 5.
Count your calories.
Our every meal contain carbohydrates, protein and fat. Carbohydrates raise blood sugar and insulin levels more than other two ingredients. No doubt, carbs are an important part of a balanced and nutritious diet , but lower carb diet are really very effective for weight loss. Beside that low carb diet has extra benefits to manage diabetes. This reveals the importance of counting the calories of carbs. Less calories of carbs , easy to control your diabetes.
Eating less calories of carbs will help people with obesity and insulin resistance. Eating/consuming a few calories of carbs has great benefits in insulin sensitivity and decrease insulin levels in people who are living with obesity.
I would like to refer a study conducted in 2012 . 157 people having metabolic syndrome .Metabolic syndrome is a condition that includes a cluster of risk factors specific for cardiovascular disease. The cluster of metabolic factors include abdominal obesity, high blood pressure, impaired fasting glucose, high triglyceride levels, and low HDL cholesterol levels. At the end of the study, the researchers found that
- Fasting insulin levels decreased by 16 % in the people who consumed less calories.
- 12 % decreased in fasting insulin levels was found in the participants who consumed calories moderate quantity.
Above study proved that consuming less calories helps decreasing fasting insulin levels and fasting blood sugar.
Eat mixed carbs.
There are two types of carbs, we consume in our diets:
- Natural carbs.
- Some vegetables are found with their natural fiber. If their fiber is not removed and consumed with their fiber, they are called natural carbs. Diet with vegetable with their fiber take time to digest, and blood sugar does not jump at once. Such carbs are preferred to mix in diets.
Add Cinnamon in your diets.
- Cinnamon is loaded with antioxidants.
- It reduces inflammation.
- It manage type 2 diabetes.
- Cinnamon acts as anti-bacterial , anti-viral and anti-fungal.
- It reduces blood pressure.
- It reduces the cholesterol levels.
- Cinnamon is found protective against cancer
Fasting helps.
- If you are not fasting on medical ground, you should provide food to one person of a poor family twice a day. Early morning on Sahri time, so that the person can eat it and fast for the day. You have to provide some food and drink to the same person at the time of ending fasting in the evening.
- If you think you will not be able to do so, you calculate the amount of your normal break fast and dinner for one day. Multiply it with 30. Give this amount to a poor person. Tell him/her that this amount is in lieu of my not fasting in Ramadhan.
- Bear in mind that this relaxation is for real sick people. Healthy people are not allowed for this practice.
- If you have a plan to travel or a long journey, you are allowed not to fast for that day . You have to fast for your journey days, when you return to your home.
- Number 8
-
Drink Green tea.
You might heard that green tea is loaded with high amount of antioxidant .This is known as Epigallocatechin Gallate. (Epigallocatechin gallate (EGCG) is a major catechin found in green tea, and there is mounting evidence that EGCG is potentially useful for the treatment of coronavirus diseases, including coronavirus disease).
It was found in several studies that drinking green tea is beneficial and it increase the insulin sensitivity. Beside that green tea also decrease insulin levels.
Number 9 :
Eat more fatty fish.
Fatty fish like salmon, sardines, herring, mackerel and anchovies provide high quality proteins for good health. Beside that , the above fish are the best source of Omega 3 fats. Omega-3 fatty acids have many potential benefits for cardiovascular health. One key benefit is that they help lower your triglyceride levels. Too many triglycerides in your blood (hypertriglyceridemia) raises your risk of atherosclerosis, and through this, can increase your risk of heart disease and stroke.
Omega 3s in fatty fish will help reduce insulin resistance in people with obesity, gestational diabetes (Gestational diabetes is a type of diabetes that can develop during pregnancy in women who don’t already have diabetes. Every year, 2% to 10% of pregnancies in the United States are affected by gestational diabetes. Managing gestational diabetes will help make sure you have a healthy pregnancy and a healthy baby. and POCOS , (Polycystic ovary syndrome (PCOS) is a condition in which the ovaries produce an abnormal amount of androgens, male sex hormones that are usually present in women in small amounts. The name polycystic ovary syndrome describes the numerous small cysts (fluid-filled sacs) that form in the ovaries ).
US Department of Health and Human Services recommends that an adult ( based on a 2,ooo calories diet ) can safely consume 8 ounces of sea food per week. Young children should eat less.
Pregnant or breast feeding women can eat 8-12 ounce of a variety of sea food per week. Fish oil is also used but effective dosing has not yet determined.
source: HealthLine
Last words:
Health is a great gift of All-Mighty Allah , which needs special care . I always pray to All-Mighty Allah to bless every body with good health , success and happiness.
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